Currently I have doing what I call a “mini” layne norton hypertrophy. I’ll do a heavy day monday for squats and bench (been doing 3x3 for about 6 weeks), take tuesday off, do back/bicep wednesday, a light squat/bench day thursday, and shoulders/triceps on fridays. I have decided to take the rest of this week off because my body is pretty sore, so I am looking to start something up this coming Monday.
My best lifts are currently a 465 squat, a 292 bench, and a 535 deadlift. My goal is to just get stronger and let the mass come along. Anyone have any suggestions for a routine or maybe even just stick with what I’m doing? Thanks guys, appreciate it!
In all honesty buddy, there is a thread dedicated to almost every program availeable right here on this site. I know I am a big fan of the Westside Method, I fucking love it. Go through the threads and see what you like.
have you ever tried pmt training for squat and deadlift? i have done it for both and added 10kg to my squat and 15kg to my deadlift in 8 weeks
ive actually looked a bit into westside. however, i have always trained by doing squats/bench twice a week on the same day, a day for back/biceps and a day for shoulders/triceps while westside emphasizes all upper body accessory work on bench days. could you convince me why west side would be better? lol
Just because you’ve always done it one way doesn’t mean it’s the best way.
That being said, on Westside, you squat and deadlift twice a week, bench twice a week. Both days have accessory lifting, and extra workouts are setup to work weakness’.
I’m sort of confused about the sets/reps for max effort squats. Do you just work up to 1 set of 3-5? Or is it like 3 sets of 3-5?
[quote]bosoxschillfan38 wrote:
ive actually looked a bit into westside. however, i have always trained by doing squats/bench twice a week on the same day, a day for back/biceps and a day for shoulders/triceps while westside emphasizes all upper body accessory work on bench days. could you convince me why west side would be better? lol[/quote]
The system has produced a lot of great lifters. Further, just because you’ve done something a particular way a long time doesn’t mean you’re right, especially considering you’re not an elite level lifter. Explore what else is out there.
Lastly, if you’re confused about westside - which most people are, go read the two threads that discuss it.