Let’s face it. Oldtimers like me (I’m 46 when penning this put up) normally need to be robust, match and lean. Or they need a sport-specific power coaching. However younger dudes? Hey, they need to be robust and jacked. Properly, it’s truly fairly easy. You mix a time-tested power coaching of a number of units and low reps with bodybuilding hypertrophy coaching usually with increased reps and medium weights. It offers the lifter a wide range of each worlds, large compund lifts and isolation actions for the bodybuilding workout routines.
The variations are infinite and it is best to by no means get bored. The large compound lifts are progressed within the block periodisation sample whereas the help workout routines could be executed to 1-2 reps shy of failure with good kind and medium-heavy weights. I’d nonetheless not do the standard 1x week fundamental carry because the frequency is just too low, I’d do the primary lifts twice every week, as soon as within the power sample and as soon as within the assitance sample, presumably a variation of the massive carry (security squat bar for squat, RDL for deadlift, OHP for bench press, and so on.)
You might progress the massive lifts as follows:
week 1: 5×5 @ 65%
week 2: 4×5 (4 units of 5) @ 70%
week 3: 4×4 @ 75%
week 4: 5×3 @ 80%
week 5: 4×2 @ 85%
deload on week 6 and begin over
Instance of the first powerbuilding week would possibly appear to be:
Monday:
squat 5×5 @ 65%
behind the neck press 3 units of 8
Bulgarian break up squats 3×6
mendacity leg curl 4×5
hanging leg raises 3×12
Wednesday:
bench press 5×5 @ 65%
RDL 3×6
triceps pushdowns 6×10
DB rows 3×12
hammer curl 4×6
Friday:
deadlift 5×5 @ 65%
SSB squat 3×6
DB bench press 4×8
hypers 5×5
face pulls 3×12
This could construct tons of power AND muscle.