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(Gaz81 @ Aug. 09 2007,08:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have just finished my first cycle, although i had to ditch squats and deadlifts on the 5s phase due an ankle injury. I have seen some good gains mainly on my shoulders and legs, but my pecs are very dissapointing they both seem to sag and the left is considerably more developed than the right. Any comments/suggestions for my next cycle would be much appreciated.
My Workouts :
workout 1
Squats
Bent Over Rows
Military Press
Chins
Incline Bench Press
workout 2
Deadlifts
dumbell curls
Military Press
Chins
dips
plus some ab work.
[img=http://aycu34.webshots.com/image....th.jpg]
[img=http://aycu38.webshots.com/image....rs.jpg]</div>
Gaz,
Your EDITED routine:
Option 1) A/B
Bent Over Rows/chins
Military Press/dips
Deadlifts/Squats
Option 2) Only deads&squats are A/B
Dips
military press
BB rows
chins
deads/squats
I will be frank and honest with you and trust that you understand that I'm not being disrespectful but wish to see you progress rapidly.
From your pictures it is evident that you are in the base building stages , you would best be served at this point by narrowing your focus , simplifying your routine to maximize base/mass building.
Drop inclines for now , You need to pick dips or flat to get the most bang for your CNS investment - although perhaps appropriate later - for now they are less than ideal. Dumbbell curls even more so , bb rows and chins each w/o will get you so much farther so much quicker for now. It would be better to alternate chins/rows if you prefer an A/B.
For now alternate deads and squats each w/o - later , a few cycles from now you will be dropping to 1x/wk deads-2x/wk squats as the load reaches appropriate levels.
Alternating (doing an A/B) won't ruin everything but would come in second to the option 2 I've listed as the "greasing the groove" concept ( really allowing those nueral adaptations to kick in through frequency) will bring your numbers up higher (at this stage) and bring with it the strength to cause the mass.
As for imbalances - It would be a mistake (although a common one) to address those directly right now. Your pics show a guy JUST BEGINNING to sprout some muscle - it very well may become more balanced as the growth continues , and assessments at this stage are a "bit" premature.
I've "edited" two versions of your routine above - I'll leave you with one more highly "consolidated" that would at this stage be the absolute most bang for your CNS buck:
Flat bench
military press
BB rows
Deads
If you dedicate yourself to these four EVERY w/o for a cycle or two while eating over maintainance - you could bring in or alternate squats , chins , dips, or even incline a cycle or two down the road. I know it seems too simple but this would position you strength and mass wise at the most advantageous for where you are at right now. All is IMHO as always and meant most respectfully...
