Hello everybody…
I begin to lift again after 2 years pause because of health problems. I’m 19 y.o (I did oly lifts from 12 to 17 y.o).
Now as I begin to lift again, I want to maximize my begginer gains.
I though about Riptoe’s SS but I don’t think that it will give me the optimal hipertrophy as I want. I do not ignore the strength too. I will try to put plates slowly
1*5x5 Full Back Squat
*8/6/4/2 Deathlift
*10/8/6/4 Bent Barbell Rows
*8/6/4 Pull-Ups (+1set to failure Chin-Ups)
*10/8/6 Biceps Barbell Curl
*8/8/6 Hummer curl
2*5x5 Full Back Squat
*8/6/4 Bench press
*10/8/6/4/2 Dips
*10/8/6 Incline bench
*8/6/4/2/ tight grip bench
*10/8/6/4 french press
3*5x5 Full Back Squat + 1Ã??15 Deep Front Squat
*8/6/4 Standing Military Press
*3x8 Standing Front Barbell Raise Over Head
*12/10/8/6 Upright Barbell Row
*10/8/6/4 Shrugs
I will try to add some plates in all movements every week and I would add 10 lbs. to the squat every workout. What I want to ask is if I high up the volume a bit to maximize the gains in the legs…it will be ok or overtraining? I like to mix high-low reps but I do not want to slow down the strength gains which I can see with just 5x5 squat 3x/week. Can I high up the volume of leg work without to cut workouts? How if I add some set of 15-20 squat reps after each of all 3 times I do 5x5? Or high up the volume and cut from 3 to 2 times leg work? Or cut to one high volume leg workout?
What I eat…
*Horse meat (unlimited amount)
*Red meat (not much)
*Pig meat (enough)
*Fish (unlimited amount)
*Chicken meat (unlimited amount)
*Vegetables and fruits (unlimited amount)
*Bulgarian Yogurt (unlimited amount)
*curd (enough)
*Eggs (enough)
*Potatoes (enough)
*White and brown rice (enough)
*Ã??lives (enough)
Supplements:
*TRYBEST (Bulgarian Tribulus)
*Abadjiev’s TTT
*Pepsin
*ZMA
*Vitamin B complex