I want to try it out for sure, but want to be aesthetic as **** for the summer. Kinda wanna save this routine for the winter...but man do I wanna give it a ****ing go now.
i mean after all, you gave us so much detail. such specific set/rep schemes. and you even included the rest time! with all of this information given, I've concluded that you'll be A-ok.
Theres no such thing as overtraining. Try squatting five times a week for extended periods of time and you'll realize the body adapts fairly easily (60 pounds on my 1rm in 4 weeks)
Monday and Thursday - Chest and Back
Bench Press(10,8,6,4, strip)
Incline Press(10,8,6,4, strip)
Pullovers( 3 sets of 15)
Chin-Ups (as many until you reach 50)
Bent-Over Rows (4 sets 8-12)
Deadlifts, 3 sets of 10, 6, 4 to failure
Tuesday and Friday - Shoulders and Arms
Military press (10, 8,8,6)
Dumbbell Lateral Raises 4 sets 8 reps
Heavy Upright Rows, 3 sets of 10, 6, 4 to failure
Push Presses, 3 sets of 6, 4, 2 to failure
Standing Barbell Curls (5 sets 15,10,8,6,4)
Seated Dumbbell Curls (4 sets of 8)
Close-Grip Press (4 sets of 8-12)
Standing Tricep Extensions with Barbell (3 sets of 8)
Wrist Curls (4 sets10 reps)
Reverse Wrist Curls(4 sets10 reps)
Wednesday and Saturday - Legs
Squats (10,8,6,4)
Lunges (4 sets 10)
Leg Curls (4 sets 20,10,8,6)
Standing Calve Raises, 5 sets of 15 reps each
Straight-Leg Deadlidts, 3 sets of 10, 6, 4 to failure
Sounds good brah. I'm a high volume brah, doing chest and back on the same day is just too much for me, but perfect for others. I'd say give it a try! working them out 2x a week is better then 1x!
Sounds good brah. I'm a high volume brah, doing chest and back on the same day is just too much for me, but perfect for others. I'd say give it a try! working them out 2x a week is better then 1x!
HOLY ****...CT got shredded from his 500lb bench press video
Training for frequency as a natty is fine long as you keep the weekly volume in check for each muscle group.
Originally Posted by cavvz
heres a rough sketch of it
Monday and Thursday - Chest and Back
Bench Press(10,8,6,4, strip)
Incline Press(10,8,6,4, strip)
Pullovers( 3 sets of 15)
Chin-Ups (as many until you reach 50)
Bent-Over Rows (4 sets 8-12)
Deadlifts, 3 sets of 10, 6, 4 to failure
Tuesday and Friday - Shoulders and Arms
Military press (10, 8,8,6)
Dumbbell Lateral Raises 4 sets 8 reps
Heavy Upright Rows, 3 sets of 10, 6, 4 to failure
Push Presses, 3 sets of 6, 4, 2 to failure
Standing Barbell Curls (5 sets 15,10,8,6,4)
Seated Dumbbell Curls (4 sets of 8)
Close-Grip Press (4 sets of 8-12)
Standing Tricep Extensions with Barbell (3 sets of 8)
Wrist Curls (4 sets10 reps)
Reverse Wrist Curls(4 sets10 reps)
Wednesday and Saturday - Legs
Squats (10,8,6,4)
Lunges (4 sets 10)
Leg Curls (4 sets 20,10,8,6)
Standing Calve Raises, 5 sets of 15 reps each
Straight-Leg Deadlidts, 3 sets of 10, 6, 4 to failure
would add some shrugs somewhere
Way too much volume, brah. Good luck with the Thursday workout after all that chest, back, bi and tri. Personally I'd keep it under 20 sets per workout and probably 12-15 for legs.
I can almost garuntee you that on your 2nd chest day of the week, your bench strength should be pretty hindered if you get in a solid shoulder day before.
