Play around with format, nothing works the same for everyone…
I’ve done a lot of different workout programs with my Mon/Fri trainer; dropsets, pyramids, pure powerlifting of best 4/3/2/1 with banded/deficit auxiliary lifts.
I just started a program of hypertrophy clusters, (this will be my 4th year of training) after the last powerlifting program.
My trainer asked what I wanted to work on next and I told him I wanted to gain a little size.
Clusters are a means of doing large amounts of reps without the fatigue that comes with doing 9,10,12 reps in a row.
The idea is that by conserving the energy and focus, the rep is cleaner and has more mind/muscle connection.
Mondays are squats and shoulders.
First week - 190# squats
3 reps - 25 sec pause - 3 reps - 25 sec pause - 3 reps then a 2 minute rest.
4 times.
Same format for seated dumbbell shoulder press with 42.5#
Second week - 210# squats
2 reps - 25 sec pause - 2 reps - 25 sec pause- 2 reps - 25 sec pause - 2 reps - 2min rest.
4 times
45# seated shoulder dumbbell press
Third week ( just finished)
225# squat
5 Single reps with a 25 second pause, 2 min rest.
4 times
47.5# seated shoulder dumbbell press.
This week is deload week. And then we go into a repeat of the program with higher weights.
Fridays are Deadlift and Bench, we ended at 20 reps of 300 for deadlift and 20 reps of 160 for bench.
We finish the workouts with a little esthetic bodywork, bis/tris, leg extension, bulgarians, pullups, etc…
Currently at 185lbs bodyweight, consuming 4500-5500 calories a day, 10k steps T-S at a restaurant job.
The results from this program are pretty good, I’ve seen an overall increase in my physique; shorts are getting tight at the leg, shirts are more snug…and it has happened in the span of 3 weeks, where I noticed only a slight change in my physique during the dropset program which was also 6 weeks.