danman77220

Hey all.

I've got two things on my mind right now: College and women.

I wanna look good when I show up at ASU next semester. In addition, I'm getting bored with this balls to the walls training I've been doing and want a break. So I'm toying with a "bodybuilding" template for myself... I've been traiing powerlifting style for some time now and have run a bunch of different strength programs (5x5, WSB, even my own monstrosity for a little while). So I've got some understanding of what I respond to going into my third year of training.

• I gain significant strength with low volume. As for size, it was noticeable but not as much as my strength.
• I gained significant size once I started doing higher rep assistance work
• 4-5 days of training per week is where I gain both size and strength best
• I respond well to periodization

So with that knowledge I've put together a template very similar to Layne Norton's "Dual Factor" method. It's a 5 day split with 2 days devoted to lower reps, heavier weights using compound movements (strength days) and 3 days devoted to higher reps and lower weights, focusing more on individual body parts (hypertrophy). Here's what it looks like at the moment:

- - -

Monday: Upper Body (Strength)
Horizontal Push (4x4)
Vertical Pull (5x5 or 5 sets to failure)
Vertical Push (4x6)
Horizontal Pull (6x4)
Traps (4x6)

Tuesday: Lower Body (Strength)
Primary Squat/Pull (work up to 3RM)
Posterior Chain Movement (5x5)
Secondary Squat/Pull B(4x6)
Additional Posterior Assistance (4x5)
Grip Training
Abs
Calves

Wednesday: Chest/Back (Hypertrophy)
Chest Movement A (5x10)
Back Movement A (5x10)
Chest Movement B (3x12)
Back Movement B (4x12)
Chest Movement C(4x15)
Back Movement C(4x15)
Traps (4x15)

Thursday: Legs (Hypertrophy)
Squat/Pull (4x10)
Posterior Chain Movement A (4x8)
Quad Movement A (3x10)
Posterior Chain Movement B (3x12)
Quad Movement B (3x12)
Grip Training
Abs
Calves

Friday: Shoulders/Arms (Size)
Shoulder Movement A (5x12)
Triceps Movement A (4x12)
Biceps Movement A (4x10)
Shoulder Movement B (3x10)
Triceps Movement B (4x15)
Secondary Biceps Movement B (3x15)

Notes:
1) I'm going to go apeshit on the hypertrophy days with volume. I've been training with very low volume and very low reps for a very long time and think this type of change would produce quite a shock.
2) Hypertrophy days will consist of very short rest periods (I'm thinking 60 seconds or less) and some supersets and/or rest-pause sets.

- - -

So that's what I'm thinking. I have a whole slew of movements already lined up for ech day.

I have a couple questions:

1) Conjugate periodization works and works very well for strength. Just look at Westside Barbell. But how would it work for bodybuilding? Would it be wise to switch up movements every 2-3 weeks like a powerlifter would or stick with the same thing for a longer time? Just a thought.
2) Should I up the volume on hypertrophy days even more? Maybe include a few more isolation exercises?

Thanks guys.

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: 240
S: 315+
D: 305+

Goals for graduation
B: 275
S: 365
D: 365
Pullups: BW+25x5

Status: Becoming a beast

My Training Log