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Trying to neglect everything except squats and arms because I'm indoctrinated by stronglifts 5x5 and also want big arms and always neglected them because of said stronglifts.
The principle of training is half heavy half back off sets. So each 4 sets is 2x3-5 and 2x8-10. Progression is adding weight every week until I hit the bottom of the rep range, then back off 10% and work back up. That's probably not ideal since I'm past beginner now.
The above doesn't apply to the machine exercises, I just go to failure 4x at a weight that I can do for over 10 reps.
I've been considering doing higher frequency, like full body 4x per week. I'll have to periodise that a lot though because even with less sets I don't have more than an hour in the gym 4x per week.
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To be honest, it's shit. You're better off just going on boostcamp and running one of the novice programs on there.
>Progression is adding weight every week until I hit the bottom of the rep range, then back off 10% and work back up.
I don't know why you'd do this as a novice but if you've milked your weekly simple linear gains which you probably haven't, just do dynamic double progression like a normal person. You're also doing too many sets and just too much volume overall when it's not needed at your stage. Unironically watch some of alphadestinys videos on training concepts cause you're just completely lost in the sauce.
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>>77214655
>novice
I'm not a novice.
>do dynamic double progression
The problem is I do want to squat heavy and I've never seen anyone program strength that way.
>watch some of alphadestinys videos
Look at Alt 2 exercise 2 hehe.
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Ok now rate mine. It's a 5x5-8, with deads being 1x5 and cleans being 5x3. Sometimes it's every other day, sometimes it's two days in a row, sometimes it's 3 days apart.
Day A
Knee flexion (low bar, high bar, zercher)
Horizontal push (flat, incline, dips)
Horizontal pull (pendlay, bodyweight)
Day B
Hip hinge (power clean, rdl, sumo, reg)
Vertical press (ohp)
Vertical pull (chin, pronated, lat pulldown)
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