Adding "speed" work to a bodybuilding routine?

[AndrewWard123]

Hey everyone,

First of all, I apologies if this is a stupid question, I am not that knowledgeable about Powerlifting/Conjugate training.

Basically, I am doing an Upper/Lower split 4x a week (Monday, Tuesday, Thursday, Friday)

I focus on a compound movement for the first exercise of each day eg:

Monday:
Squat 5x5 or 3-4x6-8
Supp/Accessory stuff

Tuesday:
Incline/Military Press 5x5 or 3-4x6-8
Supp/Accessory stuff

Thursday:
Deadlift 5x5 or 3-4x6-8
Supp/Accessory stuff

Friday:
Bench Press 5x5 or 3-4x6-8
Supp/Accessory stuff

I love the compound lifts Squat, Bench, Deadlift etc.

However, my problem is, only doing them once a week, when I perform the lifts, it takes me awhile to "get set", and feel 100% on them.

I am wondering if by increasing the frequency they are performed, it will help keep me in "tune" with them, and help my training?

I was thinking "light" or "speed" days would be right for this as it would not interfere with my recovery that much.

Once again, I apologies if this was a stupid question, it was just something I was thinking about.

Thanks!

AW

[AndrewWard123]

Sorry guys I forgot to add my plan:

Basically:

Monday:
Speed Deadlifts 10 sets, 2 reps
Squat 5x5 or 3-4x6-8
Supp/Accessory stuff

Tuesday:
Speed Bench Press 10 sets, 3 reps
Incline/Military Press 5x5 or 3-4x6-8
Supp/Accessory stuff

Thursday:
Speed Squat 10 sets, 2 reps
Deadlift 5x5 or 3-4x6-8
Supp/Accessory stuff

Friday:
Bench Press 5x5 or 3-4x6-8
Supp/Accessory stuff

[Fluster]

I know nothing about BB splits - But the idea seems sensible. I'll spare you the usual recommendation of just doing a proper program as that's obviously not your goal, but certainly increasing the frequency of your lifts will improve your form. Good idea.

[AndrewWard123]

I know nothing about BB splits - But the idea seems sensible. I'll spare you the usual recommendation of just doing a proper program as that's obviously not your goal, but certainly increasing the frequency of your lifts will improve your form. Good idea.

Hey mate, thanks alot for your response.

The "speed" work would be extremely light. Strictly concentrating on technique and form.

Thanks again