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  1. #1
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    The bottom line on higher frequency training.

    This is not a discussion of whether higher frequency splits are better/ worse than low frequency/high intensity. Do not turn it into 1. I simply want to lay out possible higher frequency splits and training styles in 1 thread.

    After this introduction, I will begin with 2x per week splits, then move onto 3x per week. After the basics, I will explain ways to periodize the splits, and how to attain specic goals, targets etc.
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  2. #2
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    2x per wek training

    The spilts:

    Upper
    Lower

    or

    Chest shoulders back
    Arms legs

    each done 2x per week. The days I would advise are either:

    mon
    tue
    thu
    fri

    or

    mon
    wed
    thu
    sat

    The volume of each workout will be reduced from what it would be if you were training a muscle once per week, but the total volume will be kept the same, or slightly higher.

    Example Upper body split

    Mon-Upper
    Incline bench
    Cable crossover
    Military press
    CGBP
    T-Bar row
    BB curl

    Tue-Lower
    Squat
    Leg press
    SLDL
    Calf press
    Leg raise

    Thu-Upper
    Pullup(weighted if nessecary)
    BB row
    Hammer curl
    Flat bench
    Skullcrushers
    Side lateral raise

    Fri-Lower
    Deadlift
    Leg curl
    Front squat
    Calf raise
    Crunch

    All 3 sets of 6-8 reps.

    DO NOT GO TO FAILURE stop 1 or 2 reps shy. Training to failure twice a week will overstress the CNS too much, and lead to overtraining. In other words, you will burnout.
    Last edited by meathead198; 06-19-2004 at 10:02 AM.
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  3. #3
    The Leper Messiah meathead198's Avatar
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    3x per week training

    These will consist of full body workouts. These workouts however, do not need to be the same. In fact, I would advise having at least 2 or even 3 different workouts and cycle between them throughout the week. This will help to prevent boredom.

    I would perform the workouts either:

    Mon
    Wed
    Fri

    or

    Tue
    Thu
    Sat

    This ensures you are rested well enough to perform the next workout.

    Again, overall volume should be kept the same as is you trained a muscle once a week.

    Example full body workouts

    Mon
    Squat
    SLDL
    Calf raise
    Incline bench
    Military press
    Pullup
    Hammer curl

    Wed
    Front squat
    Hamstring curl
    flat bench
    Side laterals
    CGBP
    BB row
    Crunch

    Fri
    Deadlift
    Leg extension
    Decline bench
    Skullcrushers
    Pulldown
    BB curl
    leg raise

    all sets 3x6-8

    There really are endless options for 3x per week trining though. It would be possible to split it into 4 days, but only train each muscle 3x. For those of you that cant stay out of the gym.

    Mon
    Squat
    Cable crossover
    Side laterals
    Skullcrushers
    BB row

    Wed
    SLDL
    Pullup
    BB curl
    leg raise

    Thu
    Front squat
    Seated calf raise
    Flat bench
    CGBP
    Calf press

    Sat
    leg press
    Hamstring curl
    Incline bench
    Military press
    Pulldown
    hammer curl

    As previously stated: DO NOT GO TO FAILURE stop 1 or 2 reps shy. Training to failure 3x a week will overstress the CNS too much, and lead to overtraining. In other words, you will burnout.
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  4. #4
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    Making things a little more exciting: Method 1

    Conjugate splits

    This method I would apply to the 2x per week splits. It entails splitting the workouts into 2 seperate days, each with seperate goals or rep ranges.

    Example split

    mon-upper strength, 5-6sets of 3-4reps
    tue-lower hypertrophy, 3 sets of 6-8 reps

    thu-upper hypertrophy 3 sets of 6-8 reps
    fri-lower strength, 5-6sets of 3-4reps

    I would advise that on the hypertrophy days, you use one of the workouts listed above. And for strength days, stick to mostly compound lifts, and do multiple sets.

    Example workouts

    Mon
    Upper strength
    Bench
    Military press
    Pullup
    BB row

    Tue
    Lower hypertrophy(choose from above)

    Thu
    Upper hypertrophy(choose from above)

    Lower strength
    Squat
    SLDL
    Good morning
    Calf press

    All lifts are 6 sets of 3-4 reps.

