Silverback said:
What type of routine do you guys think is best for pure size, not worrying about strength or anything else..
Right now I doing something like a push/pull/legs routine doing each routine every 4 days, doing about 1-2 exercises per bodypart 4-6 reps..
What do you ladies think?
Strength and muscle size goes hand in hand... If you are constantly getting stronger, youre building muscle.. So the big question is whats better, volume or intensity? I'll take both... Ive been blessed to work with some of the best trainers that the ironworld has had to offer, Trevor Smith for example... Smith was more volume/intensity and HIT is very low volume and high intensity, but which is better?
Honestly, Im torn because theyve both aided me in widdling 275lbs onto my 5'8" and created an 800+ squat... With a waist that still lurks around 33" (yes i know, shamless self promotion.. LOL) But how can I argue with the results? Because I believe you can never be good enough... Heres my idea that I think takes the best of both worlds, and I think will be able to push me into the next level of size AND strength...
Out of all the bbers in recent history, I believe Yates has been able to do the most with his god given genes.. Yes, he has exceptional genetics, but when hes compared to other IFBB pros, his genetics are good at best, yet he DOMINATED the 90's... Why? I believe it was a perfect mixture of intensity and volume... Did he deadlift, yes but not all that much.... Theres something to that...
I believe rows are THE most important exercise for your back as far as adding mass... The combo of bent rows, T-bar rows, one arm hammer rows, one arm DB rows, with deads thrown in every several weeks will build the biggest back your genetics will allow... I feel pulldowns and that type of movement are great for warmups, but thats it... And to toast off the back workout, I think bent laterals should be performed to add depth and percieved width to your lat spread...
Here's what I think is an ideal split and volume combo.... The tradional 4-1 split (ala Yates)..
Major Bodyparts - 2 exercises, 2 work sets each exercise
(1st 6-10 straight, 2nd set 20-30 or a drop set)
(ie. chest, shoulders, quads, hams)
Minor bodyparts - 1 exercise, 2 work sets
(1st 6-10 straight, 2nd set 20-30 or a drop set)
(ie. bis, tris, calves)
Back - 3 exercises, 2 work sets each
(1st 6-10 straight, 2nd set 20-30 or a drop set)
**In addition to the 3 sets, add bent laterals to fry off the rear delts with a 10-12 rep straight set
This is my outlook of optimal training... Now I posted this for discussuion purposes and I invite experts and vets to give their view on whether the agree or disagree alike....
Like I said, alot of my theories are based on Dorian's training and Trevor Smith's BFT... IMO, the best two systems out there for advanced guys... But here's where I tend to differ from the other two... the split will actually change throughout the time youre training up until you need a complete break away from the gym, which should be around 8-12 weeks... Here's what worked the best for me in terms of the split morphing thru the "blast":
Week 1 - 4 (Typical 4-1 split with the second set being a tortured drop set for each exercise)
Day 1 - Chest, bis, forearms
Day 2 - Legs
Day 3 - Shoulders, tris, forearms
Day 4 - Back, rear delts, calves
Day 5 - Rest
Day 6 - Repeat
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Week 5 - 8 (Add an extra day of rest, making it a 2-1 split, Drop sets still employed)
Day 1 - Chest, bis, forearms
Day 2 - Legs
Day 3 - Rest
Day 4 - Shoulders, tris, forearms
Day 5 - Back, rear delts, calves
Day 6 - Rest
Day 7 - Repeat
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Week 9 - 12 (Drop the drop set in favor for a single high rep set (20-30 reps))
Day 1 - Chest, bis, forearms
Day 2 - Legs
Day 3 - Rest
Day 4 - Shoulders, tris, forearms
Day 5 - Back, rear delts, calves
Day 6 - Rest
Day 7 - Repeat
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This split is best used this way because through the first 4 weeks, youll be CRUSHING your CNS but will still not be over-trained... At the 5 week mark, you add in another day of rest so your CNS can recoupe... In essence, giving you more time before you have to cruise... The last phase of the split is dropping the drop sets and employing high-rep straight sets... So as this split progresses through time, youre constantly adapting the split to your weakening CNS before you finally have to rest... Usually one, to one and a half weeks COMPLETELY away from the gym is all youll need before you start smoldering the iron again....
