Lee Priest Mass Routine, Need a new split

[IronAmbitions]

Just curious as to what you guys thought of Lee Priest's belief in the old arnold-days theory of high frequency, heavy weight. Lee does 20 sets per bodypart (5 sets x 4) and hits every bodypart once a week, with 4 total workout days.

I have been doing a 4 day split where I do about 12 sets per bodypart within the 6-10 rep range. I have been eating 4 k calories a day, hittin all my macros perfectly, and sleeping well. I have gained some mass but I should absolutley have gained more in the last 7 months especially considering the strict "bodybuilding" lifestlye I have taken up. I figure it's time to switch what I'm doing. Thoughts on this program or any other suggestions. I can lay out my split if needed

[spiderman997]

Are you taking 2 ccs of deca durabolin and 2 ccs of parabolan a week like Lee does?

[Ka0s]

Every bodypart once per week: High frequency


I wonder what you consider to be a low frequency routine... every bodypart once per month?

[spiderman997]

Every bodypart once per week: High frequency


I wonder what you consider to be a low frequency routine... every bodypart once per month?

A guy in my gym has a 12 day split. No lie. He sometimes comes in for 'trap day' and even 'calves day' =P

[Ka0s]

A guy in my gym has a 12 day split. No lie. He sometimes comes in for 'trap day' and even 'calves day' =P

I'm not sure if he still does, but Zincton from this board used to do something like that. 10 day split with insane volume per body part. I'm pretty sure he has an oblique day.

[benchtochest]

I'm not sure if he still does, but Zincton from this board used to do something like that. 10 day split with insane volume per body part. I'm pretty sure he has an oblique day.

sounds itneresting, link?

[IronAmbitions]

Every bodypart once per week: High frequency


I wonder what you consider to be a low frequency routine... every bodypart once per month?

I guess i worded myself wrong. What i was meaning by "high frequency" (although incorrect) was 20 sets per bodypart, i.e shoulders or triceps being too much as it is more than I am used to doing

[spiderman997]

I'm not sure if he still does, but Zincton from this board used to do something like that. 10 day split with insane volume per body part. I'm pretty sure he has an oblique day.

I would end up walking around the gym in circles looking like a retard if I had an oblique day. Jesus, I struggled to find 3 curls variants when I started planning my DC routine =P

[Ka0s]

I guess i worded myself wrong. What i was meaning by "high frequency" (although incorrect) was 20 sets per bodypart, i.e shoulders or triceps being too much as it is more than I am used to doing

That is not frequency. Frequency refers to how often you train a bodypart. You are thinking of 'volume.'

But I agree with spiderman that you don't need 20 sets!

sounds itneresting, link?

I'll look for it bro, although you could always just PM Zinc. He'll know best.

I would end up walking around the gym in circles looking like a retard if I had an oblique day. Jesus, I struggled to find 3 curls variants when I started planning my DC routine =P

Lulz. DC routines are hella hard to put together. 3 forearm exercises? 3 calf exercises? Idunnolol.jpg

[kapsemajj]

Frequency > Volume like everyone else said.

I'm going to start suggesting this to more people now...

http://www.defrancostraining.com/art...rds-part1.html

[spiderman997]

Frequency > Volume like everyone else said.

I'm going to start suggesting this to more people now...

http://www.defrancostraining.com/art...rds-part1.html

But that's a strength program and I just care about aesthetics!

[Ka0s]

It's also a program on which you squat.... once a week

[kapsemajj]

It's also a program on which you squat.... once a week

Tons of variations to chose from. Like one legged squats.
me likey.

[spiderman997]

It's also a program on which you squat.... once a week

Are you talking about WS4SB? That program is designed for athletes who need lots of leg recover for playing / practicing their sport. I would hate to be the poor bastard squatting heavy 3x a week and having to do football drills.

[Ka0s]

Are you talking about WS4SB? That program is designed for athletes who need lots of leg recover for playing / practicing their sport. I would hate to be the poor bastard squatting heavy 3x a week and having to do football drills.

Yes. Common sense would dictate that if OP does not engage in such athletic activities, he would be able to handle moar squat frequency.

[spiderman997]

Yes. Common sense would dictate that if OP does not engage in such athletic activities, he would be able to handle moar squat frequency.

Which is why I always recommend push / pull or upper / lower. I actually read about a variant of WS4SB on the Starting Strength wiki that had an extra lower body max effort day thrown in the week though, might be worth checking out.

[Ka0s]

Never heard of it, I'ma go look for it