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Old 02-26-2010, 11:28 AM   #564
Derek Weaver
Senior Member
Join Date: Nov 2007
Posts: 2,628

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.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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