Hi, I was hoping some of you could comment on my routine. After a lot of reading/experimenting with westside and other routines, ive come up with this routine on my own (it might actually be some diagonal periodization technique). I?ve been doing it for 4 weeks now with good success.
My goals: hypertrophy, strength, power <- hehe, for sports
This is all kept under an hour:
Hypertrophy: max 8 exercises (3 sets each) 10-14 reps
Strength: max 6 exercises (3 to 6 sets) 1-2 core exercises (4-8 reps)
WEEK 1, WEEK 2
day 1, hypertrophy: CHEST/tri/shoulders (10-14 reps etc)
Day 2, Strength: back/legs : hamstrings (GM?s, deadlifts) , lower back,horizontal rowing (4-8 reps)
Day 3, hyp (chest/TRICEPS/shoulders)
Day 4 str (back/legs): quad (squats) ,chins,pulls
WEEK 3, WEEK 4
Day 1, Strength: chest/tri/shoulders (flat barbell bench, flat db bench, plate raise… ) (4-8 reps)
Day 2,Power: legs/back (plyometrics jump training, box/speed squats, GM?s
Day 3, pow (legs/back ) plyometrics, box/speed squats, lunges
Day 4, str (chest./TRICEPS) close grip bench (db/bar flat), plate raise
WEEK 5, WEEK 6
Day 1, Power: chest/tri: plyometrics for upper body (mb throws/tosses/plyometric pushups), speed benching
Day 2,Hypertrophy: legs/back: hams/lowerback,horizontal row (gm?s/dl?s/bent rows )
Day 3, Pow… (same) as day1
Day 4 Hyp… (legs/back…) quads (squats/lunges), vertical back (pullups/chins)
Ok sorry if I didn?t write that good im half asleep, but basically while working on one phase such as hypertrophy, im working on an other phase such as strength for different body part
I don?t do anything near 1RM for lower body, squats/deadlifts for power/strength, a nagging muscle tear seems to resurface, that?s why im trying to focus a lot on the hypertrophy/strength phases (my legs strength/power don?t have any maximal loads).
What do you think? Is it too much overload? am I out of my mind? Well it seems to be working good for me so far and I plan on training like this for 18 weeks, so I?d like to know what you guys think.
Oh and I still do very light plyometrics for the lower body (jumping) throughout the entire phase (just light during the non-plyometrics phase to keep my progression going). This usually occurs prior as a warm up to my sport specific trainig.