So i’ve been doing some bodybuilding for a while, im enjoying it nicely, and actually getting some good strength gains and looking more balanced, I just feel that if i split my workout over 6 days, i would actually save time because each workout would only take about 30 minutes, and i would stay fresh and strong till the end.
this is what i have planned: every exercise is a rep/weight pr in the smallest increment i can do to avoid plateauing too fast)
THURSDAY
Incline Press 2x4-8
DB Press 4x6-8
Incline DB Press 2x6-8
FRIDAY
Back Squat 1x4-10 (all out set, breathing reps, belted)
Leg Press 3x max reps 12 plates
Leg Curl 3x4-6
SATURDAY
Front Press 4x4-6
Lateral Machine 3x4-8
Front Raises 3x8-10
there is no rear delt because they are honestly my best bodypart, and dominate my delts. ill throw a few sets in on back day if i need. Abs, whatever. rack pulls and squats. calves tricky because my ankles are just getting used to running, but i was thinking single leg calf raises after the 2km run, and dedicate 1-2 sets max reps with a warmup weight every day on seated and standing. my weak points are front delts and biceps (biceps definitely)
I don’t think there is anything wrong with 6 day splits… and sometimes i like to do it over an 8 day mesocycle… rather than the more common 7 day rotation.
However, when i do use a larger split, i tend to use that time to drastically increase volume - so i can really annihilate the muscles - given they have AT LEAST 7 days to recover (if the split is arranged well).
However, i think your idea is good… just make sure you are INTENSE as all hell, implementing at least 1 set per exercise of high intensity techniques… preferably two. I only mention it because if you don’t choose to do this, then IME it would be more productive to train 2 or 3 body parts in the same session, and increase frequency.
[quote]MODOK wrote:
Its a great idea. I do caution however on the bumping up the volume Brook mentioned. Do that does destroy my joints after a few weeks. If you do bump up the volume, choose more isolation stuff, like flyes over adding in something like an incline db bench for example. I’ve trained this way forever, and I love it.[/quote]
Seconded.
In fact, look at some actual pro routines. With very few exceptions, their volume is far from crazy and they usually only ramp up to one top-set per exercise and do 2-4 exercises per bodypart…
Imo unless you’re on gear or have the genetics for it, high-volume 1/week training isn’t much of a long-term plan… Doesn’t get you very strong at all, or only at a slow pace.
Take a look at “professor X: a request” (thread) and read it through (okay, you could ignore the last few pages).
That particular approach is great for strength gains (in the moderate to high rep ranges) without much tendon/joint trouble and with little need for time-off. Gotta eat though, otherwise nothing is going to happen.
[quote]Cephalic_Carnage wrote:
MODOK wrote:
Its a great idea. I do caution however on the bumping up the volume Brook mentioned. Do that does destroy my joints after a few weeks. If you do bump up the volume, choose more isolation stuff, like flyes over adding in something like an incline db bench for example. I’ve trained this way forever, and I love it.
Seconded.
In fact, look at some actual pro routines. With very few exceptions, their volume is far from crazy and they usually only ramp up to one top-set per exercise and do 2-4 exercises per bodypart…
Imo unless you’re on gear or have the genetics for it, high-volume 1/week training isn’t much of a long-term plan… Doesn’t get you very strong at all, or only at a slow pace.
Take a look at “professor X: a request” (thread) and read it through (okay, you could ignore the last few pages).
That particular approach is great for strength gains (in the moderate to high rep ranges) without much tendon/joint trouble and with little need for time-off. Gotta eat though, otherwise nothing is going to happen.
[/quote]
I’ve increased my barbell rows, squats, deadlifts etc. by a lot over the course of 2 months on a standard 4/5-split. Now I’m probably still considered a beginner, but programs like 5x5, upper/lower splits etc. never did that for me. Guess you just gotta find out what works for you.
