Productive Member
So I want to know what training frequency you have?
Ive tried 4 day splits hitting each part once, the sme with 5 day split.
ATM my split is Back/Shoulders, Legs, Chest/Arms working out 4 days per week.
So week one back/shoulders is hit twice and week two legs twice and so on!
Input would be good to hear!
The Transformer ~VET~Recognized Staff Winner - $100
What do I believe is optimal?
Legs hypertrophy
Push hypertrophy
Pull hypertrophy
Rest
Legs power
Push power
Pull power
Rest
Repeat
However as that rolls on an 8 day rota it may not be practical for some people.... If that's the case I'd do the following 7 day routine...
Legs hypertrophy
Push hypertrophy
Pull hypertrophy
Rest
Lower body power
Upper body power
Rest
I love training HIT but from most of the guys I listen to it simply is not the best training system long term....
I now preach moderate volume with overreaching phases of increased volume or intensity (HIT) followed by deload phases
Don't be a 'Bro'..... Believe nothing....Question everything
Baseline - Working to phase out this generation of Bro-Scientists
Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros
Productive Member~ Recognized Member Winner - $100
Right now I'm doing a four day split.
Day 1 - Chest/calves
Day 2 - Back/Shoulders
Day 3 - Off
Day 4 - Tri's/Bi's/Abs
Day 5 - Legs
Day 6 and 7 - Off
I am thinking about moving legs to the front of the rotation (Day 1) because they are so damn demanding on me. lol.
This might be a bit unconventional but I feel I get a great workout each day so I'll stick with it for now.
Productive Member
If it is what works then don't change it. Also what fits the schedule..Originally Posted by Brazensol
Productive Member
Yeah I just read over your power/hyper thread! I'm thinking of implementing it soon enough! I'm on vacation next week for 14days then back to business. 7day is more practical for me due to the Saturdays I work
Banned
month of hypertrophy reps: 10, 4-5 sets for the squats and the pulls. training 3-4 times a week. other days would be active recovery and technique and or complexes.
month of strenght reps: 6, 5x5 for the squats and the pulls 4-5 times a week. rest would be the snatches and cleans
three weeks of full intensity 3 reps maximum repetitions, singles, doubles and triples. full effort till failiure then doubles and triples at 90-95% of the daily max. snatches and clean and jerks, power snatches and cleans over 4 days, rest will be squats.
repeat.
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