I think I found something during deload week. I have been using Wendlers 531 BBB routine for some time. The program has 3 weeks of progressive lifting followed by a deload week. Deload calls for you to limit weight to what would be used to warm up on the main exercises and in the book Wendler suggest that you use reduced weight on the accessory routines also. For the BBB template you follow your working sets of the 531 exercise with 5 sets of the same exercise.I have been doing as much weight as I could lift 8 to 12 reps during the accessories and adjusting as necessary.
Since it was deload week I decided to reduce the weight lifted drastically on the accessory lift. I used about 60% of my training max and performed 5 sets of 15 reps being very deliberate with the eccentric and explosive on the concentric portion of the lifts.
It was not deloading at all. The opposing muscles seems to have taken the brunt. My hammys are sore from my squat session and I feel like I have back pumps after bench press. I like it.
Now I am in search of a program which has a mix of heavy lifts and high reps lighter lifts.
I found 3 promising routines so far
Layne Norton PHAT
I can do this but that is a lot of different exercises
531 Alternate BBB template
This template seems to better facilitate hypertrophy by using the alternate exercise as the accessory allowing you to work each body part 2 times a week
HST
Full body workout 3 times per week. There is a lot of detail in the article. Trying to picture it with my schedule.
Please comment on these routines or suggest others.
Since it was deload week I decided to reduce the weight lifted drastically on the accessory lift. I used about 60% of my training max and performed 5 sets of 15 reps being very deliberate with the eccentric and explosive on the concentric portion of the lifts.
It was not deloading at all. The opposing muscles seems to have taken the brunt. My hammys are sore from my squat session and I feel like I have back pumps after bench press. I like it.
Now I am in search of a program which has a mix of heavy lifts and high reps lighter lifts.
I found 3 promising routines so far
Layne Norton PHAT
I can do this but that is a lot of different exercises
531 Alternate BBB template
This template seems to better facilitate hypertrophy by using the alternate exercise as the accessory allowing you to work each body part 2 times a week
HST
Full body workout 3 times per week. There is a lot of detail in the article. Trying to picture it with my schedule.
Please comment on these routines or suggest others.
