Need help on a new workout plan I've thought up

[drt4]

My buddy was explaining to me a few weeks ago that heavier weights recoup new muscle fibers and of course higher reps make those muscle fibers bigger. I thought well this is almost like taking roids which increase the size of muscle cells, while creating more muscle fibers like hgh. Now of course lots more goes into it but for being natural I thought maybe I'll try a plan like this.

Question is for my strength days I'll do my max I can do for 4-6 reps, then on the hypertrophy days I'll do 12 reps. I know there are workout plans like this but I'm wondering how I should go about it. I go monday-saturday so would it be best to do this monday-wednesday (strength) then thursday-saturday (hypertrophy). Or should I go strength one week then hypertophy the next, or every two weeks, three weeks, month etc... you get it.

Anyone who could chime in here I'd greatly appreciate it, just if I do end up doing this I'd like to go about it the best way. I like what I have going for being a lifetime natural, I've plateaued a bit. Having 17" arms is pretty good for being 5'9 but I'd like to get at 18" and I'm thinking this might help.

 

[louman]

Check out jim wendlers 5/3/1 bodybuilder template. Good mix of strength and hypertrophy. Or try a push/pull/legs 3 on 2 off with strength rep range on bench,squat, ohp, and deadlifts. Them mid rep for all other lifts. Or if you are set on a strength day and hypertrophy day check out westside for skinny bastsrds or other westside barbell programs. I prefer wendlers 5/3/1 bb template it's a 4 day split though. Seems like u want 6 days a week.

 

[drt4]

I have trouble not going 7 days sometimes. I'm a gymrat what can I say I love being in the gym.

 

[louman]

You really don't need to. For me 5 days is when I get best gains 6 days is max. But intensity suffers. Everybody is diff but sometimes less is more. Your intensity may actually go up with more rest days. For example I have take 5-6 days off before came back so fired up and added to all my lifts. Remember muscle grows during rest

 

[IHI]

R you guys doing whole body workouts or just a group daily?
My current routine which I'm loving is broke down to chest/tris sunday (I work 3rd shift so that starts MY week)
Legs Monday
Tuesday cardio and no lifting
wed- back
Thursday bicept/shoulders...shoulders get light workout due to injuries in both and not wanting to ruin them which would stop everything
fri/sat are just cardio

I personally like this routine because I go down and murder those body parts the one day a week I hit them because they'll have plenty of time to recoup. For me, I've also found I make better strength gain doing reverse pyramids...basically I'll do a few warm up sets after 15-30 minutes on the elliptical to get blood flowing, and then I pile on the weight for a 2/3 rep starting point. Remove 10lbs and go to failure, remove 10 lbs and goto failure until I hit that transition weight where I can blast out 10-12 reps and burn up the muscles, then I'll finish with a rep set that is super slow coming down and blasting up.

We did a routine like this back in the HS football days when me and three buds got stuck when using conventional pyramid routines....switched to reverse and all of us shot up 40lbs that month benching and varying amounts on all other exercises...we were all blown away so used that as a switch up when we got stuck. Now that I'm old saggy ballz, the reverse principal is the only way I can consistently add 5-10lbs per week to the bar...doing conventional I'm getting size/growth, but strength is slacking...just like when I was a kid.

I know my super low test isn't helping anything at all and hoping to get that on the mend soon so I can at least have a body that acts like a body my age and not a 70yr old.