pull/push/legs mass/power

[luka5]

what do you think about my routine

reps are fairly low because i simply cannot progress with higher reps. and also heavier weights = more overload for muscles. i dont care about a pump. i want to BULK and gain good looking, strong physique, but im all natty. i've been workoing out for 2 years already and currently weight 75kg (165 lbs) (started at 65), and 174cm (5 7) height. my diet 220g protein (animal), 420g carbs, 90g fats. i dont have non gym activities. i change a workout because i plateu badly for couple of months. virtually no gains in size/strength. my current wieght are: deadlift 160kgx3, fornt squat 90kgx5, bench 90kgx5, overhead press 50kg x 5, 15 unassisted wide grip deadhang pullups


MONDAY-pull day
Deadlifts 3 x 5
Rows 3 x 5
Pullups 3 x 5
Chinups 3 x 8
Curls 3 x 8

WEDNESDAY-push day
Flat barbell bench press 3 x 5
Standing overhead press 3 x 5
Chest dips 3 x 5
Close-grip bench 3 x 8
Lateral raises 3 x 10

FRIDAY- Legs
Front squats 3 x 5
Romanian deadlifts 3 x 5
Bulgarian db split squat 3 x 8
Leg curls 3 x 8
*core - Hanging leg raises 3 x 10

1-3 min rest between sets

what do you think?


THANK YOU and sorry I dont know german well ; (

[Extensa]

to low reps.

and also heavy weights+high reps = more overload for muscles....

[hampelmann1337]

The exercise selection doesn't look bad.

The reps are a controversial topic. Some people say 5-8 are the best range for mass, but the majority still maintains 8-12

Altogether it's mostly personal experience and bro science with little quality research. My recommendation would be to just try out different ranges.

http://www.bodyrecomposition.com/mus...al-growth.html
http://www.t-nation.com/strength-training-topics/1419

On another note:

This is a German board and I don't know how many of the really experienced members are well versed in English.
You would probably get much more decent responses on the T-Nation board.