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according to the routine on power days rest periods are longer than usual, around 2-3 minutes if not more. This is addition to the fact that you're hitting every muscle in your upper body makes these...

Lower Body Power Day

Squats
295X5
295X5
305X5
305X5

Leg Press
7 platesX8

I'm definitely having symptoms of overtraining, stalled strength/size gains, fatigue etc. I plan on backing off on volume and weight slightly for a week and avoiding going to failure on any set....

following any program to a T doesn't work for everyone

it's not, if anything it seems like not enough. I'm wondering if the total volume for week is reasonable. obviously it varies from person to person. I've heard of people do 15-20 sets for chest or...

this may solve my problem then haha, i definitely meant sets. im talking about volume here, i go 3-5 reps on these days. i know everyone responds different but is this too much volume?

How many sets per bodypart do you use on power days and hypertrophy days respectively?


On upper body power days for instance, I typically do around 6-7 sets per bodypart, and on hypertrophy days...

i've been using multiple variations of Layne Norton's power/hypertrophy adaptive training (P.H.A.T.) for a while now and for those of you who follow similar programs do make use of intensity...

Chest/Triceps


Flat DB Press

70sX10-3 sets

move up to 75s if you hit same next week

Incline HS

Back/Shoulders/Biceps Hypertrophy


DB Press

60sX8
60sX8
60sX7

Rear Delt

Chest/Triceps Hypertrophy


Incline DB

75sX8 PR!
75sX8
75sX7

try 3 sets of 8

Legs/Shoulders/Calves Power


Squats

275X5-3 sets

Leg Press

5 platesX8

Flat Bench

175X5
180X5
180X5

Incline HS

140X6
150X5

Shoulders/Biceps/Back Hypertrophy


DB Press

60sX8
60sX8
60sX7

DB Laterals

I recently watched a video with Dorian Yates explaining proper bicep training (forgot where the vid is) but I thought he brought up a lot of really good points.

1. Explode up on the positive...

Chest/Triceps Hypertrophy


Flat Bench

180X8
180X8
180X7

Decline HS

alright, thank you, the reason I made this thread is because im trying to bulk and limit fat gain as much as possible because I have a slightly endomorphic metabolism.

I guess I just have to deal...

so if you were at a point where you were no longer gaining weight it wouldn't matter if you added more carbs or if you added more fat to your diet?

okay so we've established that both diets could lead to solid gains, but the other question is would the diet with less carbs allow you to stay leaner without limiting growth?

Legs/Shoulders/Calves Power


Deadlifts

335X5
355X5
365X4

Single Leg Press