    This type of split will enable you to gain considerable strength, whilst not neglecting hypertrophy. In fact, you will obtain both myofibrilar and sarcoplasmic growth. basically that means you will get a lot stronger, and add more mass.
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  5. #5
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    Thats all for now. I will add more later. Feel free to ask any questions.
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  6. #6
    The Leper Messiah meathead198's Avatar
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    In later posts, I hope to cover periodization. And ways of manipulating volume, frequency, density and intensity.
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  7. #7
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    Periodization

    Is the organisation of training into blocks. Each with a specific goal. The general idea of the methods I will advise is to significantly increase the difficulty of training over a short period, 2-3 weeks for example. Then take a step back, and allow your body to catch up. The easier weeks will give you the most hypertrophy, as your body will be adapting to the stimulus from the very tough weeks.

    Option 1 volume loading
    As it sounds like, this entails increasing the volume(more specifically the number of sets) that you train with.

    I would adivse starting with 3 wets per workout, and each workout, add a set.

    The problem you are left with now, is how to know when to stop

    adding sets, and when to have an easier week. I have found the best way to do this is to go by how you feel. If you feel overly lethargic in your high set workouts, take a deload.

    I assume this would happen between 7 and 9 sets per workout, depending on the person.

    Here is a basic 4 week cycle, assuming you train a muscle 2x per week in an upper/lower split:

    week 1: first upper/lower days 2 sets, 2nd days 3 sets
    week 2: first upper/lower days 4 sets, 2nd days 5 sets
    week 3: first upper/lower days 6 sets, 2nd days 7 sets
    week 4: first upper/lower days 8 sets, 2nd days 8 sets

    week 5, the deload. You will perform 1upper and 1 lower
    workout, 2 sets per exercise.

    Next to come is intensity loading...ill do this when I come back from work. Any questions so far?

    Option 2 Intensity loading

    Intensity refers to the distance one performs from their repetition maximum.

    for example if you failed at 10 reps with 100lbs on bench press, your 10RM would be 100lbs. 70% effort would be 70lbs, 85% effort 85lbs etc.

    The first thing that comes to mind when I think about intensity loading is HST. Using full body workouts. I will not write anything about HST, but I will post a link to the website, where a detailed explanation can be found:

    www.hypertrophy-specific.com

    a further description of HST can be found here

    http://forum.bodybuilding.com/showth...hreadid=280813

    I have not seen much literature about twice per week training, and manipulating intensity, but in the future I will experiment with something along the lines of this:

    All weeks have 2 upper/lower body workouts. The above listed workouts can be used. All 3 sets of 6-8 reps

    week 1 all sets 1 rep shy of failure(90% of 8RM for example)
    week 2 all sets to failure
    week 3 all sets to failure + 2 forced reps/rest pause reps
    week 4 all sets to failure, followed by a dropset of 60% of the weight you just used

    week 5 deload, as with volume loading.

    Option 3 frequency loading

    Indicates training with the same volume in workouts, more times per week.

    For twice per week training. One may choose to increase the number of workouts to 6 per week(3upper/lower) much alike fortified irons hypertrophy program. There are however many options, I will list my favoutite ideas below.

    All 3 sets of 6-8 reps

    week 1: 2 upper + 2 lower workouts M,Tu,Th,F
    week 2: 3 upper + 2 lower workouts M,Tu,Th,F,Sa
    week 3: 3 upper + 3 lower workouts M,Tu,W,Th,F,Sa
    week 4: 3 upper + 4 lower workouts M,Tu,W,Th,F,Sa,Su

    Week 5, and 6 if needed(as this will be very taxing) deload

    For a full body split, you may like to do something like this:

    Week 1: 2 workouts
    Week 2: 3 workouts
    Week 3: 4 workouts
    Week 5: 5 workouts

    Week 5: Deload

    Option 4 Density loading

    Density refers to the amount of work one does in a specific time. Say for example you perform 15 sets of 6-8 reps in an hour, increasing density would mean doing 16, or 17 sets. This can be achieved by reducing th rest time between sets. And/or adding more sets. This is similar to volume loading, but not entirely the same.

    Week 1: 75secs between compounds, 60secs between isolations
    Week 2: 60 secs between compounds, 45 secs between isolations
    Week 3: 60 secs between compounds, 45 secs between isolations, add 1 set ofeach exercise
    Week 4: 45 secs between compounds, 30 secs between isolations, add another set of each exercise

    Week 5: Deload

    Further options

    You'll have to be very careful with the length of your loading weeks in the next cycles I suggest, as you will be loading more than 1 variable at a time. Overreaching will occur very quickly, so regular deloads would be required.

