So I've been training a while and recently had 9 days off for a holiday and decided to change my approach. Ive been following a lot of Mike Israteal and Steve Halls principles, so ramping up volume each week so volume has been pretty high especially on smaller bodyparts. Done this in an upper/lower but workouts just keep getting longer and longer.
Did contemplate doing fortitude training again which I done for a year a few years back but the zig zagging when going up in tiers put me off as in a busy gym its a right pain. So been looking at Jordan Peters, Dorian Yates, Dante Trudel's training philosophy and thought ramping up some intensity would be a nice change of pace and hopefully shorter workouts.
So think going for a a/b/c rotation for upper lower and reloading every 6-10 weeks, listening to my body really.
Now I've been doing the new principles for the past week but unsure if I've gone to heavy with the amount of work each day, concerned to much pushing work, and not sure if I like bis before legs they just don't feel warmed up so just after some opinions. I plan to introduce more RP training other than calves and maybe some MR once accustomed to training at higher intensity and not keeping RIR.
Upper -
Chest Compound 1x 6-9 1x10-15
Upper Chest Compound 1x 6-9 1x10-15
Shoulder Compound 1x 6-9 1x10-15
Tricep Compound 1x 6-9 1x10-15
Fly 1x12-15 1x15-20
Horizontal/Vertical Pull 1x 6-9 1x10-15
Horizontal/Vertical Pull 1x 6-9 1x10-15
Horizontal/Vertical Pull 1x 6-9 1x10-15
Side Raise/Rear Delt 1x12-15 1x15-20
Tricep Compound 1x12-15 1x15-20
Lower with moves more focused on quads one day and hams the other-
Bicep Compound 1x 6-9 1x10-15
Bicep Iso 1x10-15 1x15-20
Leg Curl - 1x 6-9 1x10-15
Squat Variation 1x 6-9 1x10-15
Leg Press Variation 1x 8-12 1x13-20
Single Leg Variation 1x10-15 1x15-20
Hip Hinge/Leg Curl 1x 6-9 1x10-15
Adductor/Abductor 1x10-15 1x15-20
Calves 1x 6-9 1x10-15 1x10-15 +RP
This is a very solid approach. Watch my video on this topic AND Smash this. You’ll grow more than ever :)