In terms of training, I am in week 6 of Time Efficient Hypertrophy and plan to continue through week 8. At that time, I will switch the “Hypertrophy Boosters.” I plan to use a 3 day a week full body workout using 5 core exercises (dumbbell presses, pull ups, squats, deadlifts, and leg press) for 2X8, 3X6, 4X4, and do the hypertrophy boosters 2X a week focusing on biceps, calves, and traps. I will do this for 4 weeks while staying on the cutting diet that I am currently on. If I stall out, I will incorporate 2 days of sprinting to spur change.
After these next 6 weeks, I plan to start a clean bulk… Any ideas or suggestions as to what program I should utilize? I plan to continue eating accoring to Berardi and add 250 calories a day each week until I start gaining weight or measurements. Any feedback overall?
Any suggestions on what order to perform the 5 core exercises… Squat, pull up, dumbell presses, deadlifts, leg press…
I was thinking:
- Squat
- Pull up
- Leg Press
- Dumbbell presses
- Deadlifts
even varying the rep ranges there is almost no way you would be able to tolerate doing those 5 huge movements 3x a week. especially the squats and deads. id make it more simple Example - Monday - Deadlift, Bench Press, Barbell Row Wednesday - Leg Press, Military Press, Pull ups Friday - Squat, Dumbell Bench, some kinda row and add like 1 assistance exersize for each day if you want with higher reps 10-15
i dont think there is a need to do all 5 exersizes you picked 3 times a week. your back would definitly fitigue from the squats and deadlifts. this is just my 2 cents.
I like your recommendations…
I will follow that program you set forth using 3x6 reps/sets three days and do 2 hypertrophy booster workout a week for biceps/calves/traps…
This way I won’t even do the assistance exercise, I think I will be getting worked pretty good already from this routine…
Also, I am trying to figure out the best way to do pull ups (for widening the lats)…
I was thinking do overhand grips, super slow reps with absolute full ROM…
Maybe only getting 2 reps to start and working my way up…
Update 5/28:
Weight: 196 lbs
Chest: 106 cm
Waist: 84.5 cm
Arms: R+L 38 cm
I upped the calories a bit this week… I think I was losing weight too quickly and have been feeling really run down…
Update 6/3/06:
Weight: 197.5 lbs
Chest: 107 cm
Waist: 84.5 cm
Arms: R&L 38 cm
I added a wholegrain bagel to my workout days and a some extra cashews to my non-workout days, so that plus the cheat meal I had last night explain the weight gain…
Pics coming soon…
Update 6/11/06:
Weight: 193.5 lbs
Chest: 107 cm
Waist: 84 cm
Arms: R+L 38 cm
Update 6/18/06: (change from 4/6/06)
Weight: 194 lbs (-12.5 lbs)
Waist: 83.5 cm (-10.5 cm)
Chest: 107 cm (+0.5 cm)
Arms: R+L 38 cm (-0.5 cm)
Update: 6/25/06:
Weight: 192.5 lbs
Waist: 83 cm
Chest: 107 cm
Arms: R+L 38 cm
Thanks for the feedback…
Funny you would say that about milk, I have cut some of the milk from my diet…
I just do 8 oz pre wo and 8 oz post wo…
In terms of cardio, I do none… I hate it…
I was thinking of incorporating some sprints into the mix…
???
Update 7/2/06
Weight: 192 lbs
Waist: 83.5 cm
Chest: 107.5 cm
Arms: R+L 38 cm
I have added sprinting into my workout…
I sprint 100 yards, walk 100 yards, etc…
Also, starting this week I will be changing my timing of updates to every wednesday…
