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I agree, if you're still getting stronger you should keep going.

I would drop the isolations and split the workout into A & B workouts. Alternate the compounds i.e., A: squats, B: deadlifts etc.

I have always done neg's only and a drop set for each exercise and that has always worked well.

How long was your SD?

1. I just start 10 pounds heavier than my 5rm and increase the weight every workout until I max out. 2. I think you find your new RM's the week after you finish the neg's.

I wouldn't do the bench on the same day as dips, I would alterate them. I would also do just neg's, you can use more weight.

This thread should be locked.

Great results RoWdY_RuFf_BoY!

semajes is right, soreness is not a problem. A lack of strength would indicate a problem with volume.

It's probably pitcher's elbow, I developed it after doing heavy power cleans in my garage. Not being able to drop the BB on a platform was way too hard on my elbow. It takes weeks-months to heal. I had to do pull-ups this cycle. Try doing pull-ups, that may help.

i agree, stick with the presses. When you hit your 5RM keep adding weight and do push presses. When you max those, then do push or power presses to do neg's.

The principal is to do as many sets that will still allow you to train the muscle at least 3x a week without a loss of strength. I have done single sets when doing 2x a day MWF and gained 5-7 pounds. I've also done multiple sets when 1x a day MWF and gained.

Giovanni, if you can only work out 2x a week, you should replace the leg press with squats and,or deadlift.

I'd leave out the leg press and alternate the squat with deadlifts.

Totentanz is right, weighted negative chins is the way to go. I also agree with doing heavy deadlifts as that helps with back strength.

Totentanz is right, weighted negative chins is the way to go. I also agree with doing heavy deadlifts as that helps with back strength.

That's the way I do it, except for my first cycle last year, I never zig-zag. I think it may help with strength gains.

is the pain in your elbow on the inside or outside?

I've done the following for a year now MWF: A: squats, bench, bent rows, standing press, shrugs B: deadlifts, weighted dips, weighted chins, standing press, shrugs I may do 1-2 sets for bi's and tri's, though for this cycle I haven't.

Last cycle my bent row was 290x5, this cycle I'll hit 310x5. bench is 265x5.