I've always found the biggest obstacle to lifting weights was the sheer volume of information out there. I've been lifting for 6 years on and off, and usually this is how a "cycle" would go for me:
1. Pick a routine.
2. Lift for about 2 months, all the while slightly tweaking the routine until I'm doing something completely different after 8 weeks. Get lazy or hit a plateau (almost always with my chest or shoulders).
3. Change my diet. Either go low carb, skip breakfast, try IF, etc.
4. Burn out. Stop lifting for a few months, lose all gains.
5. Repeat.
However, the past 3 months I think I've finally gotten my shit together, and going to the gym has become one of my favorite parts of the day. That being said, I'm coming to the point where it's time for me to switch programs, and I want to stick with something solid that I didn't come up with off the top of my head. Right now I'm doing Chad Waterbury's Anti-Bodybuilding Hypertrophy (sort of) with added auxiliary days to hit different exercises that I enjoy doing.
High Volume A Day
Bench, 5x10 @ 60% 1RM, increasing to 65, 70% on following high volume days.
Lat Pull, same as bench.
Decline weighted sit-ups, same as bench.
Drag curls, 3x10
Volume B:
Squats
Standing Overhead Press
Calf Press
Skullcrushers, 3x10
Off
Auxiliary A: All 3x10
Cable Flies
Chin-ups
Close Grip Preacher Curls
Oblique...something. Can't remember what it's called
Aux B:
Stiff-legged Deads
Scott Press
Weighted Dips
Calf Press
Off
Heavy A: starts at 10x3 @ 80% 1RM, increases to 10x4, 10x5 on subsequent days
Heavy B:
Off
I've been making steady progress, but I'd like some input on what to cut out that's unnecessary, or what to add. I'd like to swap one of the squat days for regular deadlifts and change bench to incline bench, for starters. Other than that, if this routine is a big waste of time, please tell me. Thanks!
1. Pick a routine.
2. Lift for about 2 months, all the while slightly tweaking the routine until I'm doing something completely different after 8 weeks. Get lazy or hit a plateau (almost always with my chest or shoulders).
3. Change my diet. Either go low carb, skip breakfast, try IF, etc.
4. Burn out. Stop lifting for a few months, lose all gains.
5. Repeat.
However, the past 3 months I think I've finally gotten my shit together, and going to the gym has become one of my favorite parts of the day. That being said, I'm coming to the point where it's time for me to switch programs, and I want to stick with something solid that I didn't come up with off the top of my head. Right now I'm doing Chad Waterbury's Anti-Bodybuilding Hypertrophy (sort of) with added auxiliary days to hit different exercises that I enjoy doing.
High Volume A Day
Bench, 5x10 @ 60% 1RM, increasing to 65, 70% on following high volume days.
Lat Pull, same as bench.
Decline weighted sit-ups, same as bench.
Drag curls, 3x10
Volume B:
Squats
Standing Overhead Press
Calf Press
Skullcrushers, 3x10
Off
Auxiliary A: All 3x10
Cable Flies
Chin-ups
Close Grip Preacher Curls
Oblique...something. Can't remember what it's called
Aux B:
Stiff-legged Deads
Scott Press
Weighted Dips
Calf Press
Off
Heavy A: starts at 10x3 @ 80% 1RM, increases to 10x4, 10x5 on subsequent days
Heavy B:
Off
I've been making steady progress, but I'd like some input on what to cut out that's unnecessary, or what to add. I'd like to swap one of the squat days for regular deadlifts and change bench to incline bench, for starters. Other than that, if this routine is a big waste of time, please tell me. Thanks!
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