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DesktopWeb FormText   brawn : new routineTue, 22 Apr 2008 05:11:04 GMT # 

took a week off from lifting at the summit. had been on the same workout routine for over 4 months, so it was time for a break. the old routine was 3 days on, 1 day off with sets of 8 to 12 reps.

1) chest, triceps
2) legs
3) back, biceps
Off

now it's time for a change. the new plan is 3 days on, 1 off, 4 on, 1 off. sets will be from 5 to 9 reps. will stick with this routine for 3 months.

1) back, biceps, forearms
2) legs, calves
3) chest, triceps
Off
1) back, biceps, forearms
2) legs, calves
3) chest, shoulders
4) triceps, biceps, forearms
Off

the bad part of the new plan is it adds an extra workout day. that extra day ends up being an arm day, so it shouldn't have much effect on recovery time. my legs have not been recovering quickly enough, so the added arm day is really just a way to give my legs more time to heal. it also adds more bicep work, because my biceps dont seem to react unless i'm hitting them constantly. back now becomes the primary muscle group after a day off, which has been lagging behind chest workouts, so i'll have more energy on those days. forearms are added in because my grip is starting to fail on heavier lifts. calves are added in for no particular reason ... i've pretty much given up on ever getting them to grow, but i'll have to wear shorts more in TX. if i ever show up with calves one day, they'll be fake ... with nipples ... pierced. on the other hand, shoulders are added in, which is entirely unnecessary. my shoulders get enough work as a secondary muscle when targeting other body parts, and mine grow naturally to begin with, so giving them their own sets is just for fun.