Hey guys, reading around for some ideas for a new program and seeing a conflict of info. On one hand some people - Defranco being one of them - seem to support the idea of squatting once per week highlighted in WSPFSB, and this is backed up in multiple google searches, then others are saying squat twice, or even 3 times per week.
So what's working for you guys / what do you think?
Cheers
The answer to this question can vary as much as biological/physiological variables exist between two persons.
WSPFSB is a good program though.
So what's working for you guys / what do you think?
I train lower less when recover ability is low (er). Such as when: calorie deficient or calorie deficient and carbohydrate deficient/glucose storage deficient. Where I would adjust volume, etc, etc.
I will train twice per week, but volume is cut. When energy deficient, and over training my legs, I can take a hard hit in energy levels, and legs can feel like mush, and it tends to drain my energy levels. Therefore, I normally will take one workout (say what I do in one day when in a surplus), and split it in two separate days, on a progressive but periodization scale, but the rest between sets can change, and its more metabolically driven.
Since (I am passed the initial fat loss, of my first goal want, and have moved into weight increase, and then fat reduction), this determines what I do.
Therefore, the lower is more metabolically driven at this time in variable energy deficiencies, with a tad higher rep range, and lower rest periods. It burns slightly more calories (as compared to lower sets, longer rest periods), and adds intensity. Which is what I want at this time within reason.
Additionally, when focusing on Glucose Depletion, this changes as well, and is a bit different than above.
Alternate weeks, I would change one to heavy, while keeping the other metabolic driven. Exercises are completed one right after the other, with short rest periods.
I train lower more when recover ability is higher (er): Hyper-calorie or calorie surplus and macros near at normal levels, and I am pointing to hypertrophy. Additionally, I adjust the volume, etc, etc.
I will train 2-3 times per week, volume is increased. Dead lifts, I do not include on lower days (I have them on upper, as I do an upper/lower push/pull circuit splits.
For example: Incline Bench Press: 6 to 8, 2M. Within this 2M (rest), I am doing neutral pull ups. Next set of 6 to 8, 2M, I will then perform wide pull-up during the rest period, and repeat(not exhaustive, just an example).
Move to Flat Bench Press: during rest (2M), I am performing the BOR or T-bar row.
On Front Squat (metabolic driven): set of 12/15 (rest 1.2), calves, or Weight LB lunges, and so on and so forth, without displaying the entire program, I do.
Peace
Chillen
IMO it depends how you train and how you recover. I've been sticking with 20 rep squats, and I cannot say that I fully heal after one week. Then again, I'm touching failure everytime so this is to be expected. What set/rep scheme are you going to follow, and what are your main goals?
