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Hello,as the topic says my question is which training protocol would you suggest for CBL?Some quick facts about me:Age: 25Size: 1,87m / 78 kgbodyfat: ~8%lift experience: 10 month, 3-4 days a weekI was doing CBL for almost the entire time, switched to CNS for the last two month to get rid of some bodyfat for the summer, since 2 weeks im back to CBL to gain some size now.Right now I am doing Shockwave 4 days a week.Monday: Chest/BiTuesday: LegsWednesday: RestThursday: Shoulders/ArmsFriday: BackSa/Sun: RestI like doing Shockwave very much but right now I want to gain as much as I can and I heard SW is more CNS then CBL orientated and also not the optimal protocol for maximum gains.So here is my questions, should I stick to SW (I am using the app in the gym and following it almost 100% regarding rest times and exercises) or should I switch to something else to get more results?I always go for the X level in shockwave and trying to do the ELECT movements as good as possible.BR
You say your goal is to gain. What do you mean exactly: size, strength, or some combo of both?
Hi,basically size, of course strengh also but I think I will get stronger as a "side effect" anyway so primary size.I have read in some other threads that Kiefer suggested somewhere to add more volume to SW, how would this look like? BR
Out of curiosity, what is the app called? Is it on Android?
Not yet. In one of the podcasts Kiefer said it will be by the end of the year.
You will find it in the istore as the Gain fitness app. Once you purchased the app, you have to purchase the SW within the app… 😉
The Shockwave app?
Yes. I have it on my Ipod and I don't really care for the workout. Just not my style of weight lifting.
I'm looking for new workout regimen to compliment CBL. Any suggestions?
5/3/1. Buy the book or ebook and you can find 5/3/1 workout calculators online. It works really well.
And 5/3/1 works well for building LEAN mass? Strength isn't really my primary concern.
If you are fairly new to working out I would buy the Arnold Schwarzeneger bodybuilding encylopidia. It has pictures and detail explaination to tons of exercises. You can use 5/3/1 with a bodybuilding type of accessory work. Getting stronger will lead to more overall mass. Its good to try different programs because you figure out what you like and what you don't and you'll beable to tell by looking at a program if it ideal for you.
I'm not new to working out, have been doing it for years, so I'm no stranger to the process, just never really had my diet in check until recently (thanks to CBL), so my gains have always been minimal.
I'm not new to working out, have been doing it for years, so I'm no stranger to the process, just never really had my diet in check until recently (thanks to CBL), so my gains have always been minimal.
I highly suggest you switching over to a heavy lifting type of program then. As I said 5/3/1 is as simple as it comes numbers wise. You can play with the accesory work or use one of the templates that they have set up.
The 5/3/1 program with the mass gaining accessory work would be great if your looking for strength and size. The set up of the program is easy and it has many templates based on how many days per week you want to lift. To get great results with it will I suggest running it for at least 16 weeks. That would be 4 cycles through the program. It's well worth the money. If your looking for something more advanced let me know.
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