I am going to start a new program. Its different than I’ve ever done before. What I plan on doing is putting two heavy strength days at the beginning of the week, followed by three days later in the week that are a little higher in volume.
My plan is to go:
Day One, Upper Body heavy 2-4 reps over 1 exercise for each movement pattern
Day Two, Lower Body heavy 2-4 reps over 1 exercise for hip dom, one for quad dom, and 1 unilateral exercise
Day Three, Off
Day Four, Chest and Back, 4-10 reps over 3 exercises each
Day Five, Legs, 4-10 reps over 2 exercises each plus 1 unilateral
Day Six, Arms and Shoulders(although no presses)
Day Seven, Off.
If anyone has done this or has any advice please let me know. My body responds well to heavier lifting which is why I have chosen the lower rep ranges.
is your program 1 set per exercise or mulitple sets; sort unlcear on if you are doing muliple sets for each exercise.
Might be helpful to list your exercises and number of sets as am unsure of what your program entails… also wonder why no presses on your shoulder day as shoulder press is a core exercise…
On the strength days it will be somewhere between 4-7 sets per exercise. All compound movements.
On the Volume days it will be around 5 for the first exercise and then decreasing to about 2 or 3 sets for the third exercise. On these days I figured one compound movement at the beginning and then then maybe an isolation at the end. I will probably try some extended sets on these days as well.
I am also thinking of adding a day of rest between days one and two.
theres an article written on this which was done not too long ago called “Blending Size & Strength V2” so maybe check that out broseph.
i actually did it for a while…it was alright nothing special…may have made some slight gains but nothing too noticeable. i did the program for about a month.
theres an article written on this which was done not too long ago called “Blending Size & Strength V2” so maybe check that out broseph.
i actually did it for a while…it was alright nothing special…may have made some slight gains but nothing too noticeable. i did the program for about a month.