Hi,
I have run the HLM and GPP/Hypertrophy Bias (3 day) templates a few times now. Up to this point my strength has steadily gone up. After 2 runs respectively with little alterations I think it is time to up the volume. I finished HLM2.0 last week and want to start another hypertrophy cycle. I own the 4 day template but for now don't have the time to add another training day. So how would I go about increasing volume (if at all)? My first inclination was just adding one top set for every exercise. This seems to be unproblematic for the upper body lifts, the squat and the supplemental exercises but I am unsure about the deadlift considering the way BBM tends to program it's volume. Then again, my lower body lifts have increased substantially, whereas my upper body lifts are not up to par. So another thought was keeping the volume for squat and deadlift and adding one or two top sets only for the upper body lifts.
Some context:
I am 33 years old, weigh 102kg and don't plan on competing for the moment. I want to lose some weight. I have been eating at a caloric deficit for the past week (went down from about 3200Kcal to 2500Kcal).
Last week I finished HLM2.0 with:
Squat 217.5kg * 1@8
Deadlift 260kg * 1@8
Bench press 132.5 * 1@8
Press 92.5 * 1@8
Development of my e1RMs in that HLM cycle:
Squat: 222kg --> 241.5kg
Deadlift: 266kg --> 286kg
Bench press: 136kg --> 144kg
Press: 95.5 --> 102kg
I have run the HLM and GPP/Hypertrophy Bias (3 day) templates a few times now. Up to this point my strength has steadily gone up. After 2 runs respectively with little alterations I think it is time to up the volume. I finished HLM2.0 last week and want to start another hypertrophy cycle. I own the 4 day template but for now don't have the time to add another training day. So how would I go about increasing volume (if at all)? My first inclination was just adding one top set for every exercise. This seems to be unproblematic for the upper body lifts, the squat and the supplemental exercises but I am unsure about the deadlift considering the way BBM tends to program it's volume. Then again, my lower body lifts have increased substantially, whereas my upper body lifts are not up to par. So another thought was keeping the volume for squat and deadlift and adding one or two top sets only for the upper body lifts.
Some context:
I am 33 years old, weigh 102kg and don't plan on competing for the moment. I want to lose some weight. I have been eating at a caloric deficit for the past week (went down from about 3200Kcal to 2500Kcal).
Last week I finished HLM2.0 with:
Squat 217.5kg * 1@8
Deadlift 260kg * 1@8
Bench press 132.5 * 1@8
Press 92.5 * 1@8
Development of my e1RMs in that HLM cycle:
Squat: 222kg --> 241.5kg
Deadlift: 266kg --> 286kg
Bench press: 136kg --> 144kg
Press: 95.5 --> 102kg
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