Depending on your ability to progress I like to use the following.
Choose two lifts (upper and a lower) and have those as your days. I.e. two days squatting and two OHP.
I do 4x5 and a 1x3 for the main lift and either progress it twice a week or once depending on your level. The 1x3 is 2.5% on top of your main 5 rep set and it becomes your next sessions main 5 rep set. The rest is accessory work on important points, weak points and those you want bigger.
Example accessory work could be zercher squats to bring up your ab strength, cleans/SLDL/GM/RDL/GHR for hammies and glutes, direct ab stabilization/anti-rotation work, uni lateral work etc.
Upper body should include an important back exercise such as a row or vertical pull and progressed like the main lift. The rest is weak point work etc. I understand to get bigger I need to get stronger.
All accessory work is rep progressed usually from 6 or 8 to 10 or 12 reps and then the weight is increased. Keeps it simple but progressive and you can change the assistance work as you get bored. Minimum 3 weeks though.
This allows you to progress your lifts and still get in the extra work you want and keep up the other lifts if important. Either keep it up till you hit your goals or change every 12 weeks I.e. bench or dips for OHP, deads for squats etc.
Been doing WS4SB for awhile, but a modified version that has two heavy leg days instead of one, one focusing on deads, and the other day squats. Made a lot of progress on all lifts.
Westside For Skinny Viking Bastards - Bodybuilding.com Forums like this but into 7 days instead of 9
For my max effort upper, I can get to about 70kg on BP before my shoulder doesn't like it, but I can pump out 35kg each hand with a dumbbell press no problem on the repetition exercises. Would it be bad to replace just a normal bench press with that? Can I replace it with dips instead? anything with a BB and bench doesn't seem good for me.
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