Originally Posted by
eatrainrest
ok ronnie awesome read! questions i want to start a blasting phase it would be with a 4-day split i have years of experience and lifting and had a few questions.
i would either use a 4-day or a 3 day on/1 off
i would start out with 1 muscle group per week (since i do some two tiems now), and keep my blast at about 10-12 sets, and my deload at 5-6 sets. another question, although the blast is meant to stimulate muscle growth, for smaller muscle groups like calves, abs, biceps, triceps, even delts, dont you feel 12 sets is too many??? i was thinking liek doign 8-9 for secondary muscles during a blast and 4-5 during a reload. 8-10 sets is plenty for smaller muscle groups. I just used 12 as an example. My arms do well with 12 but they also do well with 8 sets during a reload.
it would look something liek this
4-day split 1 muscle gorup per week
monday-chest
tuesday-back/abs
wednesday-off
thursday-legs
friday-shoulders/traps/abs (I would train legs on friday to allow more CNS recovery).
5 day would be (1x per week)
monday-legs/calves
tuesday-chest/abs ( I would train chest on monday, back on tuesday and legs on wednesday to improve CNS recovery)
wednesday-back
thursday-off
friday-delts/traps/abs
saturday-bis/tris/calves
5 day 2x per week body part example
m-chest/back
t-delts, bis, tris/abs
wed-legs/calves
thurs-off
fri-chest back
sat-delts/bis/tris/abs
repeat liek day 1,2,3 off 1,2 then start next week with day 3 (looks good and you might do better using the same lay out with a 3 day on/2 day off split)
also, you said stay with the same exercises/routine during the entire 8-12 week phase right? it would be ideal after a 1-2 week prime, to switch up exercises routines example liek splits and liek swapping some barbells with dumbelles/incline with flat (to stimulate different muscle fibers)?? (you stay with the same exercises until you feel as though you have plateaued on them and/or begin to sense over-use injuries developing. You can blast for as long as you want (not just 8-12 weeks) before returning to a prime. During the blast I would keep it the same but some do well by training fewer days of the week during a deload. For example: You could train 5 days a week during a reload and only 3 day a week during a reload as long as there is not too much time gap between training muscle groups.)
and during the deload, use the same exact intensity in the same rep ranges as the reload correct? just obviously account for lower protein intake becfause the blast is the most anabolic state. YES!my primer would be 12 reps at 80% intensity and during anabolic do low intensity cardio 3-5x weekly, but when is the best time to do a alternating high and low intensity cardio like 1 or 2x weekly. during the reload? You can go as high as 3 day sper week of cardio during a blast. I need you to be a bit more specific in regards to when to do HIT cardio vs moderate. Not sure I fully understand the question.
thanks alot ronnie sorry for the long post lol
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