Coming up on the end of my first mesocycle for hypertrophy (Oct/Nov/Dec), and looking to make a few adjustments before my second cycle begins in November.
Currently doing 28 sets of work per week for back and only 13 for chest and 8 for shoulders. Need to balance this out for Cycles 9 and 10 in November and December since improving both chest and shoulders is a priority for this hypertrophy round.
So, I’ll swap out the DB rows 2x/week for upright DB rows and DB laterals. I’ll also add a second set of low2high cable flyes for chest. That will leave me with 18 sets for back, 18 sets for chest, 18 sets for shoulders.
I’m also going to use incline benching for my volume bench work in 5/3/1. I’m already using a wide-grip, Guillotine press, Gironda style. I’ll add a little incline to focus on clavicular hypertrophy all the more.
Hopefully this will also set me up nicely for the transition to power-based training in January with the 5/3/1 Beach Body Challenge.