revised workout

[pete26]

i changed my workout plan I posted a few days ago how does this one look?
Monday-Bench-x6 x4 x2 x1 x1
Incline Dumbell Bench-x8 x6 x4
Incline/Decline Flies-x10-12 x10-12 x10-12

Tuesday-Deadlift-x8 x6 x4 x3 x2
Stiff-legged Deadlift-x10 x8 x6
Barbell Row-x8 x6 x4
Pull-ups-x10 x8 x6
Dumbell Row-x8 x6 x4

Wednsday-Off

Thursday-Millitary Press-x6 x4 x3 x2
Cleans-x6 x6 x4 x4 x2
DB Shoulder Press-x8 x6 x4
Barbell Curl-x12 x10 x8
Preacher Curls-x12 x10 x8

Friday-Close Girp Bench-x8 x6 x4 x2
Dips-x10 x8 x6
Skull Crushers-x8 x6 x4
Squats-x8 x6 x6 x2
Lunges- x8 x6 x4

 

[alan84]

It looks fine, just one thing, why your reps are so low? Are you aiming for strength?

 

[pete26]

im looking for strength but i want size also i tried to go somewhere in the middle what would u suggest?

 

[completeidiot]

On bench day do incline first. Or alternate.

I think you need lateral raises as well.

 

[alan84]

If you are only aiming for strength, then your plan is right. But if you want size as well, then you gave to change it up a bit IMO. To gain size along with strength, you have to up your calories first. Secondly, for (hypertrophy) size and muscle mass, you have to range your reps between 10-12. Basically, any rep range from 1-6 is good for strength gains, anything from 10-12 is good for hypertrophy, anything from 15-20 is good for definition purposes. For myself, same as you I aim for size and strength gains. My reps usually is as follows: 10-12-(6 to8)- 10. So I have one set for strength ranging from 6 to 8 and the rest for hypertrophy.

 

[pete26]

i eat a very high calorie diet so i think ill stick with this for awhile and see how it goes first

 

[alan84]

Good luck man

 

[Phineas]

Size will come primarily from diet.

Any rep range, in conjunction with excess calories, will cause hypertrophy -- this includes low-rep training.

Low-rep/submaximal lifting on major compounds will create stronger, more powerful muscles, which will move heavier loads. Heavier loads means more micro trauma, in turn leading to more muscle gains.

From a bodybuilding standpoint, a balance of power and rep work is ideal.