Basic lifting program:

[Yagrash]

Hey guys, I've got a bit of extra time over summer, so I figured I'd take up lifting again. I used to be about 225, but recently, inactivity has dropped me down to about 212-215 or so, and I'd like to get those 10 or so lbs. of mass back. I'm pretty sure what I do is solid, but there's some **** I'm wondering about. Anyway...

Keep in mind: with all the days, the rep amount listed is only a rough amount. I may do more reps if a weight is becoming easier for me, or do less reps if I'm moving up in weight. Also, if I stagnate on a particular lift, I'll substitute something similar. For example, if bent-over BB rows stagnates for a while, I'll do one-arm DB rows for a while.

Day 1 - Pull

Hang Cleans 4x5
BB shrugs 3x5
BO Rows 3x6
Lat Pulldowns 3x6

Questions here:

1) My squat is disproportionally large compared to my bench, and my dead is disproportionally large compared to my squat. You guys think it will take a great deal away from my program if I do cleans instead of deads, considering that deads are already my strongest major lift? If anything, it would work my traps in a different (more explosive) manner, and it would be less work. I figure doing heavy BB shrugs would help make up for any forearm and grip work I'm missing with deads anyway.

2) I don't give too much of a **** about how my biceps look. I can make my bis sore week in and week out if I lift lats (rows and pulldowns) really heavy, anyway. I don't see any real benefit to doing curls every week, just a waste of my time. Any opposition to this?

Day 2 - Push

DB Bench 4x5
DB Incline 3x5
DB Shoulder press 3x5
Close-grip bench 3x5

Questions here:

1) Does this seem like not enough volume to anyone? It's about the same amount of work as Pull day, but I justify Pull day by cutting out bicep work.

Day 3 - Squat

Squats 4x5
Pause Squats 3x5
Stiff-Legged Deads 3x5
Calf Raises 4x6

I don't really have any questions here. I've done a similar squat day before and it worked wonders. Feel free to comment, however.

 

[EFFORT]

Your dead and Squat should be your strongest lifts and i don't think you should stop deadlifting, keep increasing it or even look into doing trap bar deadlifts or rack pulls.


If you want some really good advice i'd got to ironaddicts.com and repost this post on the forum there under the ironaddicts Q and A section.

 

[Warboss Alex]

What the hell are pause squats?

Why do DB press and DB incline? Unless you don't mean that they're both presses.

I'm of the opinion that if you squat and deadlift enough then you don't need to train biceps directly - in fact an argument could be made for not training triceps directly either.

When you mean disproportionally large, what do you mean?

 

[semag]

alex - pause squats are going down, pausing at the bottom for a count of 1 or two, and then coming back up.

Yagrash - I'd say that looks to be a bit much volume to me, maybe cut a set on each exercise..... as far as your "disproportionately" large squat and dead, I'm with Alex here. Give us some numbers.

 

[Warboss Alex]

Semag - I thought a slow controlled negative was what we wanted anyway? Going down slow means you shouldn't 'bounce' at the bottom!

 

[Lifeforce]

Why are you doing a powerlifter routine if you want mass? Do higher reps skip the pause squats do 4 sets of squatsm 4 sets of sldl and 4 set of calf raises. If you feel like it finish it off with a high reper 6-12 with leg press and hamstring curl. Maybe a dropset once ina while on those.

Get the deadlifts in there too on the pull day.

My advice even though my knowledge is limited, is to do higher rep work, 4-8 or 8-10.


=========
Alex

Normal squats are controlled, pause squats are to strengthen the hole if I remember correctly

 

[Yagrash]

Say I were to rep with my normal set/rep size, on a good day I could probably do 405 lbs. on deads (letting go of the bar every time), 275-295 lbs. on squats, and 205 lbs. on bench. My bench has always struggled with getting steady gains, I've got long arms and rotator cuff problems.

Of course, factor in that I work without a spotter on deads and squats so I never lift to failure. On bench I have that option so I can push myself a little more.

Also, the mass is not the only thing I look to gain. I enjoy beating my buddies at various sports, which is why some lifts not really intended to pack on the mass (cleans, pause squats) are in there. Both of those lifts are excellent for developing explosive strength (pause squats particularly develop short-burst speed), and I like that.