Originally Posted by TeeKay
So one of the things I sort of always knew but Charly re-iterated was the need to have a solid structure to your workout. I think from a pure aesthetics-driven standpoint it's less important, but I think after this comp I'm going to really focus on putting on size and strength for at least a year before competing again. I also realize when I start my new job in July the amount of time I can spend in the gym is going to drastically decrease.
I've been trying to figure out the best approach for packing on some strength/size and not spending 2.5 hours in the gym each day. Wendler's 5-3-1 4-day bodybuilding split looks really promising. It would decrease the amount of working sets I do per workout from 30-40 down to 19 with most of that coming from assistance work.
I have been thinking about stripping down to a real minimalist routine. Bench, shoulder press and 2 types of rows on upper days, squats, deads and calf raises on lower days. All that matters is putting more weight on the bar over time... and keeping workouts short = faster recovery and more frequency. I would try going back to the absolute basics and just adding on a tiny lil bit of accessory work to address weaknesses
My leg day now is just squats and deads. Im wiped after every session and making gains. Frequency > volume IMO.