AaronM

Well,
It is time for a new and improved routine! I read the stickies about periodization, so I thought I should make a routine based upon those stickes. Please help me perfect this.

GOAL: HYPOTROPHY

Monday: Back/Biceps

Deadlifts (2 sets)
Lat Pulldowns (1 set)
Wide Grip Lat Pulldowns (1 set)
Seated Rows (1 set)
1 Arm Rows (1 set)
Pullups (1 set)
DB Pullovers (1 set)
EZ Bar curls (2 sets) last set supersetted with DB Hammer Curls
DB Hammer Curls (1 set)
DB Alternating Curls (2 sets)

Tuesday: Rest

Wednesday: Legs/Abs

A** to Grass Squats (3 sets)
Leg Extensions (2 sets)
Leg Curls (2 sets)
Seated Calf Raises (3 sets)
Reverse Crunch (1 set)
Weighted Crunches (2 sets) Last set supersetted with leg raises
Leg Raises (1 set)
Jackknifes (1 set) Supersetted with another set of leg raises
Leg Raises (1 set)

Thursday: Rest

Friday: Shoulders

Military Press (3 sets)
DB Press (2 sets)
Front Raises (1 set)
Lat Raises (3 sets) DROP SETS
DB Press Again (1 set)
Posterior Deltoid Rows (2 sets)
Shrugs (3 sets)

Saturday: Rest

Sunday: Chest/Tri

DB Flat Bench Press (1 set)
DB Incline Bench Press (3 sets)
DB Decline Bench Press (3 sets)
DB Incline Flies (1 set)
Dips (1 set)
Skullcrushers super setted with close grip bench press (2 sets)
BB Close Grip Bench Press (2 sets)

Periodization:

This is the part I need help with the most.

I plan on changing the intensity for each workout. I am going to cycle the intensity for each body part every week. Here is the plan:

Week 1:

Back/Bicep: 3-5 reps Power
Legs/Abs: 10-15 reps Hypotrophy
Shoulders: 5-8 reps Strength
Chest/Tri: 10-15 reps Hypotrophy

Week 2:

Back/Biceps: 10-15 reps Hypotrophy
Legs/Abs: 3-5 reps Power
Shoulders: 10-15 reps Hypotrophy
Chest/Tri: 5-8 reps Strength

Week 3:

Back/Biceps: 5-8 reps Strength
Legs/Abs: 5-8 reps Strength
Shoulders: 3-6 reps Power
Chest/Tri: 10-15 reps Hypotrophy

Week 4:

Back/Biceps: 10-15 reps Hypotrophy
Legs/Abs: 4-6 reps Power
Shoulders: 10-15 reps Hypotrophy
Chest/Tri: 4-6 reps Power

REPEAT MESOCYCLE

How does that look? :bb:

THANKS!!!!!!

powerman2000

There are lots of ways to employ periodization into your workouts. I'll be back a little later to add more for your thoughts. Gotta take my kidz to the park now.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

powerman2000

As long as you are mixing up the number of sets and the rep scheme for every workout then what you are doing is fine. Personally, I never go below 5 reps and I never go above 12 either. I also target an exact rep number for every workout. So if I'm doing sets of 6, they will all be sets of 6, or 8, or 10 or whatever. Not 4-6, or 8-10 or 10-12.

I don't think you've got enough volume for a 1x per week training split. Except for your shoulders. Also, you can easily train your arms and traps 2x per week. They are small muscles and recover very fast.

You can also periodize your exercises and your rest times between sets for each workout.

Back to your volume for a minute. You are half my age and I do 2 or 3 times the amount of volume that you do. You need more volume. Or, you need more training frequency. Its one or the other.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Brinn

Just a note, hypertrophy means cell (muscle) growth. Hypotrophy would mean you're trying to shrink your muscles.

Conjugating 3 things seems a bit too complicated to me. If it were me, I'd go for straight hypertrophy and put on some size first. Then I'd conjugate speed and power. That's just one way to do things, but that'd be my choice.

__________________
"A noble spirit embiggens the smallest man." - Jebediah Springfield

RIP New and Improved! (Formerly Known As Just Shoot Me!) - 05/05/05

AaronM

Thanks for the comments! This should really help! Thanks for taking the time to post.


By the way, that was a typo on my part...I wanted to say hypertrophy...I don't want any muscle shrinkage!!!! :bigthumbu