anyone have a good program/template for twice a week frequency? attempts to write my own have largely been in vain. hard to balance volume/frequency

will take a look. thanks

I'm running it right now , been on it like 2 weeks so far. Will update you on the progress when I'm actually on it for a few months

how've you done with the recovery thus far? volume looks sensible/sustainable

This post was edited by Aimed_Shot on Jul 27 2014 01:40pm

Pretty good , and Im still reverse dieting. No problems yet.

Ditch direct shoulder presses. Bench 2-3 times a week. Rear delts 2-3 times a week. Lateral raises 2-3 times a week. Makes the volume/frequency thing much much easier.

This post was edited by PureOwnage2 on Jul 27 2014 03:57pm

aren't you cutting?

I've heard around here that it's a lot better to go on a strength routine when on a defecit

Not anymore