Sorry I made a thread Heavy 2x a week, rather I prefer a critque of my program I’ve made to help me get stronger in the deadlift and keep my squat rising (my squat is stronger than my deadlift)
I am using the Westside standard template exercise order (not using exact program, just the order of exercises)
they go like this
ME or DE movement
That is the standard template I came up with this from that:
-Squat (either work up to 3-5RM, wave loading such as 2,4,6,2,4,6, or 3x3,3x5, or a ramp of 4x6 on squats) - will be determined on what is going on through the cycle/and how hard I will go on RDL’s for next exercise/what I’m doing the next week…if I’m doing front squats as main movement for example, then I will do RDL, if I’m doing stiff legs then I’ll do glute hams)
RDL’s/Glute Hams - ramped up for a few sets - again will depend on what main movement is the 2nd day
Good mornings/Hyperextensions (ramped for sets of 8-10) or DB Swings (straight sets)
Deadlift variation changed WEEKLY - front squat, stiff leg deads, deficit deads, sumo deads, rack pulls,
Use different movement for each week (3 weeks, deload, and then for the next 3 weeks try to break PR’s in each movement used)
- 2nd movement - Use one of the above exercises but go for more reps etc. Ramp up to a few sets anywhere between 4-10 reps, (this is to build the muscles up for the deadlift)
So the first is to build more strength solely (1-5RM, wave loading of 2,4,6,2,4,6…or 3x3)
2nd one is to pack on some size and strength with it?
I really want to pack some size on my legs and stuff…they are big right now…27.5inches at the top thighs (definaetly came from squatting) and I wouldn’t mind getting them to 30…yes I am ready to gain bodyweight as well I will be eating a lot.
I am just wondering if this will be enough stimulation for MUSCLE increase, not just NEURAL strength adaption.
Alright so any recomendations to tweak?