posted Mon, 02/18/2013 - 05:22
1430
4 or 5 day split
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Debating on which to do. Main question for this before we get into details is how many sets per body part do you aim to go for?
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At the moment i am doing a full body 3 times a week routine, squats/bench/rows/press 3 times a week + accesories, undulating periodization, progressive overload and you are set to grow and get really, really strong.
It needs a bit of getting used to to work out for 3 hours and do mostly heavy compounds but it works great.
I would recommend that over such a split in 99/100 cases.
Wardi77I hear you Frank, I do a split like that from time to time, I usually work out with a split that you mentioned during the winter then switch over to a more bodybuilding style routine to get in shape for the summer, but I do agree that powerlifting routine has its place in a training regimen specially to mix things up.
Wardi77For my first compound exercise I do 5 sets then all other exercises after that I get 3 sets in. For example chest day, I'd do 5 sets with incline barbell, then move on to flat dumbell for 3 sets, then some flies for 3 sets, then dips for 3. Split wise, I prefer 4 day. Mon, Tues, Thurs Fri. I vary it and sometimes do Mon Wed Fri but push/pull style training. I am constantly changing my routines nothing is really set in stone. The thing to remember when it comes to lifting and other aspects of life is, more is not always better. My workouts are an hour max, sometimes less, they are intense and to the point. More sets might sound like a good idea, but more sets than needed can actually hinder gains. I'd stick to no more than 15 sets max per workout as a basic guide.
Ya I guess the key is variation. I was reading somewhere n it said to aim for 30 sets per body part. I was just like damn some times I only would do 12 lmao. I been doing more lately around 20 n have been seeing ok results but constantly tired. I guess I need to take more calories
Wardi77I mean, chemical enhancement also plays a factor though. Obviously an athlete who is taking PEDs will be able to work out for longer periods of time with higher intensity, heavier loads and recover faster than an athlete who is natural. Whoever wrote that article was probably injecting every substance known to man because 30 sets per bodypart is ridiculous. I personally find that I respond very well to 12-15 sets max per workout. To do 20 plus sets per workout is very taxing and your central nervous system and youre more than likely not recovering as fast, hence the reason why you are constantly tired, but then again what works for me might not work with another individual so its hard to say. Just mix it up a bit and find what works for you by trial and error. Godspeed
I also only hit one body part a week though if that makes a difference to you.
chest, back, bi/tri/forearm, legs/shoulders
Wardi77I only hit a bodypart once a week also. Back & Bi's, Chest & Tri's, OFF, Legs, Shoulders, OFF OFF. Sometimes I'll do chest alone and hit tris with shoulders and back alone and hit bi's with legs. I like to mix things up as long as it makes sense. How long have you been doing legs and shoulders together? Ive never mixed the two up. I have done chest and shoulders together when I do a 3 day split of M W F. I'd do back on mondays, then chest and shoulders on wednesday and legs friday.
For 2 months or so. I like it because I am able to devote more days to each area without being as tired. Ya know?
Wardi77Understandable....if works and you like it stay with it.