Originally Posted by
Narkissos
When i' m preparing for a contest...and have the opportunity to train twice per day, i do cardio twice per day...and, in addition i also comsume PWO-meals twice per day.
The gylcemic index of one meal may differ tho...depending the muscle group work out in either session.
**disclaimer**... i do not weight-train 6 days per week tho. That imo would be too taxing. I may however do cardio 5-6 six time per week.
High volume is how i usually train. I'm not suggesting it to anyone though...but it works well for me.
The way each session is arranged depends on my goals...AND recuperative abilities.
For example, at the end of my cutting cycle i was training each body part once per week...at the beginning i was training everything twice per week..currently i'm training one bodypart, every other day. This changed as my recuperative tolerances changed. Due to diet, depletion fo rmy contest my recovery dropped and thus my training frequency droppped. Obviously my splits changed to suit.
Everything Twice per week:
Monday:
a.m. quads/hams/calves; cardio
p.m. chest/ tris; cardio
Tuesday:
a.m. back; cardio
p.m. shoulders/bis; cardio
Wednesday:
a.m. Abs; Cardio
Thursday:
a.m. quads/hams/calves; cardio
p.m. chest/ tris; cardio
Friday:
a.m. back; cardio
p.m. shoulders/bis; cardio
Saturday:
p.m. Abs; cardio
Sunday:
Rest
In this instance... carbs were consumed in both PWO meals...and a smaller amount in both PPWO meals. The other meals were pro/fat. This does not mean that total carb amount per day is increased however. Instead, carb allotment is split...with preference to the times of highest insulin sensitivity.
e.g. if you're allowing yourself only 150 grams of carbs while cutting, Each PWO meal would contain 50 grams of high glycemic carbs..and each PPWO meal would contain 25 grams of low glycemic carbs.
Everything once per week:
The point here was to reduce the length of each weight-training session... by splitting up the session into two parts. I'd hit the least taxing bodypart in the am when my glycogen was lowest...and the most taxing in the evening cus i'd've consumed at least 3 meals by then, thus i'd be able to generate more intensity
Day 1:
a.m. tris/calves; cardio
p.m. Chest; cardio
Day 2:
a.m. hamstrings; cardio
p.m. quads; cardio
Day 3:
p.m. cardio: 45 minutes
Day 4:
a.m. Abs; Cardio
p.m. Shoulders; cardio
Day 5:
a.m. Bis/calves; cardio
p.m. Back; Cardio
Day 6/7: Rest
Due to separating large bodyparts and small... the glycemic index of the meal following the workout of the smaller bodypart is low with preference. The meal following the large bodypart is high glycemic.
Training EOD split 1:
Day 1: Chest; Delts; tris
Day 2: Cardio
Day 3: Back; traps; bis
Day 4: Cardio
Day 5: Quads/Hams/Calves
Day 6: Cardio
Day 7: Start from day 1
Here...this is a one-session per day workout... PWO-nutrition is pretty straightfoward. This split can further be manipulated by the addition of an a.m. cardio session on training days... and the relocation of the weight-training session...to the evening.
I personally wouldn't do this tho. i find this split is good for a lean bulk..as it allows good recuperation time. Thus adding more cardio would be self-defeating.
Hope this Helps Dally
~Corey
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