hi folks,
The law of variation is one of the most important one in training.
So i thought about making a programm of it.
Chad like also to mix up his paramters as often as possible-I would think of following approach:
Whole body
Day A
Hypertrophy day:
36-50 reps/volume
day b
funktional hypertrophy day:
24-36 reps/volume
day c
max.effort day:
Work up for a max for 1-4 reps.
The trick is to stay in the given guidelines but doing each week sth different-a different rep scheme-set scheme,exercise,rest and load.-No week is equal:
fex
chest:
1 week
DAyA:
bench press
1 min rest
3x10-5x10
(the 2 sets are for “reserves”,cause it is too difficult to find the correct weight for doing EXACT 3x10 for the first trail-so you pick one you think you can handle between 3x10-5x10-thats in the right guideline and more easy)
Day B:
decline dumbell bench
5x5-6x5
2 min rest
day c
incline bench
work up to a 3rpm take rest as needed
Second week
day a
dips
2x15-3x15
90sec rest
day b
close grip bench
8x3-10x3
2.30 min res
day c
incline wide grip bench
work up for a 2rpm
and so on.
Has anyone ever tried such an apporach-i admit the max effort day is stolen from westside.
I don?t know if it is efficient-but through the steady switch of the paramters and exercises-but staying in a certain range-it could be possible to achieve some nice gains over a period of time-or am i wrong?
Please tell me your opinon guys!
Greetz
science