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Old 02-26-2010, 11:28 AM   #564
Derek Weaver
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Join Date: Nov 2007
Posts: 2,642
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For what it's worth if you're looking for upper body hypertrophy I would do something like:

Main lift: 5/3/1

Assistance: Maybe something like 3:2 ratio of pulling to pushing for the sake of shoulder health. I do a fair amount of external rotation stuff and scap mobility that I don't log. Just as I go and depending on how I'm feeling.
+
Complexes for non competing muscle groups on an off/conditioning day or as a warm up. Like Dan John said in his article a while ago, more time on the bar works well to grow. Some Iso work could be done as well to push volume up without exhausting the CNS.
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