Just have a few questions on my training schedule I have planned out for the year.
1. My yearly plan is to run the Optimal Strength Program while continuing to put on size and weight slowly (0.5 lbs a week) than move onto Strength Skill Circuit Method in the second part of the year to lean up losing fat and improve muscle hardness. Good plan?
For the Optimal Strength Program, a few questions-
2. How can I implement the ‘Strongman Arms’ protocol to Optimal Strength program. My arms are my weak link so want to add techniques explained in your article-
‘based on maximizing fiber recruitment through supramaximal loading, then doing hypertrophy work while those fibers are still more sensitive to being recruited,’ which helps with the mind muscle connection especially during the hypertrophy sets as you feel the muscles much better.
I also like your mind muscle technique where you ‘hold the middle of the range of motion for 15 sec, flexing the biceps (or triceps) hard... then do 8-10 reps with a fairly slow speed’. + rest pause approach, etc
With these techniques, how could I implement them into the Optimal Strength Program to really achieve some arm growth? While appreciating the 1 working set approach? Could you layout a plan for the 4 phases?
3 . Can I alternate between High Incline Press and Behind the Neck Press or is it best to stick with only one for entire program
4 . Substitute for Smith Machine Incline Press, I was thinking Light Reverse Band Incline Press?
5 . Can I add Overload method to end of each session
i.e. For the Big 3 (Squat, Bench & Dead), alternate between overload holds and overload partials (100% - 105% of 1RM) (1 Set of 15 sec? holds alternate 1 Set of as many partials lifts). Done for the exercise perodised for that session at the end of the session
To help ‘desensitize (over time) the Golgi tendon organs, which will allow you to use a greater proportion of your strength potential’.
6 . Can I add Farmers walks to Deadlift day, how would you periodise this over the 4 phases?
I can take out a 1 or 2 back exercises to fit this in
7 . Is doing Neural Charge Training on each ‘off days’ ok/ recommended?
8 . What day is best to do sprints/ conditioning as a second workout
Appreciate the help this