I was planning to switch to the New Rules of Lifting workout Hypertrophy I next week, but instead of doing the same exercises each workout ill substitute in the odd replacement (ie bent over row for cable seated, pull ups for pull downs etc) as i like and need the variation.
However, the general consensus on this forum is towards the 3 times a week full body work out, using 6 to 8 exercises to cover every muscle with the idea of frequency equalling better (and quicker?!?) results.
But NROL suggests a 4 day a week program with workout A being 6 upper excercises and B being 4 lower plus an ab movement each time.
This would hit each muscle one time less a week, although id get extra rest. Is it possible to adapt the periodization of New Rules and adapt into my own workout? ie carry on 3x full body but use similar set/rep ranges for a set period of time. Im not looking to get huge and my eventual aim is to achieve a good amount of lean muscle and low body fat; ive tried fat loss first but am cutting down to reveal very little!
also, i play football (soccer) so adapting the movements to that on my current system works well (ie i dont try and do 5x5 heavy squats the night before a 2 hour training session and instead do more lighter squats, jump squats or oly lifts)
is anyone following the routine rigidly? or is it better to adapt the routine to what you've already found to be effective? if someone tells me this routine will definitely do as it should and is so scientifically constucted that id be an idiot to sway away from it ill happily go ahead with it.
thanks
ben
However, the general consensus on this forum is towards the 3 times a week full body work out, using 6 to 8 exercises to cover every muscle with the idea of frequency equalling better (and quicker?!?) results.
But NROL suggests a 4 day a week program with workout A being 6 upper excercises and B being 4 lower plus an ab movement each time.
This would hit each muscle one time less a week, although id get extra rest. Is it possible to adapt the periodization of New Rules and adapt into my own workout? ie carry on 3x full body but use similar set/rep ranges for a set period of time. Im not looking to get huge and my eventual aim is to achieve a good amount of lean muscle and low body fat; ive tried fat loss first but am cutting down to reveal very little!
also, i play football (soccer) so adapting the movements to that on my current system works well (ie i dont try and do 5x5 heavy squats the night before a 2 hour training session and instead do more lighter squats, jump squats or oly lifts)
is anyone following the routine rigidly? or is it better to adapt the routine to what you've already found to be effective? if someone tells me this routine will definitely do as it should and is so scientifically constucted that id be an idiot to sway away from it ill happily go ahead with it.
thanks
ben