In terms of training, I adhere to a 6day split. I train each muscle group, (excluding calves, which are done twice per week) once per week only. I split quads and hams on different days and train calves respectively with each.
As for cardio, I am not a fan of HIT, nor interval. I generally stick to a steady, continuous pace, 45mins and do this everyday expect the days I train legs (and sundays) or 4 times a week.
Rep range falls between 6-10, although slightly higher (12+) when I train legs and calves. Having said that, provided I am taking the muscle to failure on every set, I'm not overly concerned with rep range. Obviously strength is a good indication of size, but again, I am not overly concerned. What matters is that I am taking the muscle through the full range of motion, controlling the movement (no jerky movements), and actively stimulating the muscle.
My staple exercises consist of basic compund, heavy movements, with an emphasis on squats and stiffs. (I generally do stiffs as I feel it isolates the qlutes and hams better as oposed to the normal variation, though i switch it up every 3-4weeks, just for some variety). I usually will only throw in one isolation movement per muscle group, all following the compound lifts.
A basic outline of my split is as follows;
Monday: quads/calves
consists of 4 exercises and 4sets of each, all to failure.
Tuesday: chest
consits of 4 exercises and 4 sets of each
Wednesday: back
see above
Thursday: hams/calves/abs
see above
Friday: shoulders/traps
shoulders: 4x4 / traps: 1x4sets
Saturday: arms
4x4 for both tri's and bi's
Sunday: complete rest
Originally I was doing 4 exercises for each muscle group with 3 sets for each. As for abs, I throw them in, generally after hamstrings, at least once per week, twice max.
All constructive criticism welcome.
Thanks.
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Originally Posted by BGC123
