Thank you, everyone.
Do you think this would be better?
Chest, Tris, Shoulders:
Barbell Benchpress - 8 sets of 10, 60 secs
Barbell Inlcine Benchpress - 6 sets of 10, 60 secs
Dips - 6 sets of 10, 60 secs
Dumbbell Decline Flyes - 6 sets of 10, 30 secs
Side Laterals - 8 sets of 10, 45 secs
Front Raises - 6 sets of 10, 45 secs
Rear Delt Laterals - 6 sets of 10, 30 secs
Back, Bis, Forearms:
Barbell Rows - 8 sets of 10, 60 secs
Pulldowns to Chest - 6 sets of 10, 60 secs
Dumbbell Rows - 6 sets of 10, 45 secs + other arm
Dumbbell Shrugs - 8 sets of 10, 30 secs
Barbell Curls - 8 sets of 10, 60 secs
Hammer Curls - 6 sets of 10, 60 secs
Wrist Curls - 4 sets of 20, 45 secs
Legs, Calves, Abs, Rotators:
Leg Extensions - 3 sets of 15, no rest
Barbell Back Squats - 8 sets of 10, 120 secs
Leg Presses - 6 sets of 10, 60 secs
Leg Curls - 8 sets of 10, 45 secs
Calf Raises - 8 sets of 15, 30 secs
External Rotation - 5 sets of 20, 45 secs
Internal Rotation - 5 sets of 12, 45 secs
Sit-Ups - 6 sets of 25, 60 secs[/quote]
Quite simply no.
You claim that you don’t care about strength, only size. But that is a complete misunderstanding of the process of gaining muscle (either that or I’m just misunderstanding what you mean ).
Sure, as several authors (CT comes to mind) have stated in the past, some guys like going for “the pump”, while others prefer focusing MORE on strength. But, if you think that any bodybuilder who has ever built an impressive body winds up using the same weights as they did when they first started, then you need to go back to square one and rediscover just why our bodies build muscle in the first place.
I’m going to spell this out as simply as I can.
Building muscle = progressive overload + caloric surplus + sufficient rest and recovery
It really doesn’t matter what program design you choose to follow, what exercises you choose to use, how many sets of how many reps you prefer to do, whether or not you go to failure, etc… If you’re not applying the above formula to what you’re doing, it’s not going to result in bigger muscles.
Your above suggested program is ridiculously too high in volume to be able to add progressive resistance. At best it’ll just leave you wiped out and improve your strength endurance. At worst it’ll lead to overuse problems like tendonitis and wind up causing you to actually lose muscle.
If you really wanna try high volume then I’d suggest doing Poliquin’s GVT program. Now while I’ve never actually done it myself (doing low volume high intensity right now) there have been many testimonials as to it’s effectiveness.
Here is the basic idea:
- Do ten sets of ten repetitions
- Do only one “money” exercise for each body part
- Try to pair antagonist body parts
An example would be to do chest and back on the same day. A sample chest/back day might look like this.
Monday: Chest and back
BB Flat bench- 10x10
BB Bent rows- 10x10
Once you can do all ten sets of all ten repetitions then it’s time to increase the load. You should be trying to at least do more repetitions each workout than you did the last workout.
Good luck and good training,