Dayz
Level 8 Valued Member
I'm wrapping up a hypertrophy block relatively soon, which has seen me make solid gains on neglected muscle groups, especially biceps, triceps, calves, chest and quads.
Traditionally I've run programs like S&S, ROP, Giant.
I decided to do this because I wanted to gain weight for aesthetics but also to help me achieve my goals (listed below).
Using an upper lower split, I've gained 3.5kg since late feb but stayed lean. Mostly by adding exercises like bicep curls, difficult pushup variations done strict and slow, rows, split squats, deadlifts, calf raises etc. I've honestly been shocked at the progress and that's with some bad interruptions (covid, moving house etc).
Longer term I'm thinking of moving to other strongfirst strength/power programs, and adding easy LISS back in as I've neglected that over these months.
I'm making the changes because they fall line with my longterm goals:
2 x BW DL
40kg press (1/2 BW)
S&S Solid
LISS - for health
I'm thinking of running something like a cycle of each of the following:
1. PTTP
2. S&S + deadlifts
3. Q&D + deadlifts
Is there any chance the above three routines could maintain the muscle I've built? (For the record, it's obviously not a huge amount of muscle in the scheme of things - certainly nothing like a bodybuilder). I'm thinking maybe by continuing to drive maximal strength in my deadlift, while keeping my bodyweight the same, that might be enough to maintain?
Im intending to keep my bodyweight exactly where it is as it's perfect for my frame (6'2 @ 181lb, or 188cm at 81.5kg).
Sans weightloss, would the above routines be suitable for preserving mass? Or should I add an assistance day or something?
Traditionally I've run programs like S&S, ROP, Giant.
I decided to do this because I wanted to gain weight for aesthetics but also to help me achieve my goals (listed below).
Using an upper lower split, I've gained 3.5kg since late feb but stayed lean. Mostly by adding exercises like bicep curls, difficult pushup variations done strict and slow, rows, split squats, deadlifts, calf raises etc. I've honestly been shocked at the progress and that's with some bad interruptions (covid, moving house etc).
Longer term I'm thinking of moving to other strongfirst strength/power programs, and adding easy LISS back in as I've neglected that over these months.
I'm making the changes because they fall line with my longterm goals:
2 x BW DL
40kg press (1/2 BW)
S&S Solid
LISS - for health
I'm thinking of running something like a cycle of each of the following:
1. PTTP
2. S&S + deadlifts
3. Q&D + deadlifts
Is there any chance the above three routines could maintain the muscle I've built? (For the record, it's obviously not a huge amount of muscle in the scheme of things - certainly nothing like a bodybuilder). I'm thinking maybe by continuing to drive maximal strength in my deadlift, while keeping my bodyweight the same, that might be enough to maintain?
Im intending to keep my bodyweight exactly where it is as it's perfect for my frame (6'2 @ 181lb, or 188cm at 81.5kg).
Sans weightloss, would the above routines be suitable for preserving mass? Or should I add an assistance day or something?