My NEW new lifting routine | FerrariChat

My NEW new lifting routine

Discussion in 'Health & Fitness' started by I.T. Guy, Dec 1, 2012.

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  1. I.T. Guy

    I.T. Guy F1 World Champ
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    #1 I.T. Guy, Dec 1, 2012
    Ok I've been stalled / plateaued for the last two cycles (10 weeks) with no more gains on this routine with 5 week cycles. This is what I've been doing for a year and I've loved it it's just time to move on: http://www.ferrarichat.com/forum/showthread.php?t=330860

    So here is my NEW new lifting routine to mix things up. It's on a 12 week cycle. The first 6 weeks I add 5-10 lbs per week to get to my max effort at week 6, then keep adding as much as I can every week until week 12. I'll do this for 1/2 a year or a year.

    Sunday:
    Squat 5x5
    Bench 5x5
    Weighted pull-ups 5x5
    Weighted sit-up 1x30

    Tuesday:
    Shoulder Press 5x5
    Barbell Curl 5x5
    Standing calf raise 2x10
    Weighted Sit-up 1x30

    Thursday:
    Squat 5x5 (80% weight from Sunday)
    Close grip bench 5x5
    Deadlift 5x5
     
  2. TexasF355F1

    TexasF355F1 Six Time F1 World Champ
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    #2 TexasF355F1, Dec 1, 2012
    http://www.bodybuilding.com/fun/six-week-shred-torch-fat-with-hiit-100s.html

    Here's mine I just started last Sunday. Because of the week I had I was only able to go Sunday, Monday, Wednesday, Friday and I'll go today.

    But only a few days in and I'm really liking it. My legs were still killing me from last Sunday yesterday, but after doing legs yesterday I'm surprisingly not as sore as I thought I'd be.
     
  3. I.T. Guy

    I.T. Guy F1 World Champ
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    #3 I.T. Guy, Dec 1, 2012
    Wow I'm too lazy for that program
    ;)
     
  4. TexasF355F1

    TexasF355F1 Six Time F1 World Champ
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    #4 TexasF355F1, Dec 3, 2012
    HA!

    I still get it done in an hour. I was scared it was gonna take too much time.
     
  5. DonJuan348

    DonJuan348 F1 Rookie
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    #5 DonJuan348, Dec 3, 2012
    What are you trying to gain?
     
  6. TexasF355F1

    TexasF355F1 Six Time F1 World Champ
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    #6 TexasF355F1, Dec 4, 2012
    Which Jason are you asking?:p

    I'm not trying to gain anything really. Just wanted to try something different.
     
  7. DonJuan348

    DonJuan348 F1 Rookie
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    #7 DonJuan348, Dec 4, 2012
    I was asking about OP
     
  8. I.T. Guy

    I.T. Guy F1 World Champ
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    #8 I.T. Guy, Dec 5, 2012
    I'd like to add 10 lbs muscle in the next year or less
    Almost 40 years old, slim build, hard gainer, been lifting a year. Look great just want a bit more size so am transitioning with this to lower reps higher weights.
     
  9. George Vosburgh

    George Vosburgh F1 Rookie
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    #9 George Vosburgh, Dec 5, 2012
    Start with 10s X 3 for three weeks
    8s X 3 for four weeks
    5s X 3 for three weeks
    3s X 2 for two weeks

    Pick your starting points for squat, bench, and deadlift. Increase weight every week. You'll get strong and start to change. And EAT.
     
  10. Vinny Bourne

    Vinny Bourne Formula Junior

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    #10 Vinny Bourne, Dec 7, 2012
    Wouldn't it be nice if your body would agree to get 10lbs stronger in every exercise every 30 days like clockwork.

    Doesn't work that way. Just look at it logically if it were easy to get strong, build muscle and maintain it then 10 years from now everyone at the gym would have trouble fitting thru the door. All these new programs and gimmick programs are a joke.

    Be consistent, avoid over-training and injury, pick an exercise that works for what you want, do a FULL range of movement w/o cheating, eat and sleep well. You will gain as much as YOU can.
     

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