[king james]

This is what im doing right now and so far im seeing great results within the past 6 months. I cycle threw 3 style's of training.

Hypertrophy Tempo for all is
4 sec down, 2sec, rest between sets 60sec


Day 1, Chest+triceps,

bench press 4x12
dumbell flys 4x12
dumbell press flat 4x12
tricep push downs 4x12
dips 3x12

Day 2 Back, Biceps

seated rows 4x12
lat pull downs 4x12
reverse flys 3x12
dumbell arm curls 4x12
preacher 1 arm curls 3x12 (super set) 30, 25, 20 example
Abs

Day 3 Shoulders

barbel press 3x12
dumbel press 3x12 (super set) 30, 25, 20 example
laterial raises 3x12 (super set) 20, 15, 10 example
up right rows

Day 4 Legs

Deadlifts 3x12
squats 4x12
leg extensions 4x12
ham curls 3x12

Repeat no days off, maybe one a week



STRENGTH, 4mins rest

Day 1

Dumbel bench press 4x6
lat pull down 4x6
dumbel shoulder press 4x6
straight arm dumbel curls 4x6
close grip bench press 4x6

Day 2 Lower

Deadlifts 4x6
squats 4x6
leg extensions 4x6 - not to heavy
calf - not to heavy
abs

Day 3 OFF then repeat

so i was wondering when im on a cycle is this strength routine good or bad ?
or should i turn my 1st routine into a strength progam so i cover each muscle that day insted of like all of the upper body, currently im goin into my strength, each week i add lil more wieght drop the sets to 10reps then more wieght and drop to8reps then im into strength. anyone have some ideas

[serbmarko]

quote "Repeat no days off, maybe one a week"

over kill dude.. you need more rest then this IMO.. the routine looks fine.. but take at least 2 days off a week.. u can split the days as you would like.. always remember.. you grow when you eat/sleep/rest....... lots of guys overtrain because they think the more the better.. good luck

[king james]

also when im doing Hypertrophy i do it for about 1-2months then work into something else, Strength or Fullbody and do that for a month or two then switch. I normaly do take atleast 1-2 days off a week

thanks for the advice

[serbmarko]

Originally Posted by king james

also when im doing Hypertrophy i do it for about 1-2months then work into something else, Strength or Fullbody and do that for a month or two then switch. I normaly do take atleast 1-2 days off a week

thanks for the advice

i found in my years of training.. that actually sticking to a routine for about 4months or so showed me the most results.. i know a lot of people like to switch up alot but for some reason i believe you have to be patient with a routine and exhaust your muscle properly.. but what your talking about seems to be right and it seems as if your on the right track.. best of luck


SM