Workout Frequency

[-KJ-]

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!

[baseline_9]

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

[Brazensol]

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.

[-KJ-]

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.

If it is what works then don't change it. Also what fits the schedule..

[-KJ-]

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

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

[nafnlaus]

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.