Training question/help

[thsfootball]

When i get out of bootcamp, i plan to start lifting again, except this time more of a BB approach instead of PL.

Here is where im lost. I was a decent teen powerlifter, yet i have very slow muscle gain. I stuck to the basics, tons and tons of sumo and conv deads, stiff leg deads, rows, shrugs, heavy benching, CG benching, etc. I grew thick, but it was more of a husky look instead of muscular if you get what im saying. I went from 140 lbs freshman year to 230 my jr year, but i didnt look like someone who lifted weights.


So im looking for a routine to start fresh with. I know the importance of keeping tension on the muscle which is a big change from a powerlifting point of view. So should i start with something like the beginner program on Ski's main page? what kind of split should i look into? My main goal is to put on muscle, and ill make my best effort to keep my diet in check.

sorry it is a little long and unclear, please let me know any details that would help. Thank you for reading

[Tim Wescott]

With your lifting experience,I would go with a higher volume, more bodybuilding orientated type of approach.

Diet will make you look more like you are a bodybuilder.

Example:
M.-Quads & Calves -12-15 sets each
T.-Chest-12 sets
W.-Back & Traps- 12-15 sets for back-5-8 sets for traps
Th.-Shoulders & Hams-12 sets for delts-8-10 sets for hams
F.-Arms-8-10 for bis-10-12 for tris
Sat.-Rest
Sun.-Rest

[thsfootball]

thanks a lot ski, that looks great. I have trouble hitting my biceps with anything but BB curls. I dont feel much of anything with preacher curls, db curls, etc. Do you have any special excercise you do for bis? Tris are easy, ive got tons of favs for them.

And also for chest, how many of those sets should be compound/benching? And one more question, what about rep range? Should i take the last few sets to failure? Thanks a lot ski, very helpful

[Intensity]

Cory,

Tim is right… at first, it is what you eat that will determine if you look like a bodybuilder or not! Make sure you keep eating enough protein, but control your carbs and fat intake… you'll find some great infos about it in this forum!

As far as training goes, I also agree that volume needs to be increase! I would also focus a bit more on the famous mind-muscles connection instead of priorizing the amount you can lift! Slow reps, less rest between sets and isolation exercises can help you achieve it!

And if you want my opinion on training to failure… here are the sets I would recommand you to take to failure: 1st set, 2nd set, 3rd set, 4th set, 5th set, 6 set…….. Until last set! Intensity is one a the key!

Mo

[thsfootball]

mo- I try to be on with the diet, but i cant stand eating such bland foods! Now that im done with highschool i should have more time to cook meals and eat.

Haha, thanks for the intensity advice. Its going to be a huge change from never going to failure to failure on every set! Also its going to be hard dropping the weights (and my ego ) Thanks a lot!ill keep a journal when i return from bootcamp and am stationed