needsize
Community Veteran
So NS, what does your routine look like now that you stopped the 5 x 5? You knew somebody was gonna ask that.
the routine is based on one designed by the trainer I used, the link to her site should still be in my sig....
I dont deadlift anymore and havent squatted in quite a while, but everything else is pretty heavy. The basis is that the exercises and even the set scheme change every week, so its constantly changing so that your body doesnt adapt to it. I purposely change it around a lot as I dont want to get too strong again, the years of heavy lifting have killed my joints. Its also a fairly heavy volume approach, 14-16 sets for big parts like chest and back, and 9-12 for smaller ones like arms
I also throw in extra work for my parts that suck, ie traps, delts, etc
heres a sample
chest
incline barbell press 5x6-8 reps
flat dumbell press 4x6-8 reps
incline dumbell flyes 2-3x8-10reps
machine flyes 2-3x10-12reps
but then next week I will start with incline dumbell press, followed by flat dumbell press, them hammer strength chest press, then machine flyes...the only common part is the fact that it is never the same from week to week