Hi folks,
To keep it short-i did conjugated programms,but in my eyes its quite difficult to vary from cycle to cycle,cause there exists already a wide variety (reps,volume etc)within a conjugated cycle.
So I tried to switch to acc/intens.phases but with whole body approaches-they work best for me:
Goal is mass and strength:
acc:
6-12 reps 36-50 rep/sets each bodypart 3x the week (Waterbury bible’)
1-2 min rest
(70-80%of 1 rpm)
intens:
3-5 reps volume 9-25 rep/sets only compounds 3x the week.
3-5 min rest
(85-95% of 1rpm)
i try to stick to 3-4 weeks for each phase followed by a deload.
i am on my first rotation.
i did a acc.phase now the intens.phase is nearly over and i am curious on the acc.phase.
More over, I stick to military press,chins and bench all cylces-cause i want to have a benchmark to controll my progress.
on the intens.phase i only do these exercises.On acc.I do them only one day(reps of 6) and on the 2 other days i mix the exercises up and the reps.
this is how i want to try it.
The more I thought of specializing a bit.
i thought of stayin during the acc.phase to the mentioned Waterbury format-but to pick up a group to improve,and make another exercises in the end for it.
EG:
PS: please don?t bother me with legs,
I did them a long time and I have a hip fractur that i can barely walk-so my training is upper body based)
acc.phase-spec.on arms:
MO: 7x5-10x5 1min rest per each exercise:
benching
row cable
milit.press
chin up
dumbbell curls
dips tight
spec:
hammer curl cable
triceps pulldowns
WED: 3x12-4x12 2 min rest
shoulder press
chins tight
dumbbell press decline
row dumbbell
close grip bench
dumbell curls on bench
spec’:
curl machine
dumbell extensions
FRid:
4x8-4x10 1.30 rest
lat pulldown to chest bright
upright row
incline barbell press
row wide on cable
spec:
barbel sz curl
decline close grip bench
It seems a lot for arms-but please remember the set rep bible is for ALL groups-shoulders,chest,back and arms.
I used to train the arms 3 times a week-like the other groups-so for spec.I have to incorporate some more work-cause i am already used to it.
You will also notice,that i have two back exercises in the plan-this will be new(for me-the next cycle) cause i sticked to one exercise for back.
But if you think of the antagonistic stuff-it applies logical if you push vertical you should also incorporate a verticall PULL-the same for the horizontal movement.Thats why I thought of this way.
Sure for specialization there are other possibilites like the hypertrophy boosters from chad or a higher frequency-but i want to try this approach cause my work capacity is quite high i think and i like the idea.
if you take a look at the spec.article on triceps by chad-he does it the same way-he also includes two exercises for the triz with the mentioned format on the same day in the same session(triz ext. 5x10 and nosebreaker 5x10 fex)-so my idea is not out of this world!
please any comments are welcome=)
science