Hypertrophy-specific.com - Planning Your Training Frequency: Timing Is Everything!

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Whether you are sold on heavy weight and low reps, or less weight and more reps, if your training frequency is not planned with the same scrutiny as other aspects of your routine, you may be wasting time unnecessarily. Science is now showing us things that may change the way you train forever!

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After 8 years of training and competing and breaking national records as a life-time drug free powerlifter, i tried doing the Bulgarian Burst Routine. It was waaaaaaaay too much. Serious over training! So, i continued to experiment with the basic concept of training each body part every two days. I ended up with a routine very close to the one outline in this article. The routine worked very well for me. It does take some time to get used to, but after 4-6 weeks, you should have adapted and it should start working.

Example:

Day one: bench, 2 sets of 1-2 reps

Day three: incline bench, 2 sets of 3-4 reps

Day five: bench (explosive) 2 sets of 4-6 reps

I would them follow by doing one exercise for shoulders and tricep - three sets of 5-7 reps. Day two, four, six were for legs back and bi's.