I’ve started doing a new program after a lot of working out on 5x5 programs and others related to powerlifting.
I have increased my bench, military press and squats pretty significantly, but at the same time i wasn’t getting the body or at least the size that i wanted, don’t get me wrong i did became a lot bigger but the way i got bigger wasn’t the way i wanted to so i decided to do this new program for 3months to see what kind of results will i get.
I am 100% natural and after some quick research (correct me if i’m wrong), the natural lifter should try to work their bodyparts 2x a week for better muscle growth. So after checking out some programs i came up with my own:
Monday- Back, Shoulders
Friday-Legs and some lifts that i really like (example: power clean or hang clean)
Saturday- Chest and core training, I do only a few exercises like decline dumbbell press and incline dumbbell press with maybe dumbbell flyes or pullover, and then i do streching and core building
exercises like planks and hypers
Sunday - Rest
I’m not an active guy and most of the time i spent all day is riding my bicycle and sitting in front of desk so i am able to do this kind of program, most of the time i do 4exercises for muscles like legs back and chest, but i do 2-3exercises for shoulders and arms (example: Monday i do 4-5exercises for back and 3exercises for shoulders- side raises and then i do shrug with bent over raises superset)
First week was pretty hard i did get sore muscles, but i kept going because i knew that i wasn’t used to this kind of workout program after all of 5x5. Now im in the 3rd week and i love the program, i learned how to mind muscle connection and i get the nicest burn on the muscle i can get and i don’t get the sore muscles anymore because i try to focus and do the exercises in the best form i can do with a reasonable weight. But i’m not really sure if i’m overtraining. I know that a lot of people gonna say do what’s best for you and experiment with your body ect.
But what do you think about this program that i’m doing, do my muscles get enough rest and would you change something if you were to do this program.
Positive answers much appreciated! Thank you!