Edit: misread it, might still be a little hindered though
Overtraining is real but it applys to pro athletes who train twice a day and do stuff like swim for 8 hours, your not gonna overtrain OP but watch the volume on this , drop a few sets if you lose focus at the end of a workout , quality> quantity
Edit- I agree with going higher rep ranges on your second days of upper body and no need to go to failure with this routine
Last edited by juicebox626; 02-25-2013 at 07:38 PM.
Sounds good brah. I'm a high volume brah, doing chest and back on the same day is just too much for me, but perfect for others. I'd say give it a try! working them out 2x a week is better then 1x!
yea theres no overtraining when your on drugs like that guy, as a natty you will be burnt out by a month i bet
but yeah brah there is no overtraining only undereating and not sleeping enough
You can run any one of Arnold's splits you'd just be using less weight than he did.
Deload when you need to and you'll be fine. High volume + high frequency >
I'd pay attention to watch more closely for injuries because minor injuries are bound to develop running high volume with high frequency but enough rest and working around it with other exercises will prove to work.
Go OP, make us proud. We're all gonna make it brah
edit: I can guarantee those in this thread worrying about overtraining have never ran a high volume high frequency split before. If you take deload weeks when you need to then you'll be fine OP.
Way too much volume, brah. Good luck with the Thursday workout after all that chest, back, bi and tri. Personally I'd keep it under 20 sets per workout and probably 12-15 for legs.
I'm leaning towards agreeing with you, but I'm adamant about making this work.
Thinking of doing a heavy/low rep + lighter/high rep scheme for both body parks of the week.
hittin a muscle group 2x a week isnt whats wrong, in fact its more beneficial for natty lifters, if not 3 times a week.
the problem with that program is more 6 days a week and the amount of volume your hitting under each workout. 3-4 different exercises each til failure on that specific muscle group each workout each day
try a upper/lower body split. Still hitting each body part 2 times a week, but way less volume. 1-2 exercises til failure each day per muscle group.
"Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are."
- Dale Carnegie
i ALWAYS rep back!
- rep animal loving threads on site.
495x5 deadlift
325x10 or 425x1 ATG squat
350x1 bench
hittin a muscle group 2x a week isnt whats wrong, in fact its more beneficial for natty lifters, if not 3 times a week.
the problem with that program is more 6 days a week and the amount of volume your hitting under each workout. 3-4 different exercises each til failure on that specific muscle group each workout each day
try a upper/lower body split. Still hitting each body part 2 times a week, but way less volume. 1-2 exercises til failure each day per muscle group.
interesting...would you say something like PHAT then? although there seems to be a high volume incorporation there as well.
Volume is ass backwards IMO. Seems like there is a chit load of chest/shoulders stuff. You will burn yourself out quickly with that much volume for chest, etc.
However, I consistently hit my legs high volume and I am fine recovery wise. That's because the legs are an endurance muscle, though.
Oh, and lol @ having deadlifts on back day
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interesting...would you say something like PHAT then? although there seems to be a high volume incorporation there as well.
tried PHAT, liked it and would recommend to anyone. You may find the volume is high (i did), Layne mentions this and says for guys who arent eating, sleeping, and lifting as a job, that they may want to remove some of the auxillary exercises (atleast thats what i took from it)
"Be more concerned with your character than with your reputation. Your character is what you really are while your reputation is merely what others think you are."
- Dale Carnegie
i ALWAYS rep back!
- rep animal loving threads on site.
495x5 deadlift
325x10 or 425x1 ATG squat
350x1 bench
Always thought it was way too much volume. I progress best on a power-based full body routine 3x a week personally so I am going to be bias.
09 / 04 / 13
First mod neg
Apparently mods do not like to hear it when you call them a phaggot (Actually I called him a douche in a thread I didn't think he read. I like talking **** behind people's backs because it makes me look cool. Then I said he was butthurt, when really I'm the one who's obviously butthurt, so he'll probably neg me again in 9 days.) << Phaggot mod edit.
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