Yeah, the summer has arrived and it’s time to get bigger and get my mass on! I’ve recently finished a 5x5-program and experienced good gains in strength. Here’s my workout I’m thinking about now:
22 years, 6 ft, 165 lbs, plays some basketball, played much soccer in my younger years, started with weight-training at 19.
Goal: Building more mass
Day 1: Whole body
Day 2: Rest
Day 3: Whole body
Day 4: Rest
Day 5: Whole body
Day 6: Rest
Day 7: Rest
Whole body workout:
- Superset posterior, lateral and anterior deltoid with dumbell raises immediately followed standing overhead press performed in thirds (middle, top, bottom), Ellington Darden’s shoulder-program (instead of military press)
- Flat Barbell Bench
- Rowing wide grip
- Romanian deadlift
Set/Rep volume: 36 reps (4x9, 3x12)
Rest: 60/120 sec
Loading: 60% ??
Some lowcarb, it really did wonders for my earlier this year when I first tried it! So I’m thinking about the anabolic or the T-dawg v2.0 diet!
Multivitamins w/ minerals, Protein powder (65% whey, 33% casein), EFAOmega (Omega 369, gla, cla), Creatine monohydrate
So, any changes that I need to do here? Can I implement Dr. Darden’s shoulder program with this hypertrophy prog?