nfdeilvs
Member
What's the best training split for hypertrophy while running a cycle? A 4-5 day or a push pull legs rest?
MESO-Rx
Anabolic Steroids
Best training split?
- Thread starter nfdeilvs
- Start date
Ozzy619
New Member
Thats a very broad question depending on goals but right now I like a 5 day with high volume.
nfdeilvs
Member
High volume as in high reps? Or high sets?
nfdeilvs
Member
Goal physique competetor
Dorian style!!! HIT all the way!!!
Another intensity user here, 2nd comes frequency, not much care for volume. Hit every body part hard 2x a week has been working for me. Volume has it's place tho, I am just not much of a pump guy, rather lift heavy objects. 5/3/1 is a good all around program with plenty of options integrated like bodybuilding.
Ozzy619
New Member
Maximum effort 8 to 12 reps 3 to 4 sets followed by a high set and high volume to failure. Great for physique if you already have the size.
weighted chinup
Member
Depends.
I don't however recommend a low frequency split like a 5 day split for most lifters. Frequency is an important factor, just as volume and intensity / percentage of 1rm is. Don't neglect frequency, it is extremely important for strength and improving neural efficiency and strength WILL play a huge role in your development.
Training a movement / muscle group every 3-4 days with deloads taken as needed to dissipate fatigue has worked very well for me and probably what I would recommend for a bodybuilding routine unless your strength is low and you would benefit from even more frequency and a more focused exercise selection.
If your goal is hypertrophy then I would make repetitive effort my main training method with some maximal effort work added to assist w/ hypertrophy and to make sure this method doesn't get detrained.
I currently train everything every 3-4 days. Most of the time I take Sunday off as a rest day. Deload's are done instinctively and I can get fatigued as fuck within 2-3 weeks of intensification, sometimes less...
I don't however recommend a low frequency split like a 5 day split for most lifters. Frequency is an important factor, just as volume and intensity / percentage of 1rm is. Don't neglect frequency, it is extremely important for strength and improving neural efficiency and strength WILL play a huge role in your development.
Training a movement / muscle group every 3-4 days with deloads taken as needed to dissipate fatigue has worked very well for me and probably what I would recommend for a bodybuilding routine unless your strength is low and you would benefit from even more frequency and a more focused exercise selection.
If your goal is hypertrophy then I would make repetitive effort my main training method with some maximal effort work added to assist w/ hypertrophy and to make sure this method doesn't get detrained.
I currently train everything every 3-4 days. Most of the time I take Sunday off as a rest day. Deload's are done instinctively and I can get fatigued as fuck within 2-3 weeks of intensification, sometimes less...
sort of along the lines of what I fo as well. I hit muscle groups often but dont kill each muscle every day in the gym. Some days I will absolutely slaughter arms, then the next time I will "touch" on them but slaughter my back. This really goes for almost any muscle group, but I do total upper body workouts, sometimes full body, but lately I only train legs once every 10-14 days. They still respond well but Im not trying to get them any bigger, I like fitting in jeans still
nfdeilvs
Member
My arms and upper chest are the only thing in need of real work. what do you recommend then? I currently do chest/back/rest/shoulders+ heavy squats/arms+upper chest/legs/rest.
weighted chinup
Member
Just my opinions below,
I can offer you more detailed suggestions if you post up your current exercise selection along with total volume for each movement and what percentages of 1rm you are working with.
Upper chest will fill in with the rest of your chest. The best way to get a bigger upper chest is to simply grow a bigger chest. Exercises that are hyped up at hitting the upper chest only provide a negligible increase in upper pec activation than any other movement for chest. The difference is not as great as once thought, maybe 5-10 percent.
Get stronger at your main pushing movements and your chest will get bigger, and as your chest gets bigger your upper pec along with all the other details will become more pronounced.
Make sure you are making use of the stretch reflex if you are doing incline pressing movements is the only other suggestion that comes to mind.
My suggestions for training arms have more to do with exercise selection really and I rely primarily on movements like weighted dips and weighted chin-ups to grow arms with isolation movements thrown in. Straight bar pressdowns and lying cable curls are the iso movements I do.
I can offer you more detailed suggestions if you post up your current exercise selection along with total volume for each movement and what percentages of 1rm you are working with.
Upper chest will fill in with the rest of your chest. The best way to get a bigger upper chest is to simply grow a bigger chest. Exercises that are hyped up at hitting the upper chest only provide a negligible increase in upper pec activation than any other movement for chest. The difference is not as great as once thought, maybe 5-10 percent.
Get stronger at your main pushing movements and your chest will get bigger, and as your chest gets bigger your upper pec along with all the other details will become more pronounced.
Make sure you are making use of the stretch reflex if you are doing incline pressing movements is the only other suggestion that comes to mind.
My suggestions for training arms have more to do with exercise selection really and I rely primarily on movements like weighted dips and weighted chin-ups to grow arms with isolation movements thrown in. Straight bar pressdowns and lying cable curls are the iso movements I do.
nfdeilvs
Member
Thanks. My chest is 45.25inches my arms are 15.25. I'm 190 5'10 about 13ish bodyfat (visible 4 and faint bottom two). i haven't 1rm on flat bench but I can do 275x5-6.
nfdeilvs
Member
An average chest day:
3x8-10 incline dumbbell press followed by a drop set
Hammer strength flat superset with cables 3x10
Land mine press 3x10
Guillotine press 3x10
Dips 3xexhaust
3x8-10 incline dumbbell press followed by a drop set
Hammer strength flat superset with cables 3x10
Land mine press 3x10
Guillotine press 3x10
Dips 3xexhaust
B Easy
New Member
I do a 5 day split, each body part as hard as I can once a week, and I've always really needed the full week to recover when I hit it hard. I take a week off completely from the gym for a week every three or four months, and then get right back at it.
Just started dc training... Basically a two day low volume, high intensity split with workout days of mwf.
Not really low volume if done to a T ...
I guess not if you're counting the rest pause sets as multiple sets. Definitely low volume compared to other routines I've done though. I made my best gains ever on another lower volume progressive routine back in the day though so I'm excited to be doing dc now.
I was counting the warm up sets. Yes. Def lower volume compared to a high volume program. Where did you learn about DC and how to set it up correctly?
Over on his site intense muscle.
Currently I'm doing:
Tuesday: primary deadlifts, secondary squats, deadlift accessories
Thursday: bench press and accessories
Saturday: primary squat, secondary deadlifts, squat accessories
Sunday: OHP and accessories
Tuesday: primary deadlifts, secondary squats, deadlift accessories
Thursday: bench press and accessories
Saturday: primary squat, secondary deadlifts, squat accessories
Sunday: OHP and accessories
