Intermediate WO programs

[lean_n_76er]

A friend of mine asked me to post this for him. He doen't have internet access (nor does he have cable ), so I thought I would do this favor. He's thinking about getting into BBing and has been lifting at home for about 2 years, and now wants to get serious. He's actually going to join a gym, but want's a change of routine. He does the basics, but wants a more advanced wo. I've looked around here and believe that GP's and DP's programs are for the more advanced BB. Some info...

Tom is 5'7", about 165-170 (guessing here) about 15-20% BF (so he says) and I don't know measurements, but can get them if it makes a difference. Oh, yah he's 22 years old. Thanks for the help.

 

[Arnold]

A more advanced work-out, it's almost contradictory!

Why not keep it simple and stick with the basics? Compound movements, heavy weight 4-6 rep range?

I think one of the biggest mistakes people make is trying to "advance/complicate" weight training.

Tell your friend to stick to the basics, use a typical 3-4 day split and train heavy.

 

[Scotty the Body]

I agree with prince, I see so many people come in the gym and figure they have to use every single peice of equipment to have a good workout.

I've been lifting for years and I think my workouts now are more "basic" than they were when I started, I spend less time in the gym and my gains are better.

 

[Arnold]

Yup, my work-outs are around 45 minutes these days and I do around 5 'working sets' per muscle group.

Example, I trained legs last night, after a few warm-ups I did 3 working sets on squats and 3 working sets of dumbbell lunges and 4 sets of SLDL.

My legs are fried today.

 

[Yanick]

I totally agree with what Prince and STB said. I just started experimenting with higher volume right now, but my workouts are still simple. I might throw in a superset or drop set in there once in a while, but overall i just pick basic exercises (benching, squatting, rowing), and maybe an little isolation movement or two and go at them.

 

[lean_n_76er]

Thank you all! I shall pass on this info!