routine suggestions please

**technoloops** · 19-10-2008 09:01 PM

Hi guys,

I've finally finished the MaxOT routine and have since starting last Feb, i have gained just under 2st (from 10 - 12st) while maintain roughly the same body fat. I'm now at a lost as what to do next. MaxOT was great but is a 5 day routine. I want to do a 3 dat routine and was considering either HIT or the Strong LIfts routine.

I would be interested to hear anyone's experience with the Strong Lifts routine. If anyone is experienced with HIT, I would be grateful if someone could recommend a 3 day routine for me.

thanks

**Danny** · 19-10-2008 09:12 PM

Hi mate,

StrongLifts 5×5 Beginner Strength Training Program | StrongLifts.com - Theres everything you need to know about the routine.

It may be worth your while downloading Mehdis free ebook. Has lots of FAQs that are extremely helpful.

I'm currently following this routine... Version 2... there is a new version of the routine out which is explained with reason in the ebook.

I think its an excellent routine. It has kept me focused on the task in hand; gaining lean muscle, losing body fat and generally keeping fit.

The routine itself is short, intense and suits me. Im in the gym for roughly 45minutes 3 times a week without fail.

My muscles feel tighter and fuller - they look larger in size and shape and i'm actually suprised as to how much it has worked my core. I love my new found quadriceps!

If you follow the routine to the letter i'm sure you'll make great progress. I havent added anything at all. You may feel the need to add bicep curls or more direct arm work into the routine but believe you me it is not needed.

The most important things to remember is to eat well (nail your diet), train hard, drink plenty, allow for lots of rest and stayed disciplined; keep focused on the end product.

All the best!

**technoloops** · 19-10-2008 09:51 PM

cool, thanks for the reply mate. I signed up to the site ages ago but was a bit warey about the routine as it didn;t seem to involve the other compound stuff. but i'm taking your word for it.

whats the rest cycle for this routine? is it 8 weeks straight then 1 week off and repeat? and how long did you do this routine before changing? I'm thinking since there are two variations maybe variation 1 for 8weeks, rest for 1 week then variation 2?

**dope540** · 19-10-2008 10:34 PM

stronglifts or HST.

stronglifts is a awesome routine. i'm doing a variation of it, still keeping it 5x5 but added some olympic lifts in there.

**Scouse** · 19-10-2008 10:42 PM

I think the current concensus would be the 5x5 stronglifts routine as many people are following this or a variation of it..
I find it is excellent for strength and mass gains with a well structured, simple plan that keeps you very focused and interested...

As to the cycle of it, it's a progressive growth routine so no real need to swap every 8 weeks, you will automatically have periods where the progression slows down or seems to fall backwards, but thats natural. Maybe just a full weeks break every 10-12 weeks is good..

How's your eating? that would be the most important thing to have nailed to ensure the progress is good...

**technoloops** · 23-10-2008 10:34 PM

my eating is probably not the best tbh but have been able to pack on weight. before going on holiday i was about 12st but coming back i am about 11.5st. judging from my body i've noticed i've actually lost alot of fat but seem to be more toned and bulkier than i was back in feb and my strength has only dropped very slightly. ie using the next weight down on the DB and BB and only 5kg less on the BP. so i guess my eating has been working but i think it definately needs iproving but unfortunately its hard to eat small meals regulary with my job.

usually:

breaky: 50g scoop of whey and porridge, 5g L-glut, 2tbspn *** choice oil.

mid morning: jordans muesli bar, fruit and 50g whey

lunch: usually 100g or slightly more of fish or chicken, 1.5 cups of cooked white rice, veg.

mid afternoon: 300g cottage cheese or 100g tinned makaeral fillets with 2 slices of wholemeal or egg sarney with whole meal and 2 eggs

10g of EAA 40mins before gym
10g during gym
1 scoop whey immediately after gym (in changing room in fact)
10g EAA when i get in

dinner: 100g+ of fish, chicken or beef, 1.5 cups white rice or 3 slices wholemeal (depending on my mood) and 1.5 cups of veg like broccoli, green beans, etc..

bedtime: 50g MPC and 5g glut

thats about it, i don't take creatine...try to keep it as natural as possible.

open to suggestions...was thinking about getting some MP weight gain formula as a meal substitute during the day, what do you think?

**energy** · 24-10-2008 08:43 AM

I think after doing the max OT routine for so long you would benifit more from HST. The increased number of reps and so on should work wonders for you if it has been 4-6 for so long. There was some useful info thrown around the other day in the thread Structured Program in the begineers section (HST is not for begineers IMO)Take a look I think it should provide you with good results. You will have to get over the mental part of not lifting such heavy weights for a while though.

**Martin Brown** · 24-10-2008 09:37 AM

Or, following on from what energy said, mix it up a bit.

Why not put together a routine that mixes heavy and light?

That's what we do, albeit for powerlifting but could be twisted to powerbuilding / BB'ing easily.

Maybe I'll write one if I get chance....

**OCR.HD** · 28-10-2008 02:38 PM

HIT is a very beneficial way to train.Although, the infrequency puts people off from going in this direction.
At present I only do 5 sets 1 x week for no more than 20 minutes,with better results than the conventional 4 x week I used to do.I train on Saturdays using a fullbody routine.HIT advocates that you train to failure and beyond: rest/pause,forced reps,static holds= high intensity.Check out HIT the Mike Mentzer Way book.It works for me and many others I know,but its not for all because it goes against the grain.If increased size and strength are your goals,I suggest you check it out.
Good luck.

**OCR.HD** · 28-10-2008 02:52 PM

My present routine:Alternate.

Leg ext with squats sup`set - 1 x 20+ to failure.
calf raise - 1 x 20+ to failure.
Palms up pulldown - 1 x 10+ to failure.
tricep pulls - 1 x 10+ to failure.

rest 7 days

Straight-arm pulldown with deadlifts sup`set - 1 x 15+ to failure.
Dum/flies + press(one complete move) - 1 x 15+ to failure.
Dum/ concentration curls - 1 x 10+ to failure.
Lat raise 1 - 15+ to failure.

rest 7 days and repeat cycle.

Again,it works for me.Many would think its not enough,but applying the fundamentals of HIT, the infrequency is needed.

Good luck.