I've been learning a lot about BIGGER SCHEME progression (ie on the scale of weeks/programs) rather than just workout by workout and I need some help on figuring out what is best for my next program starting in a week.
Over the summer I focused on strenth - 4 total body workouts on M-Thu, then Fri-Sun off. Reps 8x3, 6x4, 3x12, and 4x7. I used 60 second rest periods and alternated exercises.
The last 3 weeks (and I will finish it out this week) I have done something different. I did not make great strength gains, but I have been busting out higher rep sets with 0-30 sec. rest with higher and higher weight each week. The workouts have been crazy hard. I did this last summer to lean out. The schedule was:
First 2 weeks - 6 total body workouts, am, am+pm, off, am, am+pm, off, off.
Last week: 8 total body workouts, am+pm on 4 days and now I get the weekend off!!! YAY. I need it.
Next week just 5 total body workouts (backoff week).
Now my ultimate goal is strength and SIZE (esp on legs). I have maintained weight in the last 3 weeks hoping to get super lean again before "bulking" starts again in 1 week. I probably screwed that up though because I had a milkshake yesterday on my last day of my 8 workout week - I am dissappointed in myself for messing up after being so precise the whole time.
Anyway, I am not sure what to try. Should I go back all the way to 60 sec. rest periods again? And how can I come off such a high high frequency plan to maximize gains? Do you think I am in "super comp" mode and should just take it easy for a whole week after next week? I tend to not rest enough and I think that can hinder gains? My waist has gone down 1 inch, but my legs have only remained constant size over this time. I want now to INCREASE the legs while maintaining a smaller waist.
Thanks for any ideas!