My goals are greater size/strength as I sit at 140 at 5’9, 23yo. Training for about 1.5 years now and have come up from 120ish. Weight gain obviously not great and has fluctuated but have been gaining .5-.75 lb/week now for 7 weeks averaging 3200 calories/day. I’m confident I can continue this now I have a figure to shoot for.
Strength wise I have: Squat 245 Bench 185 Dead 275 and Press 110.
Did SS for a good while before doing my own thing with full body routines, mostly altering Waterbury programs and not completing any start to finish. Little progress the last 4-5 months which is no surprise.
I’m considering alternating strength and hypertrophy routines rather than following a long term program like 531 as I think It would help maintain my focus on one goal at a time for a shorter but more intense block. I’ve been doing 531 the last 8 weeks and find it a bit dull and motivation is dropping.
I’d like to know what you guys suggest as a decent time frame to follow each block for.
Is 4-6 weeks of Strength followed by 4-6 of Hypertrophy repeated too short a period to see continual gains and carryover long term? Would strength gains drop too much in the hypertrophy period to be worthwhile when you return to a strength block? I understand there would likely be some dropoff but I don’t have the experience or knowledge to determine for myself how significant it would be. Would a longer period like 8-12 weeks per block be better all individual differences aside?
I feel I would be more successful in this format eg 10x3 for 6 weeks then maybe a template from KingBeefs thread for 6 weeks then a 5x5 or something again and so forth.
Goals are to gain .5 lb/week minimum and hit a 2xBW Squat 1.5xBW Bench 2-2.5xBW Dead at whatever weight I may be at the end of 2014.