New workout stategy!

Well, my friends I have read my fair amount of bodybuilding articles and such forth in my day. A lot of good advice. I think wholesome for some, not so for others. I tend to think just like everything else they look for a broad audience and publish articles with the most so effectiveness. Those that will be the most beneficial to the average weight lifter. I am guessing, and this is educated that most mid-seasoned do not read the mags that much? I think the beginner and advanced more than the intermediate. And I have learned more on sites like this one than any magazine so far. For everyone a different workout applies. I am a hard gainer, low body fat. It took me year to get where I am, and that is not much, I want more. But I have honed a workout that should be effective for those hard gainers. Don't measure your progress in the mirror for it is not true, but within the scale lies justice!

Example: Given the basic diet 30% protein, 40% carbs, 30% fat. Tweak it if need be but this is my basic scructure.

Exercise routine-strenth, size, week 1: 3-4 days a week, no more than 1 our with a day rest optimal between workouts, this helps a great deal with sleep which is very crutial.
Every exercise-warmup plus 1-2 working sets to failure with a 6 reps.-max out going 6-4-2-1 every month.

Exercise routine-pump, week 2: working combination of 3-4 sets working 8-12 reps max to failure. The primary purpose of this workout will be to give intense blood flow and pump to the muscles. Suppliment every other 2nd week, normal 12 set failure at last set of 4, then drop sets at 3rd set, them half sets to failure before starting over at regualar pace.

Cardio should be performed accordingly at pace.

Example of working schedule:
Monday-legs-week 1-Strenth, mass
Squats-warmup sets and one working set.
Leg press-" "
Leg extension" "
Leg curl" "
Romainian Deadlift" "
Calf raises" "
Seated calf Raise" "


Week 2-Monday-legs again.
Leg extensions-warmups + four sets of 10 max reps.
1 Warmup+5 working sets of squats-12, 10, 8, 8, 6.
Leg press-3 sets of 10, 8. 6.
Curls-3 sets of 8 reps.
Deads-3 sets of 7 reps.
calf raises-4 sets of 20 reps.
Donkey raises 3 sets of 14 reps.
Hack machine calf raises-3 sets of 12 reps.

This plan youve come up with seems as if it would be very effective for us hard gainers, me being one too(which can be a pain in the ass, at least body fat stays low). The strenght/size leg routine is EXACTLY what i do bro, to the set. I havent tried the whole heavy one week and maintance routine schedual in quite some time. Im going to go with your advice and see how it fairs for my body. Hopefully i will respond well with the proper diet (which youve post above). Ill let you know how it goes, thanks for sharing this knowledge bro.

...and the truth IS in the scale :thumbsup:

I like it. Almost a modified version of periodization except instead of doing the "pump" phase for 4-6 weeks, then the strength phase for an equal amount of time, you alternate weekly.

I tried Big A's training routine a while back. Loved the strength gains, but the muscle gains were minimal. Who knows, maybe my diet wasn't in check - i thought it was though. I seem to respond better with more reps. I was thinking of going to a periodization method like this myself and seeing how that works. Trying to put on size for 3-4 weeks, then 2-3 weeks of strength gain.

are you sticking to this Glenn? how's it working out for you?

My results are good. I am sticking to it. I feel that is the problem with so many friggin people. They get into lifting and change up their style too soon due to being impatient. Nobody is more impatient than me but I stick to the fucking workout you know. Nothing says "no heart" more to me than asking for peoples advice and a workout plan and then I see the same fool 3 weeks later posting he needs a new workout plan! Shit, I barely see results in 3 weeks on gear! No, but yes, I am sticking to it. Workout good, I get my one week of quick high ********* and my other week of cutting sets. It's working well for me. I am staying leaner and I have to tell you I am gaining more strenth than just the high ********* low rep workout alone. I have leaned down a bit due to some diet by I am carved out of friggin' wood and set at 235 with no strenth loss.

Thats sick Glen, good for you. Its a bitch trying to get the right foods here at school. so my diet is about as good as it gets at a state University. Ive been following the idea you set forth for about 2 1/2 months now and going from a bulking cycle to just a low dose of test prop I havent lost much strenght at all and im leaning out from where i used to be. Good shit Glen, keep it up.

Sounds like it's working to me! Nice job bro, you said it - consistency is key.

Hoorah, well Vertigo, first since you are off on campus I wrote an article of cheap food for building, look it up and give it a read. Since you are on a budget you know to stick to tuna, cold cuts, lean shit should not be hard, you are not a stranger to the site. Yeah, about the workout. I took two styles, I have been workout for years. If I drank as many beers as workouts I went throught I would be Michael Jackson-not the pop singer-the beer taster. I read the articles, they say totally different from what I hear. I hear so many different styles though. They all ask me to workout there way. One says go against the magazines, they are lying-do 1 set 6 reps, the magazines say it is scientific research-3-4 sets of 8-10 reps build mucles. You get into that cure war-they are just trying to make money, they want you to keep using their product. Well, I have tested and tried most and I stick to this workout. Can't go wrong. The only supplements I use are Whey protein, BCCA pills, Glutamine and Creatine. I have all the results all of a sudden that I could expect. Problem is my dreams keep outgrowing my body each time it grows!!!!

those are all the magic supps you need bro. now only if we could get Malic to listen to us!!! LOL.