Hey coach, first let me say that you're the writer here that I read the most avidly since you're always spot on when I'm wondering stuff about this lifting game
I'm an intermediate level that has seen recent gains after a looong plateau, doing bench presses with correct technique and decent-deep squats, pretty much everyday, ending sessions with ligther rows and shoulder work (bad imbalance there due to poor-form-too-heavy BP with 0 proper pulling exercises)
I do 1 heavy day and 1 lighter with paused reps. 5-6 sets ramping up.Rep ranges 2-5 (70-92/95%)
Day A : lighter BP/heavy squat/rows,shoulders
Day B : heavy BP/lighter squat/rows,shoulders
Been doing it for a month now after reading some key stuff in your 20-minutes program. I believe I had 4 rest days, and I'm not even sure about the 4th one
All this got inspired by some of your words (typing only what I can recall) :
- if you were asked what could one do to have a better BP, you'd say "BP every day" (I believe the same goes for squats ?)
- low reps for strength and size with proven rep schemes
- intensity and frequency matter more than volume (20min muscle builder)
- answering 1 commentary in the 20min muscle builder when one talks about a 7/3/3 approach for volume : you said you believe it's the best for a hardgainer
So I'm pretty confident in what I've come up with since heavy squats and BP are basically what I like, along with some trap bar DL that I do once per week instead of a heavy squat day.
Works great and is easier on joints that the 100000's trainings I've tried when I plateau'ed.
Quick questions though :
1_ do you think this way of training is sustainable for longer periods ?
2_ does it need any deload weeks to make it good for a long-term period ?
3_ does adding more exercises (thinking about oly lifts) make overtraining more likely ?