posted Fri, 01/06/2012 - 05:17
1288
High rep low volume/Low rep high volume?! Pump or tear
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A debatable topic for sure. I personally have been trying Pump days and Tearing days in the same week. Here is a sample of my workout week:
Day 1 - Back/RearDelts/Abs
Day 2 - Chest/Calves
Day 3 - Bi/Tri/Forearms PUMP
Day 4 - Rest
Day 5 - Chest/Back/Abs PUMP
Day 6 - Delts/Traps
Day 7 - Legs
Day 8 - Rest
Pump - 12-20 Medium weight (65%)
Tear - 4-6 Heavy (75%)
Diet is on, 6 clean meals daily some extra carbs if i feel depleted. I work shift work 4 days on 4 days off. I am not on a cycle yet. Hopefully in the near future!
This has been working for me lately and i have seen a drop in bf with my clean diet. Let me know what you guys think!
Cheers,
Crazy
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do you mean high rep low weight/low weight high rep?
if so i go 3x5 or work up to a heavy 5 or triple for compounds and 2-3x8-12 or 15rep rest pause for iso's with compounds being the bulk of my training.
and i train three non conseutive days a week.
You train on 3 consecutive days? That is way too much for someone training naturally.
The limiting factor here is your central nervous system, which will go into overtraining rapidly on a protocol like this. Even on AAS you'd have to go with something highly androgenic like masteron in order to pull that off in the long run.
Remember, it is the rest days where you actually grow, workouts themselves are catabolic.
Hey bro when I'm training naturally my day s are 3 days on and 1 day rest then repeat. I have always been taught to train this way. If u could explain why I shouldn't go over 2 days training. i would really apprieciate it. I train with alot of intensity.
Because it is too much for your central nervous system, especially if you are training with high intensity.
You are putting yourself in a position where it is very likely that you go into overtraining, because your CNS is constantly put under strain without a break.
Maximum I would do is a push/pull 4 days a week with a break inbetween.
Makes alot of sense thanks.
Thanks, I will definitely take that into consideration! Dropping 2 days shouldn't be a problem. I do sleep quite well, 8+ hours nightly. I've never had a feeling of over training and I have noticed an increase in muscle size since i've started this. I find it hard to avoid the gym.
out of curiousity id like to see your training split obviously works cause ur a titan
I like to mix it up and never stick to the same workout. When I take compounds that are highly androgenic, I just might go up to a 4 - 5 split.
Usually though, I like to stick to a standard 3 split that I do 3 times a week. I also alternate between different exercises for the same muscles (ex: french press---->cable pushdowns etc.).
I regularly incorporate supersets, dropsets, rest-pauses (especially for calves), forced reps and occasionally negative reps, in order to keep intensity at a maximum.
Obviously I will also have phases where I decrease the weight and increase the amount of reps.
I also take a couple of weeks' break after a couple of months. Sometimes do cardio on off days if I feel like I'm gaining too much fat.