four compound lifts x3 aweek
- Thread starter klint
- Start date
ITW
Member
Wouldn't recommend
TexasGuy
Active member
As long as you're progressing, you will be building muscle and strength.
I would give your original format a try before judging your recovery ability. It's not too far off of tried and true 5x5 routines. Just make sure you're eating big, sleeping and doing your mobility work either way.
TexasGuy
Active member
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This is the standard 5x5, it's been around awhile. Read through it, understand it's principles and apply them.
This does include rows, important for balance as rodja mentioned.
If I were you, I'd add barbell rows two days of your three and weighted chins the third but I prefer a thick look as opposed to wide.
You won't kill yourself if an 8 week program either way. If you are wanting to build strength on these particular lifts, go for it.
klint
Member
TexasGuy
Active member
klint
Member
asooneyeonig
Well-known member
The Bulgarians did it 7 days a week
I haven't done it but I imagine you could benefit from the frequency as long as you're recovering.
the bulgarians also used it with olympic lifts which have little to no eccentric phase. that makes it much faster for recovery.
Sean1332
Legend
I was more or less joking on the Bulgarian Method of Training, which you are right. I should have made that known when I wrote it. I was bored and reading over it just as the OP had posted regarding his idea.
TexasGuy
Active member
Much better. On Friday I would put rows between bench and ohp for the same reason I would separate squats and deads.
You should see strength gains across the board.
You should see strength gains across the board.
Jcweinsx
Member
I do those lifts but on a/b 3 day split std 5x5 with some assesory lifts chins, tri, shoulders & traps. I prefer to have chest/rows and overhead press on separate days. Too hard to hit the targets on the second exercise. I do bis at end of week as arms get plenty of work from rows and deads. Don't see a lot of low rep strength plans with chest and shoulders on same day. I have done deads on M W a few times and W lift was worthless if monday was heavy. The original a/b plan works for me with some minor tweaks. all the compounds same day would be too tough for me w/o aas or training like an oly lifter for speed at 60%. I'm guessing you are not a oly lifter as cleans/jerks/etc are not included. Try it and and log it. Probably won't kill you.
