Just Started Cycle, Routine Suggestions?...

[whatever.]

Right now, using a 3 day split something like this:

Chest/Back
Bench
Pull Ups
Incline Bench
Seated Row
Pec Deck
Shrugs

Arms/Shoulders
DB Shoulder Press
BB Curls
CG Bench
Lateral Raises
One Armed Preacher Curls (Hammer Style)
Skull Crushers

Legs
Squats
SLDL
SL Calf Press
Leg Press
Leg Curls
Seated Calf Raise

3 working sets for each exercise, typically 4 - 6 reps.

I'm considering looking at a sensible way to incorporate some of the principles of HST or Dogg Crap Training, basically training frequency. I'm not interested in wasting time with de-conditioning as I'm on a cycle and can pretty much plan on progressive loading for the next 10 - 12 weeks.

I've thought about running this same spit 3 days in a row, 1 off, then repeat. That works arms and shoulders two days in a row and chest and legs every 5 days rather than a more traditional every 7. I've also toyed with the idea of going to an upper body / lower body split and training 2 on 1 off. However, that puts me working each BP every 3rd day.

Another thought is to work upper body 2 days in a row with 10 - 12 reps on day 1 followed by 4 - 6 reps on day 2. Perhaps more machine work on day one and more free weight heavy compound movements on day 2. Then, 1 day off and the same for legs. Then 2 days off and repeat. That works each BP twice per week, but still gives me 3 days off. However, it may be too much time off for each BP and I may lose progress? Perhaps shorten it to 6 day cycle with only 1 day off before restarting with upper body?

Spare me all the paranoia and dogmatic regurgitation regarding over-training. If I "feel" like I'm over-training or progress stalls, I'll make adjustments.

Thoughts?

-what

 

[whatever.]

Didn't mean to dbl post this... Can a mod nuke the dupe?

 

[bigrobbie]

Didn't mean to dbl post this... Can a mod nuke the dupe?

I think you're lookin good...important thing is to stick to this routine like glue. Don't mean do the exact same exercises, but I mean don't bounce around and do something else (muscle group) just because it's a day you are training a muscle group(s) you aren't very fond of...I'm guilty of that crap

I like a 3 day split because you have more rest time, but you have to push hard the 3 days you are in the gym...in the past when I've trained 3 days per week I would (if I felt like I needed to and had rested enough) take a day to focus on some concentration exercises on any body parts that are needing some improvement.

All in all bro- looks good. Keep a detailed log of exercises done each workout and track your progress. Don't muddy the water with trying to incorporate dogcrap or 5X5 into this already effective split.

Keep us up to date bro.....

 

[whatever.]

Hey BigR,

Thanks for the reply. You sir are a gentleman and a scholar. You have helped me out on multiple occasions and I just wanted to publicly say that you are The Shit!...

Yeah, I like the 3 day split myself. What do you think about frequency. 3 days in a row, then 1 off? Or, workout every other day?

EOD has me doing the same muscle groups every 6 days. Whereas, 3 days in a row has me working the same muscles every 5 days. I like the idea of 10 growth cycles in 7 wks vs. 7...

Of course, training 6 of 7 days may be a bit much...

Thoughts?

Thanks, :tiphat

-what

 

[bigrobbie]

I'd workout two days, take two days, then day 3 then 2 more off days. This extra rest will allow you to crank up the intensity!! Remember, you don't get bigger working out, you get bigger resting and eating! opcorn:

 

[whatever.]

I have to say that after following Lyle McDonald's UD 2.0 for about 7 weeks I'm not sold on this "old school" philosophy anymore. He basically parrots Bryan Haycock in his explanation (he actually refers to Bryan's work), but it really seemed to work. I was doing 3 full body workouts each week at full intensity (like wanted to puke) with no gear and getting stronger while dieting my ass off (1200 calories 4 days out of 7).

I really think there is something to the idea of more frequent training. In fact, I used to do a very traditional chest & tris, back & bis type of split. My arms were lagging. I attributed this to not doing enough direct arm work with maximum load due to pre-exhaustion from chest and back exercises. Obviously I prioritized the more compound movements. I then went to chest/back and arms/shoulders. My arms started growing. Now, I'm thinking this is due to training them twice/week rather than training them fresh on arm day? Not sure if any of this makes sense?

Have you read Bryan's description of HST? I'm not some dogmatic Haycock nut-hugger or anything, I was simply wanting to experiment with increasing training frequency based on my experience and the principles set forth in Bryan's research.

That, and shouldn't we train at a higher frequency to take advantage of the improved recovery from gear? Don't get me wrong, I've done well on a "once per week" program. Just wondering if I can do better if I turn up the frequency a bit?

Thoughts?

 

[bigrobbie]

I have to say that after following Lyle McDonald's UD 2.0 for about 7 weeks I'm not sold on this "old school" philosophy anymore. He basically parrots Bryan Haycock in his explanation (he actually refers to Bryan's work), but it really seemed to work. I was doing 3 full body workouts each week at full intensity (like wanted to puke) with no gear and getting stronger while dieting my ass off (1200 calories 4 days out of 7).

I really think there is something to the idea of more frequent training. In fact, I used to do a very traditional chest & tris, back & bis type of split. My arms were lagging. I attributed this to not doing enough direct arm work with maximum load due to pre-exhaustion from chest and back exercises. Obviously I prioritized the more compound movements. I then went to chest/back and arms/shoulders. My arms started growing. Now, I'm thinking this is due to training them twice/week rather than training them fresh on arm day? Not sure if any of this makes sense?

Have you read Bryan's description of HST? I'm not some dogmatic Haycock nut-hugger or anything, I was simply wanting to experiment with increasing training frequency based on my experience and the principles set forth in Bryan's research.

That, and shouldn't we train at a higher frequency to take advantage of the improved recovery from gear? Don't get me wrong, I've done well on a "once per week" program. Just wondering if I can do better if I turn up the frequency a bit?

Thoughts?

I think that yes, high frequency, and intensity workouts have their place just as basic splits and PL routines like 5X5's...We need to usually train one routine for around 6 weeks then we should take 4-7 days in a row off....then begin another 6 week routine. I'll google Bryan Haycock....

 

[whatever.]

I think I'm going to try sticking with my 3 day split but training 3 on 1 off for a couple weeks and see how it goes. That hits the same muscles every 4 days or roughly twice per week.

 

[Millard]

I'll google Bryan Haycock....

Check out his articles at:

Articles by Hypertrophy

and HST training articles at:

http://thinkmuscle.com/content/training/hypertrophy-specific-training-series/

 

[whatever.]

Thanks Millard...

Sorry BigR, I should have linked you myself...