Any difference between these two routines?

[JoeShmoe]

Hello. I've been lifting for several years with only moderate results. I know my tolerance to exercise is quite low (i.e. hardgainer). After reading the Brawn books, I was thinking of doing a minimalist routine...

Workout 1 (Monday):

Squat - 2X6-10
Stiff-Legged Deadlift - 2X6-10


Workout 2 (Friday):

Dips - 2X6-10
Pulldown - 2X6-10
Shoulder Press - 2X6-10

I would workout once every 3-4 days, and maybe throw in some ab work.


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I also was considering this...

Workout 1:

Squat - 2X6-10
Stiff-Legged Deadlift - 2X6-10
Lunges - 2X6-10
Shoulder Press - 2X6-10


Workout 2:

Incline Bench - 2X6-10
Pulldown - 2X6-10
Dips - 2X6-10
T-Bar Row - 2X6-10


Let's say on the second routine, I only worked out once every 5-6 days (rather than 3-4 days). Would there be much of a difference between these two routines? Is the second example too infrequent? Thanks for any help.

[threenorns]

for my money, 6 to 10 is too many reps if you're a hardgainer. i'd keep it 4 to 6 for compound lifts (squat, dead, bench, rows, pulldowns), a bit higher for accessory work.

[legaljuicer]

I agree. I use to do 10 -12 reps but now rarely do that many..I do that many only if I am warming up with light weights


for my money, 6 to 10 is too many reps if you're a hardgainer. i'd keep it 4 to 6 for compound lifts (squat, dead, bench, rows, pulldowns), a bit higher for accessory work.

[threenorns]

oh yeah - scrap the "maybe throw in some ab work" attitude. your abs are CORE muscles - that means if your abs are weak, your bench will be weak, your squat will be weak, your deadlift will be weak, and you'll be far more prone to lower back injury.

get those abs in there properly!

[JoeShmoe]

Thanks for the quick responses. Only 4-6 reps? How many sets? I noticed most hardgainer routines recommend 2 sets per exercise, but, I would think you would have to do at least 3 work sets with that rep range.

As far as ab work, McRoberts seems to emphasize exercises that use spinal flexion rather than hip flexion. That doesn't leave many exercises, so, all I've been doing is crunches and the ab wheel.

[DEANO]

If you do even 2 - 4 reps balls out your opinion would change. You dont need to feel really tired to make gains if your work capacity is low. As far as ab work i would do HEAVY weighted situps, they were magic for me (thank you IA), i no longer have back problems or get bent over when squating heavy.

DEANO