great workout for strength and fast gains

[abolish the weak]

So my buddy and I came up with a killer workout routine. Hopefully my joints wont bother me to the point I can't make gains, if they do then I'll go from there. Anyways, for your major muscle groups like chest ,back, and legs, you basically pick 3 different exercises that you do 3 sets of 3-5 on. (3 for chest, 5 for legs and back) Then you start your regular workout with moderate weight for 8-12 rep range and go for mind/muscle connection, pump, feel, all that good shit. For example, lets say I'm doing chest/tris. The workout would look like this

(Pre workout power routine) Bench press- 2 warm ups
1st set- 315/3
set 2- 365/3
set 3- 405/3

Decline press- 365/3
405/3
415/3

Incline press- 315/3
330/3
365/3

NOW START YOUR WORKOUT, I switch to dumbells and do 3 sets of 8-12 on incline, and 2-3 sets of 8-12 on flat. Maybe a couple sets of fly's and that's it for chest. Then I do 2 diff things for tris like skullcrushers followed by pressdowns . Workout is then over with. I know it looks like alot, but for the reg workout weight its moderate weight you can control and get good squeeze with. You may only be using 80-90 lb dumbells but dont worry because you already hit ur heavy shit prior to this. Just make sure your warmed up good, I like to do cardio for a 15 min warmup as well.

For back day it looks something like this;

(Pre workout power training) T bar rows - 2 warm ups
set 1- 5 plates/5
set 2- 7 plates/5
set 3- 8 plates/5


deadlifts: set 1- 315/5
2-405/5
3-495/5

lateral pulldowns, 3 heavy sets of 5

NOW, START YOUR NORMAL BACK WORKOUT, using 8-12 rep range w/ less weight than normal but go for more quality reps and squeeze. Slow your reps down if you have to. Dont worry, you've already done enough heavy shit to grow, now its all about focus

 

[mikeyt869]

kinda sounds like max's u turn training!

 

[mule]

kinda sounds like max's u turn training!

your right it does, go real hard with heavy lifting then do lighter stuff with more feel and flexing after. lots of guys have done this though, reg park used to lift like this as well, he would lift heavy for less reps, then lighter with more emphasis on feel and higher reps all in the same workout for teh same bodyparts