- Jan 31, 2017
Had quite a big look into this and think I understand it and how to do a programme based on it for a 3 day split.Yeah of the 2 splits 3 fullbody would work for you better as clearly 6 days per week with PPL isn't going to be possible with your schedule.
In terms of progression I've used the method you are describing before for assistance lifts. It's a viable method. At your level you can still likely make gains using this and LP. It's only when you hit the intermediate level when LP no longer works that you need to use more complex methods of periodisation.
As for being sub optimal that where specificity comes into play for you, clearly your goals are different and you have to factor in your own preferences in your programming to suit your requirements. If that means a more measured approach to progress then of course then that's what you should factor in to your program. I too take a similar approach I'm not looking to hit PB's or compete just get to a decent level again then maintain.
In terms of rep schemes, the consensus opinion right now suggests that no rep scheme is better than another in terms of hypertrophy. The idea that 8-12 builds more muscle is false, it's best to work all rep ranges in general. I personally prefer to do low rep ranges for the big lifts but then doing higher rep ranges for assistance lifts, so I get strength gains from higher intensity compound lifts and then gain volume via higher rep assistance work.
You might want to look into the method I use which is the GZCL method, I'd say along with Sheiko it's the best program I've done. It's not actually a set program but a way or organising your workouts, you just apply the method to your preferences. It could be 3 days, 4 days 6 days whatever you prefer, you choose how you decide to split up your program, you decide what exercises to actually do but then it organises your exercise order, outlines percentages of your max and rep ranges to work in. It's very adaptable and because it uses auto regulation it's really suitable for novices and more advanced lifters because it sets how much your progress in the next block by how you've done in the current block.
Problem is T1 exercises are supposed to be 5x3 which is heavier than I usually go with my home gym being upstairs.
Id probably have to target Bench, BOR, RDL and I've no idea how I'd be able to make a shoulder based exercise work at that range. My dumbells don't go heavy enough and I'd have to start from a rack using a barbell, so I'd be limited logistically.
Looks like a good proven way of building strength across targeted lifts, whereas GVT is a proven way of building hypertrophy across targeted lifts.
I just don't think 5x3 is a rep range I'd be able to do with shoulders.
Tbh I have my full body split, I have my hiit stuff, I'm gonna give GVT a go, do I really need a 4th training program?