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[HOUSTON TEXAN]

I'm still trying to build mass but I need to boost testosterone so I'm thinking about changing my 3-4 sets of 9-12 reps to 6 sets of 5 reps.

Here are my lifts.

Monday:

Deads
BB Bench
DB rows
Lockouts
Chins

Wednesday:

Squats
Dips
Pull Ups
Military Press
Inverted Row

Friday:

Back Squat
Incline Bench
T-Bar Rows
Tigerbend Pushups
Curls

I would really like some tips on reps sets and stuff because I still have not gotten it down yet.

Thinking 6x5 but I'm not sure yet.

[Christopheel]

4x6 5x5 10x3 are all high intensity work (strength gains and anabolic hormones promoting)

Example based on your program

Deads 10x3
BB Bench 5x5
DB rows 4x6
Lockouts 4x6
Chins 3x8-12

Just vary when you hit a plateau ...


Squats 10x3
Dips 5x5
Pull Ups 4x6
Military Press 3x8-12
Inverted Row 3x8-12

Back Squat 10x3
Incline Bench 4x6
T-Bar Rows 5x5
Tigerbend Pushups 3x8-12
Curls NONE lol, 4x6 if you really wanna curl ...

[swanso5]

search "5 ways to boost testosterone" by chad waterbury

[HOUSTON TEXAN]

Yeah I read that already and I did my lifts in the sets/reps chris said and I feel pretty pumped/manly.

[swanso5]

not to be an asshole but let's look at the balance of chris's program which is solid but can be better...i took each program listed as a 3 day a week program:

internal rotation reps for the week - 250

external rotation reps for the week - 95

this is not good for the shoulder joint

there is only 60 posteriour chain reps for the week which could be higher too maybe...even though we want full body type workouts we still need to be balanced with our sets, reps, load etc....maybe not all the big exercise will get in there (i don't do a lot of shoulder pressing) but you don't want to exclude one to get a shitty iso, light wt exercise in there

there is also a lot of heavy work in there which might just beat you up over a period of time so you need to alter your intensity and volume which is why CW's program is good