Training program - 1st cycle

[Eupharies]

ok cool, loving the info.

If i was to do a 5 day split, it would be something like this... watcha think..

Monday - Back

Weighted pullups 5 x failiure
BB row 4 x 12 10 8 6
Cable row 2 x15
Deadlift 3 x 6
Shrugs 3 x 15
2 sets of biceps at the end
Abs 3 x 15

Tuesday - Chest

Flat bench, 2 x warmup sets, 4 x 10 8 6 6
Incline DB press 3 x 10 8 8
Chest dips 3 x failiure
Cable flyes 3 x 15 12 10
2 sets of triceps at the end

Weds - legs

Squats 2 x warmup, 4 x 10 8 8 6
Leg press, 3 x 15 12 10
RDL 3 x 5
leg extension 3 x 12
Leg curl 3 x 12
Shrugs 3 x 15
abs 3 x 15

Thursday - Arms

BB curl 3 x 10
Incline curl 3 x 10 8 6
Cable curl 2 x 15
Chins 2 x failiure

Skullcrushers 4 x failure (last set finish with cg bench to failiure)
CGBP 2 x 10
Pushdowns 4 x 12 10 10 8
Dips 2 x failure

Friday Shoulders

DB press 4 x 12 10 8 6
Lat raise 4 x 15 12 10 10
Rear delt cable 3 x 15
Upright row 2 x 10
Shrugs 3 x 8 (heavy)
Abs 3 x 15


How does that look in comparison to the 1st workout??

Much appreciated

[tbody66]

I agree that everyone recovers at a different rate. Over the years I have lifted with pretty much every split there is. Hitting each muscle once per week is my "sweet spot" for growth. Every competitive bodybuilder I have ever trained and every person I have ever had train me subscribed to the once a week, per muscle schedule. (calves and abs excluded). This doesnt by any means make it the right answer but it does lend some credibility. As far as your leg focus right now T66. This is one of the biggest mistakes/fallacies I think there is in bodybuilding. If you have a lagging bodypart it doesnt need to be worked more often, it needs to be worked with more intensity.
Also, I do believe the heavy/light system you describe can be very effective but again, heavy one week, light the next with this caveat. The light day is as intense or more intense than the heavy day. I see people do this all the time, doing 15 reps and stopping when they had 5 more in the bank "cause it's their light day". Light means, training with the same intensity to failure or near failure in a higher rep range.
I guess if you are avocating the light day be a "lighter intensity" day as well I can see where training a muscle twice per week may work for you. For me, if you are going to train it, traumatize it regardless of the rep range.

I agree with this, my heavy and light days are not referring to intensity or lack of going to failure. I have always preached that if you have another rep in you and don't perform it it's like running a hundred yard dash being in the lead by ten yards and stopping at 99 yards and quitting. My focus on the laggin bodypart is from missing too many workouts for legs so switching the focus to break through whatever I had mentally put in place to not train legs as intensely. The heavier weights used in the early of the week lifts have an extra full day of rest from the weekend before they are hit, and heavier weights affect more than just the muscle that is being worked, joints, tendons, tie-ins etc... so you hit the same muscle group later with lighter weights but equal intensity.

When I do 10x10's with 225lbs for squats it causes me diffrerent pain/pleasure than when I do 180 reps of weightless lunges on my light leg day, not less pain/pleasure from the training, just different type and location. I know that lot's of people do the one bodypart, once a week program, excluding calves/abs, I just don't know how it became the adopted norm, especially with small muscle groups, like arms, they have got to recover so much faster than 168 hrs, unless you are somehow counting them as being hit with other exercises (push involving the triceps and pull the biceps)

ok cool, loving the info.

If i was to do a 5 day split, it would be something like this... watcha think..

Monday - Back

Weighted pullups 5 x failiure
BB row 4 x 12 10 8 6
Cable row 2 x15
Deadlift 3 x 6
Shrugs 3 x 15
2 sets of biceps at the end
Abs 3 x 15

Tuesday - Chest

Flat bench, 2 x warmup sets, 4 x 10 8 6 6
Incline DB press 3 x 10 8 8
Chest dips 3 x failiure
Cable flyes 3 x 15 12 10
2 sets of triceps at the end

Weds - legs

Squats 2 x warmup, 4 x 10 8 8 6
Leg press, 3 x 15 12 10
RDL 3 x 5
leg extension 3 x 12
Leg curl 3 x 12
Shrugs 3 x 15
abs 3 x 15

Thursday - Arms

BB curl 3 x 10
Incline curl 3 x 10 8 6
Cable curl 2 x 15
Chins 2 x failiure

Skullcrushers 4 x failure (last set finish with cg bench to failiure)
CGBP 2 x 10
Pushdowns 4 x 12 10 10 8
Dips 2 x failure

Friday Shoulders

DB press 4 x 12 10 8 6
Lat raise 4 x 15 12 10 10
Rear delt cable 3 x 15
Upright row 2 x 10
Shrugs 3 x 8 (heavy)
Abs 3 x 15


How does that look in comparison to the 1st workout??

Much appreciated

I personally like this workout, not just better than the first, but a good looking routine period!

[Eupharies]

brilliant thanks alot guys.

And just to double check, doing a 5 day split whilsyt on steroids is considered more beneficial than an upper lower split??

Thanks