I’ve finished up a program of GVT which went well. Looking at what I may do in the next routine. I’m considering two possible routes; first is a 4-8-12-16 routine that looked interesting. Starting off with a compound movement (for example a BB bench) that is heavy for 4 reps. Then another compound (for example a DB bench) for 8 reps. Then perhaps an isolation movement for 12 (example would be a DB fly) and lastly 16 reps for another isolation (example of cable crossover). 3-4 sets. Each set is done with a minimal rest of say 60 seconds.
Or something like a straight ‘high/low’ routine. As an example, DB bench heavy for 6 reps then cut the weight for 12 reps. 4-5 sets with minimal recovery and then some additional work such as dips, flys etc. Do this for perhaps a month then go with a 5/15 for a month and then a 4/20.
Goal is to do a comp (natty) later this year. But also need to keep my strength up for work. The musculature is looking good, size is looking good and I’m not yet to the cutting part. But I’m not ‘bulking’ either and the diet is pretty clean.
Those are a good routine for general fitness and endurance. They make a great warm up as well pre-workout. But not as focused as I would need for my specific goal(s). Thank you though, good suggestion.
I’m leaning towards the 4/8/12/16 for upper and a 5/10/20 for legs. At least for the main exercises, not the secondary.
Quit thinking my FRIEND, show up to the gym and a good workout is sure to ensue. But for warmup, the best is to stare people down to reaffirm dominance, we at T-Nation are true MEN after all.