nfdeilvs
Member
That's a powerlifting routine that works well my friend does something very similar. Good results?
MESO-Rx
Anabolic Steroids
Best training split?
- Thread starter nfdeilvs
- Start date
Loving it actually. On the 3rd wave of programming and we're going to be testing maxes soon.
nfdeilvs
Member
I just started my first cycle I have a log and I'm strongly considering switching to push pull legs
Morefyah
Banned
This is pretty much exactly the same as my workout.
Mon - Chest and Abs
Wed - Legs and Cardio
Fri - Shoulders and Biceps
Sun - Back and Triceps
Then repeat, so basicly EOD.
Thinking about switching things up for my upcoming cycle.
Advice welcome....
weighted chinup
Member
If you decide to make the switch, post up what you have in mind. A lot of us here have experience with this kind of training frequency for a bodybuilding routine so we can offer suggestions.
Ozzy619
New Member
Im doing the fst7 program, basically what you and I are doing just more advanced. Not the best for strength but Im blowing up and looking shredded. Finally seeing striations in my delts and good seperations. Once I get sub 10% bf Ill be happy.
I go by the late mike mentzer preachings when he was hopped up on meth before he died of a heart attack.I do a full body just one day per month that's it..12 workouts a year.. and only one set until I cant even move the bodypart to utter failure then after that I do static holds and then a forced negative triple drop set.
nfdeilvs
Member
For push im think: 3 chest exercises 4 sets, 3 shoulder exercises(one for each part) and 2 tricep.
Pull: my deadlift routine then 4-5 back exercises and 2 bicep.
Legs: I would keep my current leg day but alternate high and low reps every leg day on squats
weighted chinup
Member
That seems like it would work nicely. As long as weekly volume is sufficient for the intensity / percentage of 1rm you are working with you will see hypertrophy. The increased frequency of PPL is great for facilitating strength gains and ideal for hypertrophy as well.
You can reduce excess exercises and invest that volume into a smaller selection of exercises if you prefer - just to get better / stronger at your main movements. That's how I would approach it. For Pull day after deadlifts I would probably do one more vertical pull like weighted pull-ups or weighted chin-ups, and then rows - I prefer seated rows or chest supported rows. Don't neglect rows. If you train rear delts I would do rear delt isolation on pull day personally, you can do some rear delt flys or reverse peck deck flys. Then bicep isolation, I only do one movement for this personally.
Morefyah
Banned
I will look into fst7.
That's the look I'm working on also, right now I sit at 12% bf though my abs are not dialed in as I would like.
I have some nice striations going also, and my chest and shoulders are getting a lot more new veins.
It's pretty great for a vascular look!
nfdeilvs
Member
See I don't really care about strength. I achieved a 500 deadlift on my current plan. My goal is physique so im all about aesthetics
So aesthetics cant be achieved with what weighted chinup suggested you say?
If you want aesthetics simply loose bodyfat..alot of it.Muscle is muscle..everyone has it.
nfdeilvs
Member
I never said that. I'm stating I don't need to work on strength as much. I'm hesitant to switch cause I've only trained my current way where I can isolate everything easier. Like if it's not broke why fix it kind of is how I'm thinking.
nfdeilvs
Member
I'm on bulk currently im losing bodyfat 12weeks out from show. I'm at 11%~ which is fine with me
weighted chinup
Member
Fair enough, getting stronger is an effective way to promote hypertrophy but I wouldn't consider it purely a strength routine by any means, it's still a bodybuilding focused routine, I'm just structuring it in a way that is ideal for hypertrophy.
Frequency is good for hypertrophy. If you are working with a 8-12RM then aim for around 50 total reps PER movement, this is plenty of tonnage that is being moved for that rep range to be effective for hypertrophy. As always, progressive overload is important so increase weight when it feels too easy.
If weekly volume is on point and you are progressive overloading the weight whenever it becomes too easy and you are training frequently enough then you are pretty much set for hypertrophy.
nfdeilvs
Member
Thanks man. Good info. Maybe I'll switch it up after this cycle.
I agree with frequency over the bro split method for hypertrophy.
B Easy
New Member
The last year or so I've developed kind of a modified bb split:
Chest/Tris
Back
Biceps/shoulders
Legs
Calves
Rest
Rest
Usually I do heavy compound/"powerlifting" movements, rep ranges, and rest periods at the beginning of the daily session (after warming up, usually 2 movements); then I move along and continue with more traditional bbing movements including isolation work, longer rep ranges and shorter rest periods. Finishing I always use machines of some kind and do several drop sets of high intensity with very short rest periods to really blow the muscle up and finish it off. Its been working well and I've made good gains, plus the training is more fun because the first part is like the really hard (strength focused) work, and the rest is the fun part when I enjoy the pump and try to inflate as much as possible.
Chest/Tris
Back
Biceps/shoulders
Legs
Calves
Rest
Rest
Usually I do heavy compound/"powerlifting" movements, rep ranges, and rest periods at the beginning of the daily session (after warming up, usually 2 movements); then I move along and continue with more traditional bbing movements including isolation work, longer rep ranges and shorter rest periods. Finishing I always use machines of some kind and do several drop sets of high intensity with very short rest periods to really blow the muscle up and finish it off. Its been working well and I've made good gains, plus the training is more fun because the first part is like the really hard (strength focused) work, and the rest is the fun part when I enjoy the pump and try to inflate as much as possible.
