Hey guys, I wanted to see if I can get some good feedback regarding the direction my lifting regimen should take..First things first, I've been running 5/3/1 for 16 weeks. I just finished up my 4th cycle..I figured it would be best to incorporate periodization techniques as opposed to sticking w/ the same program till I stall.. My assistance exercises have all been in the 6-8 rep range for the prescribed 5 sets. So the majority of my training as of late has been Strength focused and assistance being geared towards myofibrillar hypertrophy. I've been considering doing 2 weeks of sarcoplasmic/pump type training in between either my 5/3/1 split or my own custom designed strength/hypertrophy regimen..
From what I understand, the lighter weight/higher repetition "pump" work has its own benefits..It isn't as taxing on the CNS (which is good for me b/c I've had some CNS fatigue b/c of low cals), promotes increased capillary density, stretches muscle fascia, allows for extra "aesthetic" exercises to be performed, etc..I think something along the lines of either 2 5/3/1 cycles, or 6-8 weeks of strength work (custom routine ~10 sets/week per large muscle group e.g. Chest, back, legs, shoulders) staying within 1-5 reps, and 6-8 sets/week for secondary movers (biceps, triceps, calf work) for 6-12 reps..Follow this with either a deload week, or jump straight into my 2 weeks of all higher repetition higher volume lifting.This is a rough outline for what I plan on doing.. Advice, additions, opinions are welcome..