I want to embark on program 2 but I have a question on the second A and B workouts. For example, if i bench on Monday and work up to a 6RM+2+2+2, then should I do the same intensity on Friday and then repeat the same process the next week. That would be following the program as stated, but I was wanting to know if on Friday I should do maybe Incline instead to switch things up, or just wait to switch or stay with bench during the second cycle of the 4 week program. Hope this wasn't to confusing on what I'm asking.
I was wondering the same thing. The thing I enjoy about the 4 day split normally is that I can use two different compounds to work the muscle. An example of how I have been doing it is on a Tuesday I would do flat bench and military press, and Thursday I would do incline press and dumbell shoulder press. Any answers?
Just saw Chris Mason's post in another thread. I'll go with no changing
I think I would focus on one until it stalled. Then you could focus on a different one. I think it's obvious that this routine is trying to get you stronger on a handful of lifts rather than trying to hit the muscles from every angle.
Understood. I just wasn't sure if the 2 day rest between A2 and A1 was enough but like it says, it's designed for what you can handle and I'm ready to begin.
As the guys say, give it a go as written. Once you get the hang of the program and then if you have enough experience to tinker, go ahead but try and give it a shot for a good 4-6 weeks exactly as it is before making any changes.
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Making changes to the training splitsQ. I plan on doing the 4-day routine. Can I do Mon/Tues, Thurs/Fri or does that leave too many rest days over the weekend? Also, should ‘A1’ and ‘A2’ have the same exercises or should each one have its own blend?
A. Keeping it to weekdays is fine. A1 and A2 don’t necessarily have to have the same exercises, but I suggest initially seeing how you get on with keeping them the same. The fewer variables you need to keep track of the better.
However, it is your routine. We have given you the outline and the plan to follow. It is up to you to make it work best for you. If you want different variations of the same movement, go for it. I have no issues with using a variation on a theme. A dumbbell bench and a Hammer Strength bench are both going to work the horizontal pressing muscles after all, which is all you’re really after.