Exercise is a crucial part of maintaining a manly physique. Join up to share ideas, get support and discuss plans with other men.

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Comment by Henry H. on September 10, 2014 at 2:29pm

Looks very effective in developing strength, power and mass.  I had Googled the terms and the results were scant and confusing, so thanks again.

Comment by Shane on September 10, 2014 at 1:48pm
Olympic lifts; clean and jerk, snatch (previously included clean and press). Complexes are a whole bunch of movements back to back without dropping the bar. Dan John's "Southwood Complex" is:

Power Clean-->Military Press-->Front Squat

Performed in three sets of 8-6-4 reps.

So you would perform three sets:

Power Clean x8--> Military Press x8--> Front Squat x8

Bar down and rest

PC x6--> MP x6--> FS x6

Bar down and rest

PC x4--> MP x4--> FS x4

Comment by Henry H. on September 10, 2014 at 12:44pm

Shane, what are the O lift and smoker/conditioning routine?

Comment by Shane on September 10, 2014 at 12:08pm
Delorme was an Army doctor back around WW2 who came up with the 3x10 routine for rebuilding atrophied muscles due to injury. Was actually a 10x10 routine but the first seven sets were warm ups.

Anyway. I was just giving you a sample upper body using supersets. For lower squats, leg extension/curls, calves. Full body you could do the O lift, or some kind of complex smoker/ conditioning routine.
Comment by Henry H. on September 10, 2014 at 11:41am

Thanks, Shane.  I'll probably stick with Stronglifts and stop trying to innovate (translation: fuck with it).  With the Delorme agonist/antagonist routine, where in the routine do you do legs, especially something like deadlifts, which work legs, back, etc.? (okay, here I am fucking with it already. Squirrel!).

Comment by Shane on September 10, 2014 at 11:27am
StrongLifts is a beginners routine. It's very simple for that reason. 5x5 puts you right in the mass building rep range. But still, it's a foundational program. Something all the greats started with and returned to periodically.

With that said, if you haven't maxed out your linear progressions, you're not ready to go on to a more advanced routine. Add some pull-ups and curls if you've been at it for a while, but don't fuck with the program until you're finished with it.

Split routines are for busy people. If you want to play around with them go for an upper/lower/full body split. That way I you only have time for one workout in a week you can hit your full body routine.

If you're looking for mass run the standard DeLorme 3x10 routine. Use it with supersets of opposing/antagonist agonist muscle groups. Eg. Bench/Rows, Pull-ups/OHP, Bi's/Tri's. To start off with go with your larger to smaller groups.
Comment by Henry H. on September 10, 2014 at 10:57am

Hey gents, 

What's your opinion on the best weight routine to build mass and strength?  I've done the 5x5 strong lifts routine for awhile, but it seems heavy on legs and lacks much "pulling" (pullups).   What about split routines, working each muscle group 1-2 times per week, for example:

Mon: chest, shoulders, triceps

Wed: legs, back biceps

Fri:  repeat Mon

Any opinions?

Comment by Travis Spuhler on September 9, 2014 at 11:50pm

At the most, I'll eat something like a Banana, or a Kiwi.... Something small enough that in no way will I feel "full" but at the same time, it's enough that I'm not lifting on a completely empty stomach. Then after I lift, within about a half hour or so, I'll have 2-3 scrambled eggs, bacon and a small bit of hasbrowns or toast. 

But then, I also do not take any sort of protein supplement after training, so I definitely load protein into that first meal.

Comment by Jason on September 9, 2014 at 10:37pm

I never eat before I workout even in the morning. And then afterwards I'll have a modest meal. If I try to eat alot I feel ill. 

Comment by Shane on September 9, 2014 at 10:11pm
Drink more coffee.

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