these guys are bigger and stronger than the fresh-faced beginners, but not developed enough to do damage on a bodybuilding stage or powerlifting platform. don’t let the need to push more weight dictate form – it should be constant and near perfect. at this stage i’m going to challenge you a bit more with some high intensity sets and work your volume up some, but not to advanced levels. although you’re being pushed harder, you’re not being pushed to the brink of overtraining or even overreaching, for that matter. shape your habits now, as they’ll become a necessity when you’re ready to step it up to the advanced level. at this point in your training you have to constantly find ways to shock the body.
with intermediates i begin to slowly work more intensity into their programs for a little extra push as the program progresses. the more advanced the program gets, the higher your training intensity and volume will be. but jumping from a basic routine to a full-tilt mountain dog assault is unwise, unnecessary, and counterproductive. there are several ways to organize your training week, but one split is superior for the vast majority of lifters. jim wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. for a small number of people, if works great.
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