I have been doing some 5 X 5 work the last couple weeks using 70 s rest periods. Was wondering if CW’s TBT might be a better alternative since he pretty much builds in some periodization into the program.
I am trying to bring up all my lifts and get a real solid strength base while adding some muscle mass.
Current workout looks like this:
Monday:
Back Squats
Pull-ups
Close Grip Bench
Chest supported rows
Alternating DB should presses
Calf raises
Wednesday:
Incline Bench
Hang Cleans
Standing military press
Front Squats
Seated rows
Barbell reverse curls
Friday:
Deadlifts
Chins
Flat Bench
DB snatches
EZ bar curls
Lying Tri extensions
Thats one thing I forgot to mention. The antagonistic training would be extremely difficult to pull off since I can only work out in the evenings and the gym is way to crowded to be able to use more than one apparatus at a time.
The antagonist training certainly adds to the program, but I agree it can be difficult to pull off in many commercial gyms.
You still get the periodization (valuable), progressive loading and rotation of exercises (based on your choices). Also, I believe the lifting to “one rep short of failure” regardless of the set/rep scheme in this program has high utility (3x18 squats around week seven were killers!)
TBT is one of the best out-of-the-box programs I’ve encountered.
You can pull of the antagonist training NO PROB just always use DB.s or a mobile BB for all other excercises. Like bench DB rows. Chins DB overhead press. etc.