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I am wanting to switch from a full body program I have been running for about 4 months back to a 5 day split but I'm completely lost, mainly on rep and set ranges.
Do any of you have a program you could recommend?? I really want to do this right!
Thanks guys
What are your goals? Are you lifting for purely aesthetic/hypertrophy reasons or are maximum strength gains important to you?
[QUOTE=cmuir87;895363711]What are your goals? Are you lifting for purely aesthetic/hypertrophy reasons or are maximum strength gains important to you?[/QUOTE]
Sorry I should have included this... Have been focused on mass and strength gain the last few months.
Now wanting to focus purely on aesthetics and not too worried about strength
darn cant post links. Just jump on google and have a look at some of these, they are all quite effective in there own ways.
Max-OT
German Volume Training
Layne Norton's Power/Hypertrophy Split
[QUOTE=cmuir87;895368971]darn cant post links. Just jump on google and have a look at some of these, they are all quite effective in there own ways.
Max-OT
German Volume Training
Layne Norton's Power/Hypertrophy Split[/QUOTE]
Thanks bra I'll scope them all out
Does it have to be 5 days?? If not you could try a 3 or 4 day split
3 day split
Mon-legs
Wed-chest+triceps+shoulders
Fri-back+biceps
4 day split
Mon-legs
Tues-chest+triceps
Thurs-back+biceps
Fri-shoulders
As for sets and reps, find what works for you but stick within the region of 8-15 reps and 3-4 sets. I have read you should try to keep your total reps close to 25. (e.g- 5x5 or 3x8 ect.)