For a while Ive been focussing on more body building style training.
Needless to say I didnt perform a 100 sets of curls and cable flies but mostly stuck with good old squats, deads and benchpress.
However, I have started training in martial arts twice a week: tue and thu for a couple of hours.
This means I can be in the gym only on Mon Wed and Fri.
What sort of routine would you guys reccomend ?
I usually start off with heavy squats on Monday, but it leaves me with DOMS for the rest of the week and I cant perform cardio, train in MA etc.
So Im thinking about having the last day of the week, Fri as my squat day.
The rest Im hoping you guys can help me out with.
I was on high volume training but after a little while I didnt see any results but stuck with it ( yeah i know that was stupid).
Im looking for a programme that will give me gains in both size and strenght.
Current stats 6’0, 88 - 90kgs @ 20% bf, lifting for about a year.