My routine

[Wunderpus]

Gents, I mostly post in the steroid sections, so this is a little new to me. However, for the past few months, I've implemented a new training protocol that's had TREMENDOUS results, both aesthetically and with strength increase. I've combined german volume training (10x10) with Lee Priest's model (15, 12, 10, 8, 6, 3, 1) into something like this -

Big movements- Squats, deadlifts, bench, pull ups, rows etc 10 x 10

Isolated/smaller movements - curls, extensions, press downs, etc 15, 12, 10, 8, 6, 3, 1. Obviously increasing weight while decreasing reps.

Let me know your thoughts on this.

 

[dnoyez]

Could you elaborate a little more on how a full week would be.I allways like ideas of power and density combined.

 

[Wunderpus]

I break it down the same way he does in the article

 

[Ozzy619]

Gents, I mostly post in the steroid sections, so this is a little new to me. However, for the past few months, I've implemented a new training protocol that's had TREMENDOUS results, both aesthetically and with strength increase. I've combined german volume training (10x10) with Lee Priest's model (15, 12, 10, 8, 6, 3, 1) into something like this -

Big movements- Squats, deadlifts, bench, pull ups, rows etc 10 x 10

Isolated/smaller movements - curls, extensions, press downs, etc 15, 12, 10, 8, 6, 3, 1. Obviously increasing weight while decreasing reps.

Let me know your thoughts on this.

Im a little late responding to this but I like it, Im doing something very similar however doing 5×10 on my compound lifts. Ive noticed Im looking alot more cut and added size. My legs are alot more solid and my traps are finally developing. I also love the pump I get. I think its an excellent and well rounded pre summer routine to get that beach body.

 

[Mayne]

Really weird, going up to 1 RM on iso and 10 x 10 on DL? How do you do 1 RM on lateral raises or wrist curls? I think it's a good approach but upside down, for example 12 8 6 3 1 on compound and 5x10 on iso, again progressing weight (I think Roelly Wynklaar has a similar approach). I think 10 reps on deadlifts are gonna cut you short on strength and likely on size if no deviation, hence why I like 5/3/1 where your 5/5/5+ day can turn into 5/5/10 etc. But in the end results are what matters and obviously you have gained. Now for me I rather have low reps and high reps, I think about moving onto Lilliebridge routine because I have been on 5/3/1 for a year now and well nothing new under the sun every workout can't be optimal

 

[PinMeetMeat]

Interesting. Ric Drasin just had an interview with Doug Brignole where they spent some time discussing a similar plan as the pyramid down you have there. Interview is 19 min or so and they discuss some other stuff as well.

 

[Ozzy619]

Really weird, going up to 1 RM on iso and 10 x 10 on DL? How do you do 1 RM on lateral raises or wrist curls? I think it's a good approach but upside down, for example 12 8 6 3 1 on compound and 5x10 on iso, again progressing weight (I think Roelly Wynklaar has a similar approach). I think 10 reps on deadlifts are gonna cut you short on strength and likely on size if no deviation, hence why I like 5/3/1 where your 5/5/5+ day can turn into 5/5/10 etc. But in the end results are what matters and obviously you have gained. Now for me I rather have low reps and high reps, I think about moving onto Lilliebridge routine because I have been on 5/3/1 for a year now and well nothing new under the sun every workout can't be optimal

Im not trying to progress in size nor strength right now, my main goal right now is to get more cut for summer so the higher volume. As far as iso I go higher reps and rarely go 1rm, more geared to failure on every set as I progress in weight. Sometimes I pyramid. Raises are going to warrant higher reps than a 1rm and I never do wrist curls. After this cycle I will most likely do a 5/3/1 or ppl,