ive been going through Modoks old thread on training frequency (alot of good information inside). So it is quite common to train a body part twice a week, perhaps in the range of 14-16sets? Now, i'm doing 5/3/1 with two upper body days(bench,mil press) and two lower body(squats, cleans). H/w, i want to add another upper body day. Not max effort or anything, just some repetition work.
For now, my upper body work is something like this.
Bench press day.
-Work set. 3 sets(i don't believe the warm up sets are considered worksets right? afterall they're just for warming up)
-5x10 incline DB press
-5x5 pull ups + 5x10 assisted/10x5 pull ups
-5x10 Lat pull downs
-5x8-10 tricep work
Mil Press day.
-Work set. 3 sets.
-5x10 mil press (around 55% of max)
-5x10 1 arm DB row
-5x10 assisted pull ups. (other rowing seems to be straining my lower back)
-5x8-10 bicep work
Benching is usually on saturdays and Mil pressing on wednesdays.
so i was hoping to add another upper body day on monday(?) Nothing too hardcore. just to get more work done as i feel that i may not be doing enough work on my chest and shoulders.
-Incline DB bench 5x10
-Decline DB bench 5x10
-Assisted pull ups 5x10
-Lat pull downs 5x10
-Lateral & Front raises 3x8-10
For this workout, i won't push to failure and use lighter weights then i normally would. (maybe 80%).
So what i would like to know is,
-Has anyone trained like this before?i,e adding an additional repetition day. If so, what are your thoughts?
-Your thoughts on this.
-Is it too much/stupid idea? Should i just be content with 4 days of training?
-Will i overwork myself? *****Actually the thing im most concerned about is overworking my back as i'd be working it 3x a week. Would that be too much? Or can i let my body adjust to the higher training frequency, which would be ideal as i love training. (: **** Also watched a video by dave tate on recovery and he said that repetition work not done to failure could be done every other day? (http://www.youtube.com/watch?v=6881kHRpmX8)
-Or should i just do more on the actual bench/mil press days themselves? which i did not do cause the program said to keep it simple and not do too much exercises.
additional info: i have at least 6-8 hours of sleep everyday.
additional work i do would be some running and playing basketball
thanks for reading through, and if any more information is needed just tell me. thanks! i hope this is detailed enough.