Hi there,
out of alwyns article,i was inspirated t oset up my new routine.
I was used to chad paramters and hope,that alwyns take a bit change in it.
Hypertr.paramter:3-4sets 8-12 reps 1 min rest
strength parameter:3-4 sets,4-6reps 2 min rest
-i will train in movment patterns 3x the week.
-2 days will consists of hypertr.work one of strength
-if I stagnate,I switch em up the other way round-2 strength,one hypertr.day.
-This is for the variation and maintainance purpose
-after a cycle i rotate the exercises in a similar but different manner for strength transfer(or at least no regress)and start new.
The programm:phase 1 hypertr. emphasize
MO:Clean and press,wide grip pull up.3x8-10 1 min rest
WED:Bench barbell,chest supported row barbell,squat 3x4-5 2min rest
Frid:dips,row standing with dumbbell(antagonistic movment to dips),deadlift.4x10-12 1 min rest
if i stall i switch it up,remain the exerciseses:strength emphasize
MO:Clean and press,wide grip pull up.3x4-5 2 min rest
WED:Bench barbell,chest supported row barbell 4x10-12 1 min rest
Frid:dips,row standing with dumbbell(antagonistic movment to dips),deadlift.4x4-6 2 min rest
If i stll again,I switch the exercises a bit and start new:
MO:Clean and press with DUMBBELLS,CLOSE grip CHIN up.3x8-10 1 min rest
WED:Bench DUMBBELL,chest supported row DUMBBELL,FRONTsquat 3x4-5 2min rest
Frid:DECLINe BENCH dumbbell,row standing with BARBELL(antagonistic movment to dips),deadlift DUMBBELLS.4x10-12 1 min rest
If i stall the paramters are switched as above.
After that the cylce will beginn again at the first example:
MO:Clean and press,wide grip pull up.3x8-10 1 min rest
WED:Bench barbell,chest supported row barbell,squat 3x4-5 2min rest
Frid:dips,row standing with dumbbell(antagonistic movment to dips),deadlift.4x10-12 1 min rest
and continue…
suggestions? Its pretty easy and basic orientated.
I hope that through the rotations and exercises alternations i will gain longer and also have a strength transfer for goal with mass and strength.
cheers!
science