I glanced over the book and it contains terminologies I have not seen before.
I’m thinking to run a cycle that I created my own and one of the templates from the book.
I want to point out that I’m 21M and have been lifting for 15 months. I did a full-body workout routine for 2 months then I created my own split. I did my own split for 8 months.
It was 3-day split
Monday 5-3x10chest, 3-3x10 biceps, 3-3x15abs
Wednesday 5-3x10back, 3-3x10 triceps, 3-3x15 abs
Friday 5-3x10legs, 3-3x10 delts, 3-3x15 abs
I ate in a slight caloric surplus and the results were okay-ish(meh?). 83 kg to 89kg. 1.83cm.
1-I hit a plateau on my chest and shoulder exercises early
2-I had a good pump on chest day and after that day my chest was wobbling while walking but it always felt like I could do them again on Thursday or Friday. Also, my upper chest is non-existent
3- When I’m doing biceps first exercises I always felt like I’m out of energy. My biceps are the worst part and the least developed.
4- My back and legs are good comparing to other parts. I hıt plateau for them later than others
I hıt a plateau in all my lifts but i didn’t know that as a thing. I’ve just kept lifting. My body is now has a shape, it’s like all my muscles have their own line and frame but no size.
After that, I tried a bro split since my arms were the weakest part I thought it would be better to have them their own day. Chest,Back,Legs,Arms,Shoulder. It felt so bad. I keep the same amount of exercise for parts but changed the sets for 4x12. I run it for 3 months with the same surplus and I believe gained like 3-4 kg of pure fat. I had visible abs at the end of my split and now it’s covered with fat. Arms day was 3-4x12 biceps first and it felt terrible, I didn’t feel anything, not for my biceps nor as a workout.
For the last 2 months, I experimented with other routines. I tried UL split and it felt like my full body starter routine and I mentally disregarded it. I run a PPL routine for 2 weeks and it’s like the exact opposite of what I’m looking for: doubles the volume of back and leg days, while biceps after back exercises and push days overall feels bad.
My only concerns are just aesthetic and hypertrophy. I don’t care about strength but after my experience, I do think that I need to incorporate some strength training into my routine. Also, I have some excess fat from 5 months of experimenting that needs to go.
I’m thinking of doing my own new split( Chest/Back/Arms/R/Chest/Legs/Arms/R ) for my hypertrophy cycle and one of the templates(COFFINWORM ?) from the book for strength gains, OR should I just stop creating my own program?
My 1 RM bench is 80 kg and I don’t know about the Squats and Deadlifts.