Been on T-Nation and lifting for just over 5 months now.
Vitals: 22yo, M, 165lbs, 5’10"
I’ve mixed up my routine several times. Right now I’m living in Hong Kong so my diet isn’t perfect (lots of white rice and some fried rice and fried noodles, hard to get alot of veggies).
I can find time to hit the gym for a 45 minute weight routine 3 times a week so that’s what I’ve been doing although at home I would be going 4 times a week for sure (I’ll be home in August and I’ve got 1 month of kung fu training and 1 month of touring china between now and then so I’ll probably lose alot of muscle over that time).
Goal: Major in strength and minor in size.
Should I be doing full body 5x5’s for most lifts or 8x3s or a mix up 3x8s and 8x3s or 5x5?
I’m lifting heavy and to failure on the last set. I also pyramid the weights for every lift. I’m currently doing full body every workout (some selection of these lifts and never squat and DL on the same day; never incline BP and flat BP on same day). Planning on adding shrugs for trap development.
Lift selection now:
DL (3-5 sets, never more than 6 reps)
back squat (5x5)
barbell bench (5x5 or 3x8)
incline barbell bench (5x5 or 3x8)
one arm rows (5x5 or 3x8)
standing OH dumbbell press (5x5 or 3x8)
standing OH tricep extension (1 set, 8-12 rep range)
standing barbell curls (1 set, 8-12 rep range)
chin ups (low and slow reps)
rack pull ups (10 rep range and/or slow reps)
single leg calf raises (3-5 sets, 10-20 rep range)
Thanks for the advice!