I've tried almost every style of training you could do over the past 20 years. I recently got burnt out and came up with a new routine to do. It's so simple and combines both HIT and volume splits throughout the week.
I do a push day, pull day, legs, day off, repeat. Here is the thing, the first 3 days are heavy and 5-8 reps, then after the day off the next 3 days are super light and done in a faster pump type fashion for more sets. Similar to Serge nubret style training with short rest intervals of 30 seconds.
As for diet I will go 500 grams day 1, 250 grams day 2, 125 grams day 3, then repeat the cycle. By eating this way it rotates the higher and lower carb days around different workouts to help promote strength and size and keeps your body from not getting used it.
I feel really good on this so far and it's simple and effective. The second set of push, pull, legs is super light, pretty much just squeeze and pose with weights in hand. Might be like 20 lb db's on lateral raises, 100 lbs on close grip press, 50 lbs triceps press downs, you get it super light. On the first set of 3 days it's heavy as fuck . I'm sure this is out there somewhere and push, pull, legs is nothing new. I just thought to start high and half the carbs each day for 3 days and then restart on the day off to make it rotated around so higher carbs fall on each different day over the course of several weeks. Just thought to share
I do a push day, pull day, legs, day off, repeat. Here is the thing, the first 3 days are heavy and 5-8 reps, then after the day off the next 3 days are super light and done in a faster pump type fashion for more sets. Similar to Serge nubret style training with short rest intervals of 30 seconds.
As for diet I will go 500 grams day 1, 250 grams day 2, 125 grams day 3, then repeat the cycle. By eating this way it rotates the higher and lower carb days around different workouts to help promote strength and size and keeps your body from not getting used it.
I feel really good on this so far and it's simple and effective. The second set of push, pull, legs is super light, pretty much just squeeze and pose with weights in hand. Might be like 20 lb db's on lateral raises, 100 lbs on close grip press, 50 lbs triceps press downs, you get it super light. On the first set of 3 days it's heavy as fuck . I'm sure this is out there somewhere and push, pull, legs is nothing new. I just thought to start high and half the carbs each day for 3 days and then restart on the day off to make it rotated around so higher carbs fall on each different day over the course of several weeks. Just thought to share
