I'm going to switch up my program in acouple days. My goal is to put on some good quality lean mass over the next 10 weeks. I'm currently at 155 and 8%. I'm following a nutrition plan from jeremiah which is working great (147 to 155 in 5 weeks, no change in bf) I just need something different to stoke my body and trick it. I was thinking of a 5+5 plan but am interested in any input you all can offer. Thanks alot guys and girls, enjoy the long weekend (for some of us)

Justin,

So many come to mind, and it depends on the training variables you want to employ. I'll give you one off the top of my head, I got this one from Don Ross who was one of the best in the world at comming up with high shock workouts. Its called step bombs and works like this. You split your body any way you want with one workout per week. You can go 3-4 or 5 days per week, but keep in mind the 3 day per week will be longer workouts due to having to cover more muscle groups. You pick 3-5 exercises per body part and machine and dumbells work better (I'll explane why in a moment) also pick mass type movements (ie. d/b press and hammer inclines over cable cross overs and peck deck) Now you warm up with some bike for 5-10 min and light work for the muscle to be trained. After you are really warmed up go to your first exercise and take a training load that is approximetly 90% of 1 rep max. Go for 5 good reps and rack the weight. Rest 8-10 sec. (no more then 10 but at least 8- this will allow lactic acid to clear, but the muscle will be fatigued) now pick a weight around 5-10# lighter and kick out another 5 reps. You repeat this process for 5 steps. This allows 5 rep sets for a total of 25 reps. You work a max threshold (5 reps) but for 25 total reps. Now the last few sets may only be 3-4 reps and if you have a partner force out the last two, if not end the set- do not get sloppy! Rest 60-90 sec. and go to the next exercise in the ame format. This system allows max weights, low reps, volume average of 100 reps per bodypart and a wicked pump. You will be trashed the next day and the metobolic effect is awsome. You will also overtrain quickly so 2-3 weeks is about max, but its a great shock.

Sully

Wow, this sounds really interesting. To get more specificon my goals, I'd like to strengthen my core and add thickness to the abdominals and improve width in my shoulders and upper back, also add size to my quads. For this type of training would a 2 on 1 off schedule be effective. Pairing big muscle groups with small ones (ex. delts and biceps). Also after you do the first 5 rep set and rest for 8-10 seconds and then do a set of 5 reps with a weight 5-10lbs less do you wait 60-90 seconds before going again with the same weights you used for the first set or do you only rest agian for 8-10 seconds and pick up the weight you orinally started with or do you go 5-10lbs lighter again?

Justin,

Keep drop'n for 5 sets of drops, wait the 60 sec. and go to exercise #2. A drop progression my look like this;

Incline D/b press
110X5
} 10 sec. pause
100X5
} 10 sec. pause
90X5
} 10 sec. pause
80X5
} 10 sec. pause
70X5

get sick in the bathroom and move on to hammer inclines. This is a good workout for overall shock and then move into a specific workout that prioitizes your weak areas.

Sully

I'm going to give it a try tomorrow. Back day! my favorite I was thinking dead-lifts(not in that system though) and then following your format for bent-rows (5sets), Lat Pull downs (5sets) and then to finish I was going to superset using your system cable rows and close grip cable rows (6sets). Thanks by the way, it seems like it's going to be intense.

I have done a similar workout to sulcops for arms and it worked very well. My strength coach taught it to me during the football offseason in college. It made my biceps grow like weeds. I found it to work well with dumbells..

lifter

thanks mecca i appreciate the input