yep I'm training for size more than for strength...
yeah I think if I stick to the program, I'll be able to add some weight to my lifts, but not much. anyway since I have camp this week, I'm kinda forced to take a break haha.
just some questions...
1) for the main lifts (squat, bench, pullup, DL, OHP), I will be doing more sets than the assistance lifts right? i.e 3x8 as compared to 2x8(?) for the assistance. or just 3x8 for all the lifts?
2) when you say hit 12 reps, that is only referring to the last set? something like 5/3/1 where you only do til failure on the last set. i.e 8, 8, 8+
3) how do I switch between i) bench and incline bench ii) pullups, weighted pullups, chinups? will a simple alternation between the exercises work or just do everything in 1 session?
Example
Push
Bench Press 3x8
OHP 3x8
Squat 3x8
Dips/skulls (triceps) 2x8
Pull
Pullups 3x8
Shrugs 3x8
Deadlift 3x8
Rows 2x8
Curl 2x8
Yes, your compounds still form the core of your program so definitely more sets for them.
Also, in any hypertrophy program, my experience is that
you leave the squats & DLs as the last exercise; reason is v simple - since they are the most demanding, if you put them 1st or even in the middle of your workout, after that you may lack the energy to go all out for the other exercises.
With the exception of squats & DLs, you go to failure in the last set of the other exercises & once u can hit 12 reps, increase weight for the movt the next session so pl find a spotter for your last set.
Pl note that a higher rep scheme doesn't necessarily mean the training intensity is less so maybe do 4 sets for your compounds & 2 or 3 sets for your isolations. For your isolations, slow the tempo down: 2 secs up 3 secs down - reason for this is because isolation movts are single joint exercises, you want to protect your joints & a slower tempo will go a long way to ensure you don't end up with sore elbows or elbow tendinitis in the case of curls & skullcrushers. If you want to play it safe, substitute close grip bench presses in place of skullcrushers as dips can cause shoulder issues if you've got unstable shoulders or rotator cuff problems before.
As for bench, press & row variations, you can vary them in different sessions eg
Day 1 - BB bench press, BB OHP
Day 2 - BB row
Day 1 - DB incline press, DB OHP
Day 2 - seated cable rows or DB rows
If u train at clubfitt where the DBs are only up to 20kg then no choice but to stick to movts using BB.
Pl start to listen to your body v closely & make any adjustments to the program where needed eg if u feel your lower back is aching too much from squats & DLs, then switch to front squats & assisted glute ham raises on the lat pulldown machine & a bench in front of u (google on youtube on how to do this) for a couple of weeks.
In bodybuilding or strength training - it's stimulate your muscles, not annihilate them...