Curious to see what you guys have done. I am currently doing 3 days a week, just doing 2 triples of the main movements , 1 movement a day, and doing some assistant work, then I am out.
Go in 3-4 times a week and squat to a training max and then do 1-2 backoff sets (1-3 reps, usually) based on how I feel. Then do a few sets of heavy bench based on how I feel. Then maybe a set of chins or DB Row. One day a week do deadlifts based on how I feel, then either bench or do a couple sets of either chins or rows. Except for grip work, that’s all I’m doing right now and I love it. I sometimes do paused squats as backoffs, 3+ count pauses for bench backoffs, and floor presses in place of bench, but that’s it.
[quote]Umbrata Fortis wrote:
Curious to see what you guys have done. I am currently doing 3 days a week, just doing 2 triples of the main movements , 1 movement a day, and doing some assistant work, then I am out.[/quote]
Does the “I’m not doing JACK SHIT” accessory in 5/3/1 count? lol
The simplest plan that gives great all around results for me is:
4 day rotation of: 1) Bench focus 2)Squat focus 3) OHP focus 4) Deadlift focus
On the main lift ramp up gradually working up to 2-3 hard work sets (maybe 3-5 work up sets) of 3-5 rep range.
After that just do some basic accessory hypertrophy work for the related muscles (eg. after bench do a few sets of incline DB, cable flyes, trcipe pushdowns etc.)
Add rest days into the rotation as you see fit (if you feel great doing 8 days in a row one week then go for it. If you need a day off in between each day then go for it…)
You probably won’t win powerlifting or bodybuilding comps with this program but it covers all the bases IMO…
As a complete novice, I did a very simple linear progression program I wrote myself. Squat, bench, deadlift, rows, OHP, pullups every session. 3 sessions per week. Work up to a heavy set of five reps for each excercise. Try to break a pr at least once a week. Once you stall on the 5 rep sets, begin adding more volume, so instead of 1 heavy set of five, do two - three sets. The extra volume will cause some additional adaptation. Deload as needed.
Perhaps not an optimal program, but it did get me my noob gains pretty fast, and I gained a lot of strength in my first year of training. Not sure if it would work as well now though…
I have a variety of rep PRs that I try to constantly beat
4 days per week upper lower split squatting every lower day. Standard upper body bench/press focus with DE bench after press. Reps 9x3, 7x4, 5x5, 3x6 on squat increasing 20lbs between days and 10lbs every 2 week cycle. Only DE when squat workout was easy for 5-8 reps, maybe one a month.