My workout is basically on Thurs: Dead lifts and assistance, Sat: Squats and assistance, Tuesday: Bench/shoulders and assistance. I usually switch between the 5/5 routine or the 8/3, training is intense/HEAVY always, but I really want to add another 1 or 2 days of working out since I feel I’m recovering very fast than before, and I have a’lot of free time so maybe 4 day’s of working out or 5 instead of 3,
just can’t think of the right day or the right extra workout to add on the routine, some suggested that I do one day of light weights and explosive method reps, but still would like to hear more opinions. Any suggestions on what I can add up and on which day’s that would be suitable to my routine, that would be great guys.
There are lots of good 4 day routines. The standard westside template is 4 days, Eric Cressey’s maximum strength template is quite good (2 upper, 2 lower and the weeks cycle between heavy to deload over a 4 week period) and 531 can be done 4 days a week.
Just be sure to pick a program that is suited for 4 days a week rather then just tacking a random day on to a 3 day a week program.
EDIT: If you want to fill up your time with something, read/write a book, take a class, learn an instrument, get a job, volunteer, etc. Train to get stronger, not to kill time.
I used to train on a 10-day cycle, and 3 days a week. It was just too much time off for me, I didn’t need to take that much time off because I recovered fast enough.
I have to cycle between 2 and 4 day a week training just to help me recover… but I get stronger even on 2 days a week… just monitor your progress and if you are starting to feel beat up just back off…