Personally, I did sets of face pulls between the high frequency bench sets only. I find that face pulls really help the shoulders hold up through the frequent benching. I definitely did not do the amount of assistance work called for in the HP Mass program. I’m actually utilizing the HP Mass program now and it’s a totally different program so I wouldn’t assume you need the same level of assistance work. The Indigo programs can stand on their own as written.
One last thought if you are worried about workout balance, I threw in a 6th day and used the back thickness specialization program. It’s a great way to balance all the pressing you do throughout the week. It’s also a quick workout, 40 mins and you’re done.
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nice one man, yeah once i adapt to the frequency, maybe ill throw in another day, but for the time being cant handle it justttttt yet lol
im getting into this now, upped my rest periods a wee bit and the sets are feeling good!!
question is, when starting 2nd phase do you re test your max for that or continue with the weight being used?
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Can i exchange the Lat/Bicep routine for the shoulder specialization session… I have under developed shoulders, and cant make the gym on a 6th day ?? @Caino @robstein @Christian_Thibaudeau
No, it will give the lats too little work. And sometimes underdeveloped shoulders are due to training them too much, NOT undertraining them. Remember that everytime you pressing the delts are heavily involved
what if during the rest periods of the HFS work or the structural work i can throw in sets of 8-12 reps of lat raises? one variation per excercise ?
NO! There is already tons of volume in the overall program. The body has a limited capacity to adapt. Simply adding work might make the program a lot less effective, especially for the natural trainee.
And did you miss the part where I said that a lot of times people have problems growing the delts because they are doing TOO MUCH for their delts considering that they are receiving a lot of stimulus from all the pressing being done.
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Go to the Indigo preparing logs and you can see everybody movement.
Thanks
is there anything i can sap the leg press out for
@Christian_Thibaudeau I am currently on week 4 strength phase 2… however, I am unable to make at least 4 training days this week. Should I redo this training week next week, then move on to phase 3 the upper week ??..
redo the week
can the specialization workouts be used as their own split separate from the indigo project routine?
sure