Full Body Routine

[NerveToxin]

Ok so i have run thru the standard 5x5 system for awhile now and have made some great gains in strength and all over size but ive reached the point that growth is comming slowly and i most of my gains are mostly neural at this point in terms of increasing strength.

What do u think of this routine ? Is this a productive and intelligent change ? My goal is to induce more growth via more variation and higher reps (more load).
Any advice would be much appreciated.

Monday:
Front Squat 4x8 (for variation from back squats)
Incline Bench 4x8
Reverse (supinated?) close grip Bent over rows 4x8
Triceps (CGBP,Skullcrusher,Dips etc etc)

Wednesday:
BTNP, Military Press, DB Press (alternated thru cycle) 4x8
Lateral Raises
Biceps
DEADLIFTS 4x5
High pulls/PowerShrug

Friday:
ATG Squats 4x8
Regular Bench 4x8
Pendley (?) Rows 4x8
Forearms and gripwork

Obviously this is done with some periodization in mind with a loading and deloading.
Is this a good transition/change from the good ole 5x5 ? Full body workouts have always been far more productive and result producing for me than splits.

Also on a side note, would it be ok for me to add upright rows or heavy push presses/clean and press to the Wednesday workout or that just way too much shoulder work ?

Lastly is it ok to consume copious amounts of milk ?? I read all these bad things about; insulin spike, unstable blood suger levels, makes u look soft, makes u fat etc etc ? And most of the ppl i know are allergic to it in some way. BUT i get nothing but good things from it so im confused hmmm.

[NerveToxin]

lol could someone please move this to the routine forum

[MANimal]

Originally Posted by NerveToxin

Ok so i have run thru the standard 5x5 system for awhile now and have made some great gains in strength and all over size but ive reached the point that growth is comming slowly and i most of my gains are mostly neural at this point in terms of increasing strength.

What do u think of this routine ? Is this a productive and intelligent change ? My goal is to induce more growth via more variation and higher reps (more load).
Any advice would be much appreciated.

Monday:
Front Squat 4x8 (for variation from back squats)
Incline Bench 4x8
Reverse (supinated?) close grip Bent over rows 4x8
Triceps (CGBP,Skullcrusher,Dips etc etc)

Wednesday:
BTNP, Military Press, DB Press (alternated thru cycle) 4x8
Lateral Raises
Biceps
DEADLIFTS 4x5
High pulls/PowerShrug

Friday:
ATG Squats 4x8
Regular Bench 4x8
Pendley (?) Rows 4x8
Forearms and gripwork

Obviously this is done with some periodization in mind with a loading and deloading.
Is this a good transition/change from the good ole 5x5 ? Full body workouts have always been far more productive and result producing for me than splits.

Also on a side note, would it be ok for me to add upright rows or heavy push presses/clean and press to the Wednesday workout or that just way too much shoulder work ?

Lastly is it ok to consume copious amounts of milk ?? I read all these bad things about; insulin spike, unstable blood suger levels, makes u look soft, makes u fat etc etc ? And most of the ppl i know are allergic to it in some way. BUT i get nothing but good things from it so im confused hmmm.

I don't know about you, but that routine would destroy me. Here's why:

-You're doing incline presses monday, military presses saturday, and flat bench friday. That's alot of wear and tear on the shoulders...

-You're deadlifting on wednesday and then squatting on friday. No way I can squat 2 days after deads

Now of course everyone is different, so you might be fine but I've been lifting 10 years and my joints and lower back couldn't take that.

As far as milk goes, I can't drink it, but I know a guy who is huge and strong and completely natural and he gets most of his protein from whole milk. He's not ripped or anything but he's not a fat-ass. Maybe you're one of the lucky ones. By the way, how old are you?

[discuslifter]

You can try it and see what happens. I've had good results doing far more work (deadlifting and squatting in the same workout 3 times a week), so perhaps it might be enough stimulus to help you grow. Then again, it might be too much. See if you can increase strength, see how your bodyfat is, measure yourself, see if weight is going up, and look in the mirror.

If you want to chug milk do it right after a workout. I believe that huge meals after big workouts are a great anabolic, especially if you can take a nap right after that meal. In fact I'm about to do just that. Just ate around a pound of meat and finishing off 3 dry cups of brown rice, some apples, and then some blueberries.

[iron addict]

It could work deepening on your experience level, and intensity, and most importantly, your CNS recovery. I can only squat/deadlift hard 1 x a week, but can get by with a second session of lowered intensity. A LOT of lifters IME are the same. Try to squat/deadlift maximally 2-3 x a week maximally and they/I are in deep shit.

IA

[discuslifter]

Good point, I didn't mention that the frequent deadlifting and squatting was NOT very heavy, i.e. never less than 6 or 7 reps. Once I start getting down into the 1-3 range it's once a week or so for deadlifts. Going low reps/heavy and frequent absolutely kills me...I can feel it with my CNS and adrenals. However when it's muscular (i.e. higher reps) I have a much better ability to recover.

[NerveToxin]

Thanks guys for all ur replies, very helpful. Btw im 25

I should have mentioned that only one squat session would be reserved for setting new records and the other is just static. Regardless, the volume does seem to be a bit too high espically for the big lifts being in succesion.

I just wanted to move on from the 5x5 into something suitable but it seems i should maybe just stick with it as most other routines dont seem to stimulate as much ? It would be nice to work detail now thou, medial quad and delt, bi and upper chest, calfs etc.. all the stuff that didnt get worked directly from 5x5