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ADV 2.0 Player64

Simple:

6DAY ABCABCX

A Back + Biceps
B Chest + Triceps + Shoulder
C Quads + Hams + Calves
X OFF

#Back#
Bent Over Row
Chin Up
Straight Arm PressDown
One Arm Row
Pull Up

#Biceps#
Db Curl
Concentration

#Chest#
Bench Press
Incline Press
Push Ups
[Fly or Decline]

#Triceps#
Seated Dips
Close Grip Bench
Push Down Triple Strip
[Lying Extension]

#Shoulder#
DB Press
Lateral Raise
Push Press
Upright Row [Triple Strip]

#Quad#
Squat
Leg Extension

#Hamstring#
DeadLift
Leg Curl

#Calves#
Calf Raise [Seated or on Smith]

8 Meals per day
All including protein

Breaksfast, Lunch and Dinner being the Main ones.

My main scheme is 3x10 but I like to listen to my body, if I feel like going heavy I go.

Include also 4x6, 3xMAX, 3x12-15.
Some Times pyramid 15,12,8
Superset Sometimes with Quad and Hams

202lb 6ft or 72.04in Arround 16%BF off

Suggestions or anything else are Welcome

I know the leg is poor, what else could I include?

Supps Include:

