I was planning after I hit 1000lbs total on the 3 lifts I'd want to sculpt my body. It'll be awhile til' I do this routine though. Mainly I need some chest work to beef up my chest more and I was thinking dumbbell incline bench press and flyes. Something like this.
I'm also gonna do some ab work like hanging leg raises and that lying twist exercise for my obliques.
I need to concentrate a little more on my clavicular head (upper chest) of my chest since my main chest (sternal head) is proportionally larger. I realize I'm doing a lot of upper body work and minimal lower body, but like I said it's a sculpting routine laid out especially for me. My lower body is pretty big already, it's there mainly to not lose strength in my lower body when I want to do this routine.
I might just wait until I hit my 300-400-500 mark (or 1200lbs total on the 3 big lifts) to do any form of hypertrophy work and just work on strength and have the mass come as I get stronger. But anyway....
I'd do more lower body, to stimulate growth in the entire body. Can you only do three strength training days a week? What do you do on the other days? How much do you weigh? How long do you plan on keeping the same rep/ set range and exercise type before you change up?
I'm doing Rippetoe's Starting Strength right now and plan on doing it until I completely stall, then I'll switch to another program and work my way up to the 300-400-500 mark or so and then do this routine.
I prefer working 3 days a week every other day doing a full-body. Right now I'm 5'11 and weigh 175lbs.
I start with 3x10, 3x8, or 3x6 depending on the exercise and once I increase 2 reps (like increase to a full 3x12, 3x10, or 3x8) I up the weight and start back down on the reps. Once I stall on certain exercises I'll switch to another form, like instead of incline press I'll do flat press and do incline flyes. instead of BB bent over rows I'll switch to dumbbell rows. As far as the rear lateral raises go I'll just keep at 3x15 and up the weight every week or every other week.
I have the lower body setu[ how it is because it is enough stimulation, and when I do do this routine I know I won't be able to squat 3 times a week anymore, and powercleans are great stimulators. I also know I'll need to take a break from deadlifting for a while.
That's cool man. It might save you a few days in the long run if you change before you stall, and I would vary the shoulder mobility and core exercises a lot. I would like this routine if you added another leg movement on each day. And then I'd like to see recovery day workouts, like 20-30 mins jogs and 10 minutes of flexibility after each strength and recovery workout, along with a good warmup, and some 10 minute puke intervals at the end of each workout, just to get your capacities up. And then if you wanted to get a big sledge hammer and wack it on a big tire a bunch of times, that would make me even happier. Let me know how it goes bud. I'm way short of the 3,4,500 club too lol but thats a kick ass book and I'm on cressey's right now.
Haha, honestly I can't tell if you're serious or joking about that last post, but in any case I will wait until I hit the 300-400-500 mark before I do anything about sculpting as I'm still fairly small.
Lol sorry if I made it seem like a joke. I just really enjoy this stuff is all. Honestly, everything I just said is coming from Eric Cressey's book. I just felt it would help to add in to what you already know. I was dead serious about everything. I can help you find some people's logs who did that routine if you want.
trying to get a future routine together
And then I'd like to see recovery day workouts, like 20-30 mins jogs and 10 minutes of flexibility after each strength and recovery workout, along with a good warmup, and some 10 minute puke intervals at the end of each workout, just to get your capacities up. And then if you wanted to get a big sledge hammer and wack it on a big tire a bunch of times, that would make me even happier. Let me know how it goes bud. I'm way short of the 3,4,500 club too lol but thats a kick ass book and I'm on cressey's right now.
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