My cousin and I have just started lifting again after a two week break. We've been lifting for about a total of two months, and although we have seen nice improvements, I'm trying to stream-line the workouts so as to make it easier on our schedules and bodies (the break was because my cousin pulled his bicep pretty badly). We followed a slightly modified WBB #1.
To replace this, I'm basically following Chris Mason's mass routine. I'm planning on a two-day split during the week, with maybe one or two isolation exercise supplements to the routine. This is what I have planned so far:
(All exercises are done at 3 sets with around 5 reps, not taken to failure, with progression as suggested in the Mason article)
1. Bench Press
4. Dumbbell Shoulder Press
2. Seated Military Press
I'm pretty excited to start this and to see how we grow.
My first question, regarding the routine: My cousin has fairly weak hamstrings compared to the rest of his body, and he feels that it is hindering his sprinting in baseball (I think it's his form, it looks horrible, but maybe if he strengthens his hamstrings it'll help fix it). So I'm considering adding some seated hamstring curls on Thursday... do you all think that the addition of that is needed, or will deadlifts be enough? Any other suggestions in regards to hamstrings, or maybe adding something completely different?
Second question, regarding stretching: We normally stretched before we lifted, but I've read some articles on other websites saying that this is something that can hinder strength when done right before a lift, and should only be done after lifting. What do you all think about that? We didn't even do warm-up sets before we started lifting, and just stretched beforehand to warm-up. I've definitely changed that this time around.
And that's it, sorry for being so long-winded, but this stuff is addicting. Thanks in advance for any help.