How do you guys who compete train in the off season? I've tried many different rotuines and either I've overtrained or undertrained....I need a happy medium. Confusion sets in when I read about 5x5 methods (is this condusie to mass) or the typical 10,8,8,6,6? COuld you ananlyze this and tell me your thoughts? Much thanks.
Monday
Flat Bench ( 4x7, add weight each set)
Incline Dumbells ( 4x12)
Dips (3 sets, once you get 3x15 with bodyweight, add some weight to knock reps down to 8-ish)
Skullcrushers (4x10)
Tuesday
Back Squat (5x5, add weight each set, then 1 backoff set of 8-12)
Deadlift (5x5, add weight each set)
Leg Curls (4x10)
Wednesday
OFF
Thursday
Front Squat (4x8, add weight each set)
Lunges (3x8, add weight each set)
Barbell Rows (5x5, add weight each set, then 1x8-12 as a backoff)
Friday
Push Press (5x5, add weight each set)
Close-grip bench (4x8, add weight each set)
Flat Dumbell bench (3x12-15)
Triceps Pushdowns (3x8-12)
Saturday
Back Squat (5-5-5-5-3 (add weight each set, do the triple with 5lbs more than Tuesday's top set of 5, use this weight for Tuesday's top set of 5 the following week)....then 1 backoff set of 8-12.
Chins ( 3 sets to failure, add 1 total rep each week, when you get all 3x12, add some weight to knock the reps down to 8-ish)
Shrugs (3 sets of 12....I prefer jump shrugs, but if you're not comfy with them, regular shrugs will be fine)
Sunday
Biceps and abs..
