Best training type for advance weight lifters

[yannick35]

After training for so long i don't see why advance weight lifter just dont use the listen to your body principle.

I have been using this type of training for the last couple of years and made my best gains, muscular development yet, of course combined with a good diet.

I do use this split because i feel it works best for me.

Chest, triceps

Back, biceps

Shoulders

Legs

Some days i might split chest in morning training and triceps evening if i feel like it.

Training shoulders alone allows more work to be put on them.

If i feel that after going true my 4 days i can work chest and triceps again on the fifth day i will, and i give my body a break when it tells me to.

I lift heavy but not to the point where i reach failure on every rep, i do fail at 12 reps, i usually go for 8-12.

My goal of course is not mass, but building a muscular body, i have all the mass i need right now at 5 feet 10 i am around 215 pounds still bf% is to high but with that training it allows me to work on this too.

I am not sure why this training principle as not been touch or is not talked about more, i remember that bill phillips and shawn phillips as well as RIP guru Dan Duchaine where very high on that training principle and said that you can work your muscles a lot more then you think.

[cherrydrpepper]

Thats my favorite split personally.

One thing I have noticed is that my body likes change. I decided to do just biceps forearms a couple of days ago. I squeezed through every movement. I went to failure on most of the bicep reps. I did the movements with moderate pace up and slow on the negatives. My biceps are still sore like they haven't been in a while.

Blasting the weight up and knocking out quick reps is great for the ego, but in reality I think the muscles want slower, more controlled movements. This is something my routines have really been missing. Simple changes like this. I did bench with bands on the barbell and a spotter the other day. Really felt that as well. Monotony really is the enemy of growth in my opinion.

I forgot one thing. Just watched Dorian Yates - Blood and Guts today. It is amazing how often his trainer says "squeeze it.. feel it" or how often they talk about full range of motion and contraction while lifting. The amount of control he shows with high weight is also incredible.

[yannick35]

Since i am not using maximum super heavy weights i am going for forms, a lot more, instead of taking 40 pounds db for curls i will take 25-30 pounds and do as you say squeeze the weight. Also on bench and incline press i do the same and i feel the chest working a lot more like this. But i still use the listen to your body principal, after my 4 cycle is done i go back to day 1 if my chest and triceps are ok i will hit them again, i will not wait a full week to do so.

Also i just turned 38 years old, and i really don't want to stop training. The older i get the more i feel i have to train harder LOL

[the big 1]

After training for so long i don't see why advance weight lifter just dont use the listen to your body principle.

I have been using this type of training for the last couple of years and made my best gains, muscular development yet, of course combined with a good diet.

I do use this split because i feel it works best for me.

Chest, triceps

Back, biceps

Shoulders

Legs

Some days i might split chest in morning training and triceps evening if i feel like it.

Training shoulders alone allows more work to be put on them.

If i feel that after going true my 4 days i can work chest and triceps again on the fifth day i will, and i give my body a break when it tells me to.

I lift heavy but not to the point where i reach failure on every rep, i do fail at 12 reps, i usually go for 8-12.

My goal of course is not mass, but building a muscular body, i have all the mass i need right now at 5 feet 10 i am around 215 pounds still bf% is to high but with that training it allows me to work on this too.

I am not sure why this training principle as not been touch or is not talked about more, i remember that bill phillips and shawn phillips as well as RIP guru Dan Duchaine where very high on that training principle and said that you can work your muscles a lot more then you think.

HIT or dogg crap are the best ways to train IMO...

BTW, what is your actual routine, which exercises do you use ?