booroo said:
I definitely like the idea of changing things up completely by incorporating 2 day splits but Ramstein II, you don't mention how this would bring about an increase in power. Would I concentrate on explosively forcing out each rep? What percentage of my 1 rep max should I be using?
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Ok, more detail. 3 training variables: Frequency, Volume, Intensity.
The 2 day split hitting every major muscle group twice a week is optimum frequency for advanced lifters. See Fleck and Kramer's review of 40 years of scientific research in Designing Resistance Training Programs.
So there's your frequency.
the other two variables are volume or "duration" and intensity.
Fleck and Kramer have also shown repeatedly that periodized programs produce the most results in terms of strenght, power, and hypertrophy. The 4 phase periodization I've given you is the classic American model and is proven to work well for short term progress. The Soviets took periodization to an extreme for long term progress (ie. over 4 years for Olympic peaking). You don't care about that, so go American.
Intensity is % of 1 Rep max. Most people don't need to think about it this way though. If you train each set to exhaustion (not nec. "failure" but extreme fatigue) in the rep ranges I've provided, then the intensity is correct. The 8-12 rep range will cause sarcomplasmic and sarcomere hypertrophy but little neurological adaptation. This phase prepares the muscles to get stronger and more powerful. The 5-6 rep range increases sarcomere hypertrophy and to a lesser degree sarcomplasm and some neurological adaptation. This is the "strength" but not "power" phase. the 2-3 rep range causes little if any hypertrophy but trains the CNS to contract the muscle you built in the other phases to contract harder. This is the power phase. You'll likely lose some size during this phase. I dont' recommend staying in the power phase more than 2 weeks for a recreational lifter. This is the most dangerous phase (e.g. pec tears etc...). the recovery phase is just that, time to let connective tissue heal.
Rep speed. This varies based on exercise modality. I assume you rely on free weights which have a constant strength curve. for the hypertrophy phase i recommend 4 second negatives and 2 second positives with no pause. For strength phase go 2 and 1 second. For power go 2 and explode. Personally, I don't count. I tend to lift this way instinctively when training these different rep ranges. So there's intensity.
Volume. Fleck and Kramer show that 4 sets per bodypart twice a week gives the optimum amount of adaptation in terms of producing hormonal response to training. But, Fleck has recommended up to 8 total set per bodypart twice a week when gaining is the goal. I think anywhere from 4-8 sets per bodypart is perfect.
Other advice. Eliminate most if not all isolation exercises.
Example: UB: Incline BP, Wide grip chin, Bench Press, DB Row, Dip, close grip under hand pull ups, upright row.
LB: Front Squats, Reverse Lunges, calf raise, crunches, back extensions, oblique work ( I believe in training the core!).
I don't ever recommend doing low reps/heavy weight with any isolation exercises.
