T Nation

Training Suggestions?

I have been rehabing my shoulder for the past few months and right now it’s completely assimptomatic (hopefully cured).

So now it’s time to choos ethe program (s) that will take me to the next level.

I have been training for the past 5 years adn have basically problems with exercise execution.

But there are so many programs around to choose from that it’s hard to decide for one only.

In order to not create complications in my shoulder I decided to push from October to December and them recover.

My idea is:
October - work full body, 3X a week, specialise in getting stronger
November - work in a split (maybe push/pull), 4X a week, hypertrophy
December - split 5X a week, hypertrophy
January - start cutting/dieting
February - go to Carnaval in Rio de Janeiro

So what are your suggestion of programs to use in each phase to the end of the year? What works in your oppinion? I have read alot but not every detail of every program…

Can you help me to further my research?

Thanks

warlock

Your post isn’t very clear about your main goals and what getting to the next level means for you. More specifics about what you want to accomplish would make it easier to help you.

[quote]Heliotrope wrote:
Your post isn’t very clear about your main goals and what getting to the next level means for you. More specifics about what you want to accomplish would make it easier to help you.

[/quote]

It couldn’t be more clear: he wants to be pretty for his trip to Rio.

Seriously, though. What are your goals, and why the month-to-month breakdown?

On October I’d like to increase strenght.

November and December increase muscle mass.

That would make 3 months of hard work and higher loading my shoulder.

Them in January and February I’d diet and recover.

The ultimate goal is to safelly test my shoulder and them plan something long term for the rest of the year
Thanks for your replies.

warlock

I think doing a search for some of Chad Waterbury’s full body routines is what you are looking for your first phase.

I have always liked lower body and upper body split routines the best.

Do a search for westside for skinny bastards for a split routine that will pack on some mass.

For cutting search for meltdown training.

As far as your shoulder issues Eric Cressey’s articles on shoulder issues helped me a lot.

A few of my suggestions from routines I like but you can find tons of great routines using the archives for each of your goals.

Good Luck