want to build muscle and strength heres my program critique

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richie97
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want to build muscle and strength heres my program critique

Post by richie97 » Sun Apr 27, 2014 7:44 pm

Day 1
A) Power Clean and Front Squat 5-5-5-5-5 (one clean and then 5 squats per set)
B) Back squat 3-3-3-10-12-12
C1) Stiff Leg dead lifts 10-10-10
C2) Hip Thrusters 10-10-10
D) Ab circut

Day 2
A) Power Clean and Press 5-5-5-5-5 (each rep is 1 clean and 1 press)
B) Bench Press 5-5-5-10-10-12
C) Dumbbell incline Press 10-8-8-6
D) Dips 10-10-10-10
E) Pushdowns 12-12-10-8
F) Lateral Raises 10-10-10

Day 3
A) Deadlifts 3-3-3-8-10-12
B) High Pull 10-8-6-4
C) Row Variation 10-10-8-8
D) Lat Pulldowns 10-10-8-8
E)Face Pull 10-10-10
F) Curl 12-10-10-8

also doing sprinting, and plyometrics
doing those 3 days throughout the week and 3 days of cardio (sprinting and ploys) 1 day off


i also have some supplements

white flood pre
amino acid pills
protein
purple K creatine
when should i be taking these?

robertscott
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Re: want to build muscle and strength heres my program criti

Post by robertscott » Mon Apr 28, 2014 3:40 am

looks good. A push/pull/legs routine with some power stuff thrown in. Not bad at all.

For muscle building purposes you may want to add a leg curl and rear delt flyes but it's not essential. All your bases are pretty much covered.

As for the supps, take the pre workout before your workout (obviously) along with the amino acid pills. Have your protein after your workout or just anytime in the day when it's more convenient to drink a shake than it is to cook something (try and limit yourself to 2 shakes a day though). Just take the creatine whenever, it won't make much difference. You could mix it into a protein shake or something.

richie97
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Re: want to build muscle and strength heres my program criti

Post by richie97 » Mon Apr 28, 2014 9:57 am

Okay, ill toss in a rear Delt fly and leg extensions after my leg day (if time permits)

For my big 3 lifts (bench dead and squat) i wanted to just do a 5x5 for those rather then the huge drop set.

As for sups, for creatine, should i just take 1 pill pre and post>

robertscott
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Re: want to build muscle and strength heres my program criti

Post by robertscott » Mon Apr 28, 2014 10:59 am

A few high rep sets after your 5x5 is a cool way to train. You wouldn't have to do it as a drop set, just 2 or 3 sets of 10-15 reps after your 5x5 would do it.

Creatine timing doesn't really matter because it stays in your system for ages. Theoretically you'd take it post-workout when your levels are depleted, but I doubt it'll make much difference. Standard dose is 5g a day so take as many of your pills as you need to to get 5 grams.

richie97
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Re: want to build muscle and strength heres my program criti

Post by richie97 » Tue Apr 29, 2014 6:27 pm

okay, sounds goof, what about a 3x3 then 2-3x8-12?

its all the same isn't it? I'm overthinking it

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stuward
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Re: want to build muscle and strength heres my program criti

Post by stuward » Tue Apr 29, 2014 6:46 pm

That's the idea. Work strength first, follow with some volume.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

richie97
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Re: want to build muscle and strength heres my program criti

Post by richie97 » Tue Apr 29, 2014 6:49 pm

Thank you so much Stu I really appreciate it!

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