looks for good ideas for a 5 day split. been on the same routine for about 4 months and i usually dont like staying on one for more than 10-12 weeks. i keep looking online and 90% of them are just clones of what i've already been doing. just want to try something thats really gonna change things up.
Current workout https://www.pdf-archive.com/2017/07/21/builtstrong-3/

This post was edited by ExiledWhipz on Jul 20 2017 08:48pm

There is only so many exercises you can do, but what really makes a difference on a program is your intensity, load , volume and frequency. Maybe change up the total amount of reps, change up the time under tension , etc.

what do you train for. what is the reason behind your training? give us that information and it would help in recommending a training method to use.

I am training for strength currently. been lifting for just over a year.

This post was edited by ExiledWhipz on Jul 22 2017 03:01pm

5 day seems like a waste if you are going for strength. why not have one day for each big compound lift. alot of strength programs now are running submax weights (70 to 85% of max) and really put an emphasis on form but while working in that range you also build the component of strength. I have swedes 5th set PDF which has sample workouts in it at the end if you would like examples PM me. keep in mind 5th set is made for Powerlifting and has an emPhasis on those lifts.

10-12 weeks is far too long for running a program if you're looking to maximize muscle confusion.

I would stick to the 6-8 weeks range.

Imo muscle confusion breaks the cardinal rule of specificity in strength training and unless you have an immediate comp 16 week a is pretty standard

Specificity is only important if you compete

Most people don't care about strength, and even less care about competition specific strength to compete

I know I'm just going with it because he said I'm training for strength which I think everyone ignored.

except for the part where i explained about using submaximal weights to increase strength like a majority of powerlifters (who ideally train for strength? no?) but hey i guess thats not addressing a strength gaining goal is it? lmao. submaximal weights combined with Prilepins chart for proper rep schemes is just about as simple as it gets in terms of building strength. then i would say dont be an idiot in regards to your diet.

This post was edited by youngemerican009 on Jul 27 2017 05:44am