I was looking for a routine that would help me in adding muscle. You have time under tension- low frequency...high volume etc. Here is my workout routine: Understand my reps are written out as they are done. 15-8 reps would indicate, 15 reps on my first try...8 on last. ( 8-12 )..would be 8 first set, 12 last. However..my routine:
4 Day Routine:
- All Reps are controlled: So reps on first set tend to be higher- something new I am trying:
DB Bench-3 Sets- reps ( 15-8 )
Incline Db Bench- 3 sets- reps( 12-8 )
Db Flyes- 3 to 4 sets- Reps ( 12-8 )
Incline Chest pulleys- 3 to 4 sets ( 8-12 )
Lat pull downs- 4 sets-( 12-8 )
Seated pulley row- 4 sets-( 12-8 )
Chin ups- 2 to 3 sets- ( 6-10 )
One Arm rows( 13-8 )
Facepulls- 2 to 3 sets- 10 reps
Squat 3 sets ( 8-10 reps )----Every other week Rotate them out for Sumo Deadlifts
Leg press 45 degrees- 3 sets ( 8-10 reps )...Sometimes rotating a compound movement
Leg Extensions- 3 Sets- ( 12-8 reps )
Hamstring Extension- 3 sets- ( 10-8 reps )
Calves-2 sets 20 reps....varies...
Db bicep curl: 3 sets ( 15-8 )
Db hammer curl: 3 sets ( 15- 8 )
Preacher curl: 3 sets----strict - reps-( 13-8 )
Close Grip: 3 Sets- Reps ( 8-10 )
Skull Crushers: 3 sets
One arm tricep pull downs: 3 sets
There you have it.....In detail. Every week, I try to increase weight. Then the next with the newly added weight, try to add reps. I use to train chest/tris...Back/bis...Legs. 4 exercises for chest and back, only two for biceps and triceps. I also use to switch up exercises all the time- Your thoughts on that?
After this I might try high intense...Dorian Yates style, he went 2 sets of about 10-12 reps...then heavy 6 reps last set. His focus was on the last set.
So is this not optimal? Jut trying for advise. Goals: Muscle first, strength second. Notice no shoulders...my right shoulder can get re-injured at times, so those are out.