I have always trained with lower reps and a higher weight on all exercises (typically 6 reps at the most). To change it up a little I have been doing the Blending Strength and Size VER. 2.0 workout which is:
Barbell Squat 6x4
Rack Deadlift 4x8x6x4x2
Lying Leg Curl 3x6
Standing calf raises 5x5
Hanging leg raises 3x8
I have realized that I would like to work on adding size for my next workout. In a week I will be done with my current workout and will be moving on to a hypertrophy workout. Is this a good workout to do next?
Yea somewhat because I have always really focused on Squats and Deadlifts. Now that you bring that up my chest and tri day seems like alot. If I was to take skullcrushers out would that be better? I feel like my triceps are small so i wanted to hit them hard but that might be too much.
May want to keep in mind when trying to build size as well as when going to higher reps; your rest interval needs to be a lot shorter than your use to…if you are at 3 minutes ri, you should try and get this to about 1 minute ri…just something to think about as could make big difference on results…
Thats should be a good start for you. I only hit legs once a week but im no competitive bodybuilder or anything. Im just a guy who likes to keep in shape.
After you do your last set barbell curls, you should go straight to the preacher curls for an arm-blasting superset. Besides that I dont think you want to compromise your overall strength for any of those major movements by doing a superset.
Also, do you feel deadlifts heavily in your back? If so, keep it in there. If not, try “rack deads/rack pulls” instead. Those are a great upper back/trap builder and they allow you to really overload the traps.
Other than that the workout looks good. Let us know how it goes.
yes i meant cable rows, i will do them after barbell rows to hit my back harder
the workout i am now finishing this week has rack pulls in it, I will be going back to deadlifts for this workout, i feel them in my back good
I have always been a fan of using lower reps so I think I will do the squats at 4x10 instead of 4x12, I have never done over 6 reps so it will still be new to me