Hi, I’ve been training proper for about 6months now, did well on a push-pull programme and added around 16lbs in weight…
However a drop too much fat for my liking, so i’m just in the process of finishing a V-diet (also as about to go on holiday and wanted to be leaner in a hurry!!!).
I’m going to use CT’s Carb Cycling Codex going forward thereafter…
Anyway, i’ve designed a fairly solid compound routine (or 2 as you’ll see), an Upper/Lower split and another Push/Pull…there both using essentially the same exercises, just obviously in different arrangements (note: this push/pull is much more compound than my first go at it). I much prefer hitting heavy compound exercises, and definately feel them working a lot more, iso work doesn’t really fuss me!
My goal is to add as much lean mass as possible to my frame.
Here they are:
Hammer-grip Pull ups
Bent over row into shrug-pull.
Hammer-grip pull up
Bent over row into Shrug-pull
Stiff legged deadlift
…both would be performed twice a week, a heavier intensity and a lower intensity day for each, so 4 workouts a week. Each exercise will be done for 3 working sets, adding a set each week, following CT’s periodisation outlines, so that means ill also alternate in 4 week blocks of hypertrophy and then more strength orientated rep-ranges and intensities (ie accumulation and intensification blocks)
I have one issue with both, on the upper/lower, on the lower day i fear im gonna fry my lower back heavily…but conversely on the push/pull, i think i may struggle to perform out optimally on the deadlifts as my legs will be screwed after squats the day before!!
Other than that, i can’t wait to polish off this v-diet and get back to it and add some mass! I’m just pondering which to take (i realise i may be overanalysing this maybe!!!)
All thoughts welcome, please be constructive…lets hear it then! Cheers