I'm soon coming off a cut and am wanting to up the calories for a while and pack on some more size and strength. I've been following a 4 day split combining strength and hypertrophy rep ranges, basically working up to a 3rm on the main lift then 2x5 and 2x8 on assistance work.
Basically i'm wanting to try a Westside style of training but with more hypertrophy work and if possible would also like to incorporate ME overhead press work but am finding it difficult to think of how to incorporate it all especially without overtraining being an issue. I've just got my first pair of bands (only a pair of minis) which i've yet to use properly.
I was thinking something like
Day 1 - ME Bench/ME Overhead Press & Upper Body Assistance
ME Bench/ME Overhead Press
Day 2 - ME Squat/Deadlift & Lower Body Assistance
Day 3 - DE Bench & Upper Body Hypertrophy
DE Bench 8x3 @ 50-60%
Day 4 - DE Squat/Deadlift & Lower Body Hypertrophy
DE Box Squat 10x2 @ 50-60%
DE Deadlift 6x1 @ 60-70%
Rep ranges for assistance exercises (Days 1 & 2) would probably be 3x5 and for hypertrophy exercises 3x8-12.
Any input would be greatly appreciated.
I would also like to know people's ME lifts of choice and if i should always use the bands on my DE work.
For ME Bench work i was thinkin flat bench, dead press (off pins in the rack), floor press and pause bench.
For ME Overhead - Military Press, Push Press, Seated Press and partial press (off pins)
For ME DL Squat - Squats, Front Squats, Box Squats, Partial Squats off pins, Deficit Deadlift, Good Mornings, Deadlift and Rack Pull (from knees)