One of my friends lent me a book (From Alessio Ferlito, I’m Italian) where a training protocol is explained. It looks fun, yet I don’t know how much it is specific for bodybuilding purposes. But I digress… I simply find it fun but don’t know if it’s adequate to my goals.
It’s basically ABA BAB .
- Bench Press
- Bent Over Row
Each exercises starts with 5 sets of 8, and every workout you add 1kg to upper body lifts and 2 kg to lower body lifts. Once you can’t do 5x8 anymore for two consecutive wokouts at a given weight, you do 5x7 with that weight, and keep adding weight every workout until you can’t do 5x7 with a given weight anymore, then you repeat the process up to 5x6, then 5x5, then 5x4, then 5x3.
Then you restart at the weight that had you stall at 5x8 and restart the whole cycle (might take a few months to get here but you’ll be much stronger).
At the end of each workout you can do some fluff-n pump work (Like:
2-3x10-15 curls, skullcrushers and wrist curls
2-3x10-15 side laterals, shrugs, calves