I will get to my questions (for all of you) at the end but I'll try to Coles Notes this as much as possible. Upon return from a tour in Afghanistan I really made working out my hobby. It was a great way to stay active, make some gains in strength and of course a bit for vanity reason!
Essentially when I came back my workouts looked like this...
Example - Chest
Flat DB Bench Press
5 Sets never really going past 10 Reps. Never fewer then 5 or 6
Flat DB Flyes
Same Sets, essentially the exact same rep range.
After the chest I'ld usually do a Core workout. Core got lots of attention, 2 or 3 decent workouts a week.
And as you can imagine this format pretty much stayed the exact same for most muscle groups I exercised (Biceps, Shoulders, Triceps all 5 Sets no more then 10 never less then 5 or 6). Never worked out legs (guilty)! But that has been amended.
Here's the important part I feel I must highlight. While I was doing this old program I did Reverse Pyramid (I believe its called??). I would start with the heaviest weight I new I could push and bash out that set. As I lost more strength I would drop the weight. So basically "START HEAVY END WITH LIGHTER WEIGHT". This will obviously get a thrashing from some hardcores out there so save your steam. I get it. In fact, writing this has made me realize how much I did do wrong.
Im looking for constructive criticism and Educated Opinions from those of you who have them.
Moving on. After a while I got bored of the same routine over and over. I started looking into the exact definitions of Power and Strength and realized how I may have been lacking in some departments. Some of you are probably asking "Ok man, got it, but I wanna see the numbers!"
So let me help you out there.
Fun fact: I started my first day of High School at 99lbs. Just always been a skinny kid.
Then I grew around gr.11.
I sprouted up and now im 6'3 205lbs. When I returned home from overseas and I was following my first program the max weight I reached was 195lbs lean mass. Im still lean but thats what brings me to my next point.
Im now looking forward in my training. Im going back to college in the fall and I would like to play Rugby (Canadian colleges dont offer Football, sorry Yanks!). I can really put on some size with my frame. Ive been lucky enough to be gifted with speed and for the athletic side of the house I've been using a few Defranco (totally respect the man for what he does) workouts. I tried the Skinny Bastard workout but it just was not for me. I followed it very closely for a month but opted to try something new (No disrespect to Mr. Defranco!).
I originally went back to working out 2 individual muscle groups each day. Didnt know if I could be making a smarter workout routine so I decided to Frankenstien my workouts. This is what my workout week looks like
- Multi vitamin
- Omega 3 Fish Oil
- MSM+Chondroitin+Glucosomine (for tall dudes need to keep the joints healthy)
- At night im taking the TEST FREAK and GH FREAK stack.
- 1 Hour prior to Pre workout shake, Indigo3G (4 Capsules, yup, just purchased it)
- 1 Hour before workout, 2 Scoops IsoFlex
- Concrete Creatine
- 30 mins to workout 2 Scoops Razor8 (I just finished using NOExplode after almost 2 years)
Keep in mind while reading this new schedule I've put together that I am NOT using a Reverse Pyramid method AT ALL anymore. I use Pyramid when working int a 1RM or 3-5 Max Set Rep.
Upper#1 + Core
Max Bench - Work up to 1RM
Rear Delt Raise
One Arm DB Row
Core - Cable Crunches, ground based exercises such as V-Ups, Sprinter Sit ups, V Sit Crunches. For Obliques, Russian BB Twist, Side bends ect.
For each Upper day I perform a Chest, Bicep, Shoulder, Tricep and Back exercise. 1 each. I do not work up to a 1RM every day. So the rest of the week looks like this
Sprints + Upper #2
After completing my Sprints
Iso Chest Press
Lateral Delt Raises
Tricep Overhead Extention
Drop Set Concentration Curls
V Grip Rows (the row type can vary)
Upper #3 + Dynamic Lower Body
Incline DB Press
Close Grip Bench Press
Front Delt Raises
Wide Lat Pulldown
Dynamic day includes Box Jumps, Bulgarian Split Squats ect
Upper #4 + Core
Deadlift (Max Set 3-5 reps or 1RM)
Upright Cable Rows (chest)
Seated DB Shoulder Press
Core exercises will vary
Max Lower Body
Box Squats (3-5 rep max set or 1RM)
Followed by an OFF Day or possibly 2 then I restart the program again.
So this is what I am looking for.
Mass, explosive power for the athletic field and Strength. The 3 Big Ones that im sure everyone else wants to.
My questions for you guys
1) I need to put on some more mass but still remain athletically "capable". I'ld like to hit 225lbs. What kind of exercise/diet tricks can you give me?
2) Is Pyramid training the way to go? Working into the heavier weight on a set?
3) I've been looking into ways to excite nervous system (contrast exercises) to develop more Power for my workouts. I'll warm up for Max Bench Press with Med Ball throws and Explosive Pushups. For Box Squats ill use Box Jumps. I would really appreciate any helpful tips in this area from and Strenght and Conditioning coaches out there
4) Is there anything im doing here that is completely assbackwards or bat shit crazy and needs
to be addressed?