Curious to hear people’s input. Do the same split as you, T3C. Hope this is a good discussion. [/quote]
I’ll say this, though anyone reading should take with a grain of salt of course since I don’t have pics on this site.
Spidey is running BBB, which is 3x/week frequency. I ran that for roughly two years on and off but always kept the split, whether I was following rep ranges/timing parameters or not.
I loved BBB and think it’s a great intermediate program in some respects. I had always been taught the 3x/week dogma from football in high school, so that was desirable to me.
Right now, I’m doing the following push/pull split (EDIT: realized I miswrote this):
Shoulders/Arms (or off if I feel the need for an off day)
for the week. I’m doing arms with chest because it doesn’t seem like chest demands the volume that back does, so I like a whole day of just back. If I learn otherwise, then I’ll change that. Should note that I still consider myself intermediate, and that I regret having done BBB insofar as I was probably not experienced enough when I started the program (just being honest there) to really understand things like mind-muscle connection and whatnot. I basically just tried to move the heaviest weights I could. The primary upshot of the program is that it taught me how to work very hard, particularly with the high rep squatting.
I’m going to discuss squatting as a control because I did it then and now and consider it probably my only ‘performance lift.’ My squatting has definitely improved since I went to 2x/week frequency. On BBB, I got to a top set of 350x13, which isn’t that impressive I know, but I stalled for a long time right around there and just wasn’t recovering enough from session to session.
This may make me a total pussy, but honestly the psychological factor of 2x/week has been huge for me on squats and other exercises as well. I’ll admit at this point that I’ve been doing reps/sets and rest periods by feel lately. Today I did my working sets with 375 at 6 sets of 5 with 75-90secs between, then 3 sets of 350 for 8-10 w 90 seconds. Then after 135 secs rest, I dropped to 315 and did a set of 21, which smoked me bigtime, particularly because I’ve been battling a rib issue. After that I did hacks, ham curls, and leg press.
Honestly, there’s just not a chance that I would do even the squats like that if I knew I would have to be back in there doing it again in two days.
The other obvious point is that doing 3x/week will probably (though I guess not definitely) lead to neglecting some muscles in favor of others. On 3x/week, I would squat each day and then either leg press or do SLDLs. Two exercises for any muscle group is probably not going to be varied enough.
I know this isn’t a thread about BBB, but I just thought I’d mention one other thing I realized when I decided to do something different: strength is very performance-specific, and BBB does a crappy job of developing absolute strength. I could squat 350x13, but at that time I could not squat 405. I don’t think that’s the case for most people who can do 350 like that.
Clay Hyght has a good article on here about frequency: he says that it really takes about 5 days for a muscle to fully recover and supercompensate. I’ve been thinking of moving to a 5-day split for that reason, and I’ll probably do so when my current program stops being as effective.