Transition from 5x5 to 4x10

[Dolphinski]

Yeah, heavy as you can on the first without going to failure. Personally I wouldn't go to failure on the last set either, just stop when you think you'll have trouble with the last rep.

[Maximi11ion]

Hey Barrington, have you had a look at this very simple routine T NATION | Stripped Down Hypertrophy

I'm following it at the moment - I can't vouch for it as I'm only a couple of weeks in but you might be interested, I'm doing every other day instead of 5 days a week. I won't lie it's effing hard work and it takes me a long time to get through but that suits me at the moment. I started the 4 x 10 sets @ 60% of my 5 x 5 max and have been working up from there to reach the right weights.

Basically Push pull Legs full body work out each session, exercises split into two groups. Perform both groups each session alternate the order each session, one group 5 x 5 and next 4 x 10.

Group 1
A1) Upper body horizontal push
A2) Upper body horizontal pull
B) Quad-dominant lower body

Group 2
A1) Upper body vertical push
A2) Upper body vertical pull
B) Hip-dominant lower body

[dowdy16]

surely doing the same exercise 3 days in a row can't be all that good for recovery . . .

[Maximi11ion]

Hey sorry, just realised you were after less volume not more! Ignore me

[Maximi11ion]

Quote

surely doing the same exercise 3 days in a row can't be all that good for recovery . . .

Is that to me? I'm doing it every other day - although the article said 5 days a week but I couldn't hack it.

[dowdy16]

ye thats what i read, mon tues thurs fri sat.

that would destroy most people, i think 3 days is more appropriate for most people

[Dolphinski]

Unless you're on steroids of course. Seems like a lot of natural lifters try these routines off places like bodybuilding.com and t-nation not realising that they're actually aimed at juiced up guys that can handle these intensities on a regular basis. Just takes a bit of common sense to work it out though.