After my bodybuilding client finished 3rd in his first natural show, I decided to put him on a 5,3,1 system. It worked fantastic as his weight went up as well as his strength. He is much bigger in the preparation for his second show. Now the question. I plan on switching him from a 5,3,1 to the double stim method.
My question is, on day 1 (pushing muscles) do you only do major compound exercises for all three groups of pushing muscles? What would be the number of sets and how many exercises would you do for each group? The following day mainly isolation exercises hitting all three muscle groups that you hit on the previous day.
I’m thinking of using it from about 12-15 weeks out. What do you think?[/quote]
You don’t have to switch to double stimulation… double stimulation can be used with any training plan. For example with the 5/3/1 plan, let’s say that he does bench on monday and pecs are his weak point you start the next workout with isolation pump work for the chest. The only modification is that he will need to do some pump work on a day that would normally be “off” in 5/3/1. For example let’s say that you do :
Tuesday: pec (or triceps or delts) isolation + squat
Wednesday: Quads (or hamstrings or glutes) isolation + ABS
Friday: delts (or triceps) isolation + deadlift
Saturday: traps (or mid-back or hamstrings) isolation + ABS