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What muscle group do you train x2 during your split and why? I train back twice during my split because I concentrate 1 day on upper back and 1 day on lower back. Additionally, I feel my back was neglected when I first started training because it isn't a show muscle and it is more difficult to see in the mirror. I also concentrated more and bench press and squats. Now that I understand its importance, especially if I ever end up doing a show, I hit it hard. I feel I should also do legs x2 a week but that is more difficult because it gets in the way of doing cardio. So I do legs on Saturday and take off on Sunday. What does everyone else do?
I train everything twice every 8 days right now. 3 on 1 off. I have done 2 on 1 off recently with occasionally hitting 4 straight. So hitting everything 3 times in 7-8 days. Ever since ive started low volume high frequency ill never do one day per week or real high volume again. Low vol high freq makes you a recovery machine and you grow and progress in strength so fast.. my lats and legs have blown up since starting this. Right now my split is moderate vol high freq. Most sets i hit in a day for a body part is 9 for chest and quads. 6 for bavk width 6 for thickness. 4 sets for delts and 2 sets rear delts on back day. 4 direct for tris, 6 for bis.. 2 for calves.. 4 for hams.. 4-6 for traps.. love it. When im doing 2 on 1 off i hit 3 sets for most body parts. always varying rep ranges, 4-6, 8-12, 12-15. A lot of higher level bbers believe in this and i was skeptical until i tried it.
I'm very interested in trying your split ajordana is there somewhere I could get a little more info. Thanks
Legs. The only body part I hit twice a week (other than abs) is legs.
I work one body part each day - six parts, one week rotation followed by a day off - back, legs, triceps/abs, shoulders, legs, biceps/abs, chest - day off.
I change my routine every 3 months or so.
That's very interesting Ajordana!
Do have a workout printout for that 3 on 1 off training. I'm ready to change things up and start a bulk this week
None. Training every muscle group once per week is more than enough for me to grow but I like to do abs 2-3 times a week along with hyper-extensions.
Day 1: chest/shoulders/tris
Flat bench, 1 set of 4-6, 1 set of 6-8, 1 set of 8-12. Dropping weight each set to meet reps
Weighted dips: 3 sets same rep scheme
Decline barbell/decline DB/incline (i rotate) 3 sets same rep scheme
Seated dumbbell shoulder press 1 set 4-6 reps, 1 set 8-12
Side lateral raises both arms 6-8 reps
One arm side lateral raises 1 set 12-20 reps each side
Skullcrushers 2 sets 8-15 reps
Tricep pushdowns 2 sets 8-15 reps
Total: 17 sets
Day 2: back width/thickness/rear delts/traps
Rack pulls: 1 set 4-6 reps, 1 set 6-8, 1 set 8-12 lowering weight each set
Barbell/dumbbell rows (rotate each w/o): same rep scheme
Wide grip/close grip lat pull downs (rotate each w/o): same rep scheme
Medium grip/ close grip seated cable rows (rotate each w/o): same rep scheme
Rear delt raise seated: 1 set 6-8 reps, 1 set 10-15 reps
Barbell/dumbbell shrugs (rotate each w/o): 1-2 sets 6-12 reps
Upright rows: 1-2 sets 8-12 reps
Total sets: 16-18
Day 3: quads/hams/calves/bis
Squats: 1 set 4-6, 1 set 6-8, 1 set 10-15
Angled leg press full ROM: same rep scheme
Leg extension: same rep scheme
Lying leg curls: 2 sets 6-10
Seated leg curls 2 sets 6-10
Seated calf raise: 1 set 15+
Standing calf raise: 1 set 10-15
Dumbbell curl: 1 set 4-6, 1 set 6-10
Hammer curls: 1 set 4-6, 1 set 6-10
Concentration curls:2 1 set 4-6, 1 set 8-15
(Only 30-45 second rests between each set for biceps)
Total sets: 21
Day 4: off
This is what ive been doing for about 2 weeks now and im loving it. My flat bench has been stuck for a while and still is but everything else is progressing fast.. my legs and back have blown up as well. An example of sone strength gains in the past 2 weeks.. i just started doing rack pulls agaib when starting this routine and so far have increased by 90 lbs on them. Squats up 20-25 lbs. Barbell rows up about 10 lbs. Weighted dips up about 5 lbs plus a rep or 2. So everything is going nicely.. started this coming off a cut, began at 209 and weighed 228.8 today after a cheat meal yesterday, so without the cheat meal water probably about 225. So its definitely not hindering weight gain lol, no fat gain as calipers still reading same measurements.
Obviously if you prefer to not have back and leg day back to back you can switch the order of the days to accommodate your preferences. Personally i like this order and i havent had any trouble having them back to back. But if you guys normally only train a muscle once per week and demolish itto every time, give a split like this a try.. you won't be sorry.
Wow! Ajordana, looks great gonna start my bulk next week . So I'll use this week to figure out the starting weights for the program. Thank you so much for the write up, I really appreciate it brother!!!!
If your going to do anything 2x per week, squatting is the only answer.
I do abs, calves, forearms, and bi's twice a week.
I followed day 2 on your explanation, great workout....implemented jumprope at 200/set in between some of the sets to keep heart rate up due to lack of stamina (recently hospitalized and was out for 3 weeks).