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Thanks Mate. I alternate the rows with chins though, I don't do them on the same day. At least strength wise (an even lighter load) :mad: it would be really unproductive once I got in the 2nd week of 10's and beyond. There's no way I can do heavy chins and then have anything left for rows.

I'm certainly no expert, only going by what I have read and from experience (4 cycles worth). The increased load does cause the microtrauma for hypertrophy. It is also recommended that a higher rep set (8-12) be done after the 5 rep set(s) for metabolic stimulation. I know from experience that...

Thor: Why not alternate the big compounds? I alternate the chins with bench and my rows with chins. For example, on Monday I would do squats, bench, row, shrug, press. Tuesday I would deadlift, dip, chin, shrug and press.

Finished cycle #4 this week, actually had to cut it a little short. Gained about 7 pounds; a little disappointing because I went with a 2x a day MWF. Went from 207 to 214. Next cycle I'm going to do it as Bryan suggested, i.e., no olympic lifting on the off days. :confused: I think the added...

Smiddy, If you can't do squats, then do deadlifts instead.

I think the best exercise, by far, for the traps is the deadlift.  Shrugs and powercleans are good also, though the load of course is less than the deadlift.

I think the best exercise, by far, for the traps is the deadlift.  Shrugs and powercleans are good also, though the load of course is less than the deadlift.

That's a good question semajes. I alternate dips with flat bench, and my bent rows with chins. I do dips with 115x5, with body weight that's 330 pounds, but my bench is an embarrassing 255x5, that's a difference of 75 lbs. Anyone have an opinion on whether the bench, with such a big difference...

Yeah, you're right. For that reason I'm glad I'm not 6'5. :) I'm sure that 15 inch arms on a guy 5 inches shorter than me would look huge.

I've been doing twice a day MWF. However, I didn't do it like Bryan suggested though. I took my usual workout and broke it roughly in half and did it AM/PM. I did a drop set with each exercise in the 5's. Starting neg's tomorrow and I've already gained 8 pounds for the cycle. I think the higher...

Why would you do deadlifts and stiff-legged deadlifts together? Sounds brutal for the back.

I do drop sets with negatives.  I love the negatives, though I can't do them with every exercise.  I really load up for chins and dips though.  My 5RM for dips is 110 and I'll probably hit 190 with negs.  I tend to get growth comparable to the 10's there, about 4-5 pounds in 2 weeks. Negative...

Phoenix, Arizona. Originally from Long Island.

My arms are 15.5 cold and hanging. I didn't realize 15 inch arms were considered small. :confused:

I do them standing, though I keep very strict. One reason is I train alone and when it comes to negatives I have to power jerk the BB to lockout so I can lower it.

I agree. I think the deadlift is king for overall strength and size. I credit a big deadlift with helping smaller lifts such as chins and bent rows.

I would agree it is partly due to the conditioning of the muscle. If you want to get DOMS for your back, then do a few sets of power cleans or hang snatches.

I'm no expert, though your routine is similar to what I did, though I did squats, dips, chins, bench, rows, presses and curls. I gained 15 pounds in the first cycle. I threw in deadlifts the second cycle and gained another 12.

GIB: Don't use 10 lbs increments, only use 5. If you use 10, then do it twice i.e. 95, 95, 105, 105, 115, 115 for the six workouts.

Deadlift: 360x5, 330x10 Bench: 250x5, 220x10 Dip: 110x5, 70x10 bent row: 235x5, 205x10 Chin: 65x5, 40x10