mass strength gain

[tb1936]

hey
so right now i have been gaining mass and strength about twice as fast as everyone i lift with. I have also been increasing my weights more often too. i think this is because I have type II white muscle fibers that respond well to high intensity training but this means i lack in the red type so i am terrible at conditioning. I also take creatine and protein and work hard. Here is my workout is there anything in there I could Change to make this strength and mass gain even faster.

My workout
monday- high intensity low rep
Bench- 1x10 at 140lbs for the first set then 3x4 at 185, then 1x10 at 135lbs. the first and last are warm up and cool down.
squats- 2x6 at 205 lbs fro warm up, then 3x4 at 295
power cleans- 3x4 at 155lbs
power press- 3x4 at 115
upright rows- 3x10
lat pull downs- 3x10 at 110 pounds
triceps- 3x10
abs- 3x10 with 25 pound plate on chest(only added to workout last week)
incline bench 3x10 at 105

Wednesday- Low intensity high rep
Bench 4x10 at 140 lbs
squat 2x10 at 185 and 2x10 at 205
hang clean 3x10 at 120
power press 3x10 at 105
upright rows- 3x10
lat pull downs- 3x10 at 110 pounds
triceps- 3x10
abs- 3x10 with 25 pound plate on chest(only added to workout last week)
incline bench 3x10 at 105

friday- high intensity low rep
Bench- 1x10 at 140lbs for the first set then 3x4 at 185, then 1x10 at 135lbs. the first and last are warm up and cool down.
squats- 2x6 at 205 lbs fro warm up, then 3x4 at 295
power cleans- 3x4 at 155lbs
power press- 3x4 at 115
upright rows- 3x10
lat pull downs- 3x10 at 110 pounds
triceps- 3x10
abs- 3x10 with 25 pound plate on chest(only added to workout last week)
incline bench 3x10 at 105

I do some cardio but not as much as i used to but i lift regularly a rarely miss

thanks to anyone that can help

[Insex]

I think your routine looks really good.

The only suggestion I have is to cut down on the amount of exercises you do. About how long does it take you to get through each session? If it takes you longer than 60 minutes, then you might want to take about an auxiliary exercise or two.

Other than that, keep up the good work.

[tb1936]

I go through my workout in about an hour sometimes 55 minutes

[mooshue]

i love this routine, im gonna try it next week. What exactly is a power press? I searched exrx and cant find anything called that. Is it some alteration of the bench press?

[JoeBAR]

Originally Posted by mooshue

i love this routine, im gonna try it next week. What exactly is a power press? I searched exrx and cant find anything called that. Is it some alteration of the bench press?

Sounds like a push press

[JoeBAR]

Originally Posted by tb1936

I go through my workout in about an hour sometimes 55 minutes

That's good timing. Considering the amount of exercise you go through, you don't f*** about. No wonder you make good progress

[mooshue]

thats what i thought it was Joebar, i dont see the benefit of adding the push press in with the cleans and squats in the same routine. Only thing i can gather is its for shoulders perhaps. I have changed a few things already but overall i love the high low high days on the reps. i also do my whole workouts in less than 1 hour because i do them at lunch. I rest about 40 seconds between sets.

[JoeBAR]

Originally Posted by mooshue

thats what i thought it was Joebar, i dont see the benefit of adding the push press in with the cleans and squats in the same routine. Only thing i can gather is its for shoulders perhaps. I have changed a few things already but overall i love the high low high days on the reps. i also do my whole workouts in less than 1 hour because i do them at lunch. I rest about 40 seconds between sets.

You could sub them with military press. They do indeed put more effort on your shoulders than a clean (unless you jerk - no pun intended) or the squat. Anyone with rotator cuff worries may consider seated dumbell press with a neutral grip. The routine is fairly balaned for someone who wants to gain quick and large, without too much details. Imo, it misses DL, but they pointless with powercleans. This is a good routine for the young to keep some velocity. I'd probably modify the exercises so that I wouldn't have to do the same shit 3 times a week, but the high/low intensity - low/high rep combo is well worth looking into.

Personal example:
low intensity high rep : power cleans (I'm too crap to do heavy weight)
high intensity low rep : bent knee deadlift (I just can't not do a DL a week )

I'd probably alternate weighted pull ups and row in a similar fashion, same with bench / dips, and back squats / front squats ...

Just to provide everyone with a bit of food for thought

[mooshue]

thats what im doing joebar, im switching between smith machine, dumbell and barbell for the bench, lat pulldowns pullups and rows for the back. I dont like doing the same thing 2 muslce days in a row, i love the shock and soreness i get from something new every week. I just cut a lot of weight and i want to get as bulked as possible right now so i was looking for some kind of split where i work all the muscles twice or more in a week and alternate cardio days to keep trim. This was a good building block though even though this was more for strength than mass. A little strength cant hurt either

[JoeBAR]

Originally Posted by mooshue

thats what im doing joebar, im switching between smith machine, dumbell and barbell for the bench, lat pulldowns pullups and rows for the back. I dont like doing the same thing 2 muslce days in a row, i love the shock and soreness i get from something new every week. I just cut a lot of weight and i want to get as bulked as possible right now so i was looking for some kind of split where i work all the muscles twice or more in a week and alternate cardio days to keep trim. This was a good building block though even though this was more for strength than mass. A little strength cant hurt either

Indeed it doesn't. If you eat enough of the right stuff while training 'for strength' you tend to grow quite fast too I get more out of 'strength' programs than from 'hypertrophy' programs generally. I haven't got the endurance nor patience for sets of 12, I like shorter, more challenging sets. This dual routine allows for both, so it can't be bad!

Lastly, swap occasionally the exersises you do on low/high rep that are similar but different angle (I especially mean for lats and pecs).

[mooshue]

Ill have to post mine for you to go over when i finish building it. I think we took this thread a little different direction but may as well keep it all here
I think ill have a rotation every week and swap the exercises, like i said i like the changes every week.