currently doing your recommended Volume Step loading program (Get Bigger and Stronger: The Step Loading Method) and been wondering if I could add one/two isolation exercises or even add 1 or 2 days dedicated to a couple of isolation exercises or conditioning on top of your recommended vanity movement.
according to your recommended template, we should limit our exercises to 1 vanity movement, meaning I could either choose a chest/shoulder exercise or biceps/triceps exercise right?
would it be against the concept and aim of this program to do both?
What about conditioning? I’m currently opting for short conditioning workouts on my “rest days”. like a couple of hill sprints, complexes or sled pushed (20-30mins max).
it’d look like this:
- A. Squat variation
- B. Bench press variation
- C. Horizontal row variation (I like the Pendlay row shown below)
- D. Vanity movement (single-joint exercise for one muscle you want to emphasize)strong text
I. Chest Isolation (2-3 x 12-15, maybe mtor)
II. Triceps (2-3 x 22-15, maybe mtor)
A. Hinge variation (a deadlift or an Olympic lift)
B. Overhead press variation
C. Vertical pull variation
D. Vanity movement (single-joint exercise for one muscle you want to emphasize)
I. Lateral Raises 2-3 x 12-15
II. biceps 2-3 x 12-15 (maybe even mtor or comparable alternatives)
Monday: Workout A, first session
- Tuesday: conditioning
- Wednesday: Workout B, first session
- Thursday: conditioning
- Friday: Workout A, second session
- Saturday: Workout B, second session
- Sunday: Rest
any advice is much appreciated