A return to my initial and somewhat radical routien(sp?)

[Prime]

Whe i first got into bb i felt that the regular 4-5 day split seemed innefective you only trained each muscle gorup once every 7 days and after 3 exercises with multiple sets you were pretty exhausted. Well i moved to uni and the gym there closed on the weekends so i started doing a regular 5 day split. Then i got a training partner who could only train on set times and the split stuck. Well 2 1/2 years later my progress has slowed alot! Having read all the dogg crap ideas, the heavy duty, beyond failure etc i have come to think that my old routien may have actually been pretty radical and innovative.

It was a two on one off split but it revolved around three exercise days. Back, chest and legs. (other bodyparts included in one of the three days). How did this work, well it went like this.

Monday: Back
Tuesday:Chest
wed: off
Thurs: legs
Fri: back
Sat: off
Sun: Chest
Mon:Legs
Tues: Off
Wed:back
Thurs: chest
Fri: off
Sat: legs
Sun:back
Monday: off
Tuesday: chest
Wednesday: legs
Thursday: off
Friday: back:
Saturday Chest and so on.
This meant that in ten days each bodypart would get worked three times.
Well this may look like massive overtraining, but if volume is radically dropped then it worked. Each bodypart gets worked then it gets a three day break and is then worked, it then gets a four day break and is worked as the first musclegroup after a rest day. What does this mean?
Well say for back: on monday you may do cleans and deads for 2 hard sets each. now on friday youll have worked legs the day before, you may have squatted so you use other back exercises that remove the lower back, you do weighted pullups and closegrip pulldowns/machine rows etc. you then have a full four days till you hit your back again. On your next leg workout between the two back days you may do leg press and leg extensions therefore giving further reccuperation to the lower back.
Now training each bodypart 3 times in ten days can be taxing but as the volume is lowered its managable. Thats 5 workouts in three weeks as opposed to 3 with a conventional split.
Now i expect youre thinking this sounds alot like dogg crapp and i guess it is pretty simmilar, but when i came up with this i knew nothing about training lol i just tried to think of the most logical approach i could.
As soon as my gym opens again im going to return to this approach. If anone finds this theory/practice interesting or they see a flaw please say so. I expect the major concern being overtraining yet on my new regieme you get a comparable7 days rest every 3 weeks rather then the conventional 9 on a 4 day split or 6 on a 5 day. Ill add to this thread as i get reaquainted with the routein.

[KGBnine]

I'm guessing arms are not in there because they are hit while doing other exercises?

[Prime]

I'm guessing arms are not in there because they are hit while doing other exercises?

yeah, bis on back day, tris on chest day

[6_pak]

I understand arms,but what about shoulders?

[Prime]

I understand arms,but what about shoulders?

ill do what i do now. split shoulders over chest and back day.

[Prime]

Ok here's the workout schedule as it currently stands

New workout

1st back: Deads, Bent over rows. Behind back shrugs, seated cable bar rear lats, preacher curls overgrip ss with regular. Bar/plate holds.

1st chest: Benchpress, dumbell press, bumbell shoulder press, dumbbell lats. Tricep
pushdowns, hanging leg raises.

Rest day

1st legs: leg press, 1 leg smith squat, seated hs curl, leg press calve raises

2nd back: Weighted pull-ups, parallel handle pulldowns, dumbell shrugs, incline bench db lats, Barbell curls. Behind back forarm curls

rest day

2nd chest: Incline dumbbell press, incline flies, unilateral Arnold press, cable lats, closegrip benchpress, crunches.

2nd legs: Squats, step ups, Romanian deadlifts standing calve raises

rest day

3rd back: Bench rows, dumbbell rows, front barbell shrugs, bent over cable lats, cable curls, custom zottman curls and ball and chain.

3rd chest: weighted dips, cable crossovers, front raises, seated db lats, tricep extensions, raised leg crunches ss with twisting.

Rest day

3rd legs: Front squat, cable adduction and abduction, cable hs curl, seated calve raises.

1st back: Deads, Bent over rows. Behind back shrugs, seated cable bar rear lats, preacher curls overgrip ss with regular. Bar/plate holds.

Rest

1st chest: Benchpress, dumbell press, dumbell shoulder press, dumbbell lats. Tricep
pushdowns, hanging leg raises.

1st legs: leg press, leg smith squat, seated hs curl, leg press calve raises

[Elysium]

man you've deffinately put some thought into this, its sounding good bro

[Prime]

anyone else care to add any input?

[IronReload04]

awesome. if i were to use it, i would put chest as day 1 and back as day 2. thats really the only thing i would do differetnly

[IronReload04]

awesome. if i were to use it, i would put chest as day 1 and back as day 2. thats really the only thing i would do differetnly

bench press will be way off done after back day, but possible back day may not be thrown off too much done after chest. that is my reasoning or thinking

[Prime]

bench press will be way off done after back day, but possible back day may not be thrown off too much done after chest. that is my reasoning or thinking

hmmmm i have never trained chest before back, I always liked to keep a nice gap between back and legs to maintain the rest my lower back gets.

[Prime]

Ok guys well its been a few months on the new routein. My bench is at the best ever, as is my incline dumbell press and my dip strength. I did a pb last 2 sessions on deadlifts. Im lifting either at or close to pb's for everything except on squats due to a few persistant injuries but they are coming along well.
All in all this workout is working really well for me.

I shall coin it something catchy "The Prime Workout". Read up about it here while you can before i delete this thread and start charghing for my services

[superfat73]

i heard doing bis with back and tris with chest is not good???