… i do not even believe the results myself! I took most measurements 5 or more times to be sure! 3/8 to my upper arms 3/4 to my thigh, and 1/4 to forearms! and unfortunately 1/4" to my waist (I’ve been eating to gain weight.)
what i did was almost the program as written. I threw in some extra forearm and calf work at the end of every workout. other than that it was essentially the same.
The most astounding for me is the gains to the arms… the thighs have been this big before (bigger even) so i will attribute that to ‘muscle memory’ but my arms have never been bigger than 15 inches before (and are now 15 3/8) and the wrist same story. Based on these results i am going to try stick to some sort of modified version of this program, and milk it until it stops working.
My major concerns right now are, 1) the behind the neck press really hurt my inner shoulder (rotar cuff). 2) I can’t spend 2 hours a day in the gym - the gym needs to be something i look forward too, not dread.
this is what i propose…5/3/1[/quote]
Not Brad, but I’m confused.
You’ve found a routine that has given you tremendous gains over a period of only weeks, so you’re going to change it.
I’m a great believer in modifying routines to suit me. I know my own limitations ref exercise selection and the time which I can devote to workouts etc etc. However what you seem to be doing is taking a successful (for you) bodybuilding workout based on high reps, high volume, fast paced training, and “modifying” it to a kind of bastardisation of 5-3-1, which is a completely different concept, and with a dodgy shoulder to boot.
If your main interest is in strength, then yes, the new routine would be more appropriate, but if you are looking for size, why not truly modify the existing routine which has already been proven to be successful for you.
Workouts too long 1: Drop the calves/abs/forearms every workout. Do abs seperately in the morning, train calves as you would everything else, do forearms really need to be trained seperately if you’re doing arm curls etc which in themselves give a tremendous pump in the forearms.
Workouts too long 2: Reduce the number of exercises per muscle, reduce the number of ets per exercise, reduce the rest time between sets (accepting that the weight will have to be reduced). Try using two different workouts for each bodypart eg day 1: 5 exercises 6X12 for back, 2 exercises 8X12 for chest. Day 4: 2 execrises 8X12 for back, 5 exercises 6X12 for chest etc
workouts too long 3: Use a different split; 4 way, 5 way instead of 3 way.
Shoulders very sore because of Press Behind Neck: Drop the exercise and replace it with a different shoulder exercise that doesn’t hurt. There are a myriad of exercises, coupled with manipulation of grip, ROM etc will surely present something that works for you. Again common sense.
I guess what I’m saying is don’t throw the baby out with the bath water.
If your main goal is strength ignore this and go with 5-3-1, if not then have a rethink.
all the best