    Volume + frequency loading

    For this I would advise a 4 week cycle, 3 weeks load, 1 week deload:

    Week 1: 2x upper+2x lower workouts, 3 sets per workout
    Weeks 2 and 3: Upper/lower/rest/repeat every other workout adding 1 set per exercise. It will look like:

    3,3,4,4,5,5,6,6 (sets per exercise)

    Week 4(and 5 if nessecary): deload

    Frequency + Intensity

    Week 1: 2x upper 2x lower 3 sets per workout
    Week 2: 2x upper 2x lower 3 sets per workout to failure
    Week 3: upper/lower/upper/rest/lower/upper/lower 3 sets to failure + a dropset of 60% of the weight u used on the last set of each exercise

    Week 4(and 5 if nessecary): deload

    Summary of periodization

    You can load Volume, Frequency, Intensity and density.

    This is not an exhaustive list though. It is possible to load more than 1 variable at once, 2 or 3 can all be used concurently. The only difference being the length of the loading phase must be shorter, and the deload possibly longer.
    Last edited by meathead198; 06-25-2004 at 12:57 AM.
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  8. #8
    The Leper Messiah meathead198's Avatar
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    Conjugate periodization

    This is a way to peroidise your conjugate split. Most of my information was obtained by reading the periodization for bodybuilders articles, written by Lyle Mcdonald.

    There are basically 4 different rep ranges.

    1-4reps
    4-6reps
    7-12 reps
    30-40reps

    There are 3 types of muscle fibre, Type I and types IIa and IIb. The type II fibres are the largest, and hence Bodybuilders should focus their efforts on enhancing them.

    Low rep training(1-4) is for strength, and Myofibrilar hypertrophy, hypertrophy that is, of the actual muscle fibre . this accounts for roughly 80% of the actual muscle. his type of training activates the type IIb fibres mainly, with some action from the type IIa.

    the 4-6 rep range also emphasises Myofibrilar hypertrophy to a large extent, but also contributes to Sarcoplasmic hypertrophy, this being the growth of exerything else.(mitochondrion number, water levels etc) this contributes the other 20% of the muscle.

    7-12 reps emphasises sarcoplasmic growth, with little myofibrilar growth.

    30-40reps is for increased capillerisation of the muscle, therefore allowing more blood, and therefore nutrients to themuscle.

    Thats enough of all this science mumbo jumbo, lets talk about how you can implement this into your training.

    Firstly, you must determine your goals. Choose 1 or 2 rep ranges which you really want to improve on. These ranges will be worked heavily, and the others will be worked at maintenance.

    Take for example a bodybuilder, wishing to improve strength mainly. A good lower body split could be:

    Day 1
    Squat 7 sets of 1-3 reps
    Front squat 3 sets of 4-6 reps
    SLDL 2 sets of 7-12
    Calf raise 2 sets of 7-12

    Day 2
    Deadlift 7 sets of 1-3 reps
    ham curl 3 sets of 4-6
    Leg press 2 sets of 7-12
    leg extension 1 set of 30-40
    seated calf raise 2 sets of 7-12

    here is a list of training/maintaing loads to go by:

    rep range....training load...maintaining load
    1-3..............6-10 sets........2-3 sets
    4-6..............4-8 sets..........1-2 sets
    7-12............3-6 sets..........1-2 sets
    30-40..........1-2 sets..........1 set

    Full text of the above protocol can be found at:

    www.mindandmuscle.net
    Last edited by meathead198; 06-24-2004 at 01:10 PM.
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  10. #10
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    Upper body conjugate splits

    As Lyle didnít underline any of these in his article, I think Ill put some together for you guys.

    All of the following splits will be based around a 2x per week upper/lower split
    Iíll start off with splits concentrating on strength:

    Strength emphasis:

    Monday
    Bench 7 sets of 2-3
    Incline bench 3 sets of 4-6
    Military press 3 sets of 6-8
    Pulldowns 2 sets of 8-12
    BB row 2 sets of 8-12
    Bicep curls 1 set of 30-40

    Thursday
    Pullup 7 sets of 2-3
    1 arm DB row 3 sets of 4-6
    Chest dips 2 sets of 6-8
    Side laterals 3 sets of 8-12
    CGBP 3 sets of 8-12
    Tri pushdowns 1 set of 30-40

    After a while, you may feel happy with your strength gains, and wish to concentrate on more sarcoplasmic growth, whilst maintaining strength. A good split would be:

    Sarcoplasmic emphasis

    Monday
    Incline bench 4 sets of 8-12
    Cable crossover 2 sets of 30-40
    Side laterals 2 sets of 30-40
    Pullup 2 sets of 2-3
    BB row 3 sets of 4-6
    BB curl 2 sets of 30-40
    Forearm curl 1 set of 30-40

    Thursday
    Bench press 2 sets of 2-3
    Military press 2 sets of 4-6
    Skulls 3 sets of 6-8
    Pushdowns 1 set of 30-40
    1 arm rows 4 sets of 6-8
    Pulldown 3 sets of 8-12
    Hammer curl 3 sets of 8-12
    Last edited by meathead198; 06-22-2004 at 02:26 AM.
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  11. #11
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    Reserved for Younglifter14's DFHT explanation
    Last edited by meathead198; 06-19-2004 at 10:43 AM.
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  12. #12
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    Thumbs up

    Nice thread. A lot of good info here.


    PS. If this post gets in the way later send me a PM and I'll remove it.
    neg reds on sight crew

  13. #13
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    Damiens full body conjugate split:

    For my plan, I am taking full body workouts (2-3 a week for beginner-intermediate, 4 or more if you have a very hiogh work capacity).
    Each full body workout is devoted to one of the things the lifter wants to improve on (e.g. size, limit strength, endurance, strength-speed, etc.).

    Example Workouts for each skill:

    General Size
    Trap Bar Deadlifts 3x8
    Leg Curls 2x8
    Chest press 3x8
    Upper Body Pull 3x8
    Shoulder Exercise 2x8
    --Optional--
    Biceps 2x8
    Triceps 2x8

    Strength
    Squat/Deadlift 6x3
    Upper Body Push 5x3
    Upper body Pull 5x3
    Core work 3x5

    Endurance
    Squats/Leg Press 2x20
    Hyperextensions 2x20
    Vertical Back Exercise 2x20
    Chest Exercise 2x20
    Middle Back/Post. Delt Exercise 2x20
    Side laterals 2x20
    Calve Raises 2x20

    Strength-Speed
    Hang Power Clean 5x3 (ca. 80% 1RM)
    Speed Bench 8x3 (60% 1RM, FAST, 45-60 sec. rest)
    Speed Squat (Back, Box, Front) 10x3 (see Speed bench)
    Speed BB Rows 6x3 (see speed bench, rest bar on Box at the bottom, each rep)

    Speed-Strength
    Jump Push-Ups 3x10
    Depth jumps/Sit Jumps 3x10
    Ballistic Smith bench/medicine ball Throws from chest 3x10 (20-30% 1RM)
    Jump Squat/Lounge 3x10 (20-30% 1RM)

    -->During ballistic Smith Bench you actually throw the bar up

    ------------------------------------------------------------------------------------

    Conclusion
    Just take 2-3 of those days a week (depending on what you want) and get to the gym!
    Last edited by meathead198; 07-19-2004 at 10:14 AM.
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  14. #14
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    The periodization post is finished if anyone is interested...
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  15. #15
    Dispeller of myths... Davesta's Avatar
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    Thumbs up

    Nice thread! Some good info kicking around here! A couple of points though...

    Originally posted by meathead198
    [B]
    each done 2x per week. The days I would advise are either:

    mon
    tue
    thu
    fri

    or

    mon
    wed
    thu
    fri

    Shouldn't that be mon, wed, thurs, sat for the second option?

    Also, are you going to talk about conjugate or fluctuating periodisation because your current post on periodisation seems to be advocating a linear style which I know is not your preference!
    Injured O-lifter!

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    Why not lay out higher frequency stuff??
    It's not as hard as you think it is.
    Educate yourself, but stop thinking too much...

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    Nice post james, just wanted to add the benefits of training more frequently (taken from the HST website):

    "In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it"

    Young

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    Originally posted by Davesta
    Nice thread! Some good info kicking around here! A couple of points though...



    Shouldn't that be mon, wed, thurs, sat for the second option?

    Also, are you going to talk about conjugate or fluctuating periodisation because your current post on periodisation seems to be advocating a linear style which I know is not your preference!
    1. It should indeed. Thanx for that.

    2. It is all coming.
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    Is anyone actually interested in this, or am I wasting my time by adding more to it?

    Any comments on how to improve it would be greatly appreciated.
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    Thumbs up

    Originally posted by meathead198
    Is anyone actually interested in this, or am I wasting my time by adding more to it?
    Very good info. Im looking forward to new updates

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    Originally posted by LordGladiator
    Very good info. Im looking forward to new updates
    I have got some more conjugate splits up, upper body this time.

    Are there any requests or things people would like to know about?
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    Great thread James! I have finnaly learned that higher frequency is the way to go. Both for strength and hypertrophy. Also I enjoy doing upperbody and lower body workouts more than splitting up the muscles.
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    Originally posted by meathead198
    Is anyone actually interested in this, or am I wasting my time by adding more to it?

    Any comments on how to improve it would be greatly appreciated.
    yeh keep the info coming bro, i like alot
    we aim for one thing, to be perfect, yet we will never be.

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    Originally posted by THe WeapoN
    yeh keep the info coming bro, i like alot
    Cool, I thought because noone was replying that noone was interested.

    All I really have left to post up is an explanation of DFHT from Younglifter14. Is there anything specific you'd like to see? Maybe combining loading stimuli and using both in a shorter time frame.

    For example loading both volume, and intensity over a 2 week period.

    Also, if anyone wants to post up their higher frequency split, feel free to. The more the better.
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    Originally posted by meathead198
    Here are links to journals of various training styles:


    Frequency loading:

    http://forum.bodybuilding.com/showth...hreadid=281691
    If you read any of these journals, read this one- it's really good

    Nice post meathead! I wanted to do something like this myself but I think if we do a little more research we could write a pretty sick article for the main section

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    Also, here is the chest/back/shoulders and legs/arms workout that I use:

    Chest/Back/Shoulders # 1

    Incline BB Press
    Wide overhand pull down
    Decline DB Press (changing to cable crossovers)
    Reverse grip BB row

    BB Military press
    DB shrug
    Side DB lateral
    BB shrug

    Chest/Back/Shoulders # 2

    Incline DB (lower incline than BB press)
    BB Overhand row
    LF Dips
    RG Lat pulldown (might change to T-bar row)

    Overhead DB Press
    Overhead BB Shrug
    DB lying lateral
    Incline DB shrug

    Legs/Arms # 1
    Deadlift
    Sitting calf raise
    Back deadlift (changing to leg presses)
    SLDL

    DB Curl
    RG Bench press
    Reverse EZ curl
    triceps pressdown (probably can be changed)

    legs/arms # 2
    Full Back squat
    Standing calf raise
    Full front squat
    Lying leg curl

    BB Curl
    CGBP
    DB hammer
    Overhead triceps extensions

    important notes

    I do 3 sets for everything except arm exericises. I do 2 sets of all arm exercises. Staying in the 6-9 rep range.

    I alternate opposing muscles- for example, I will switch between Incline BB Press and WG Overhhand Lat pulldowns.

    I may change some exercises since I am getting a gym membership soon and I will have access to cool new stuff.

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    This is my first week on this new split, I'm trying to put on some strenth and size. Do you think this is a good split? I don't mean to cut in but it is hard to get feedback from knowledgeable people.

    M-Legs+1 cardio session
    T-Chest/Tries+1 cardio session
    W-Back/Bies+1 cardio session
    Th-Rest- 2 cardio sessions + abs
    F-Chest/Tries+1 cardio session
    Sat-Back/Bies+1 cardio session
    Sun-Rest- 2 cardio sessions + abs
    Repeat

    I run track and cross country I got's to run.

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    Originally posted by 1MikeD
    This is my first week on this new split, I'm trying to put on some strenth and size. Do you think this is a good split? I don't mean to cut in but it is hard to get feedback from knowledgeable people.

    M-Legs+1 cardio session
    T-Chest/Tries+1 cardio session
    W-Back/Bies+1 cardio session
    Th-Rest- 2 cardio sessions + abs
    F-Chest/Tries+1 cardio session
    Sat-Back/Bies+1 cardio session
    Sun-Rest- 2 cardio sessions + abs
    Repeat

    I run track and cross country I got's to run.
    hmm, you should probably post your question outside of this thread until all the info is fully posted

    not to be a dick or anything

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    Originally posted by meathead198
    Is anyone actually interested in this?
    yes. at the end of next week i'm having a week off and might try a new one of these splits when i return. thx for posting.

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    Originally posted by 1MikeD
    This is my first week on this new split, I'm trying to put on some strenth and size. Do you think this is a good split? I don't mean to cut in but it is hard to get feedback from knowledgeable people.

    M-Legs+1 cardio session
    T-Chest/Tries+1 cardio session
    W-Back/Bies+1 cardio session
    Th-Rest- 2 cardio sessions + abs
    F-Chest/Tries+1 cardio session
    Sat-Back/Bies+1 cardio session
    Sun-Rest- 2 cardio sessions + abs
    Repeat

    I run track and cross country I got's to run.
    I wouldnt advise splittin the chest/tris and back/bis. You need more rest days. 1 a week is not enough. I can understand the need to only work legs once, due to all your track etc.

    I would advise something like this:

    mon Upper
    wed Lower
    fri Upper

    And doing a lower session of
    Squats
    leg extension
    deads
    SLDL
    calf raise

    And everyone feel free to post their workouts for critique, theres plenty of space left at the top. I can always get Rocky to put something in his post if needs be.

    BTW, Jon. Have u got that DFHT write up yet? PM it to me when you're done.
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