5 days a week, Mon - quick 60 minute volume workout, Tues - Bench training for powerlifting, then accessory work after Wed - Squat training for powerlifting, accoessroy work after Thurs - quick 60 minute volume workout Friday - rest, Saturday - Deadlift training for powerlifting, then accessory work, Sunday - rest.
When I was lighter, not trying to drop a few lbs, I would only train my three lifts on three separte days during the week. I got stronger with the added rest, but I also started adding too much fat. I have to do my volume workouts now during the week with minimal rest as my "cardio", keep the heart rate up, and work on recomping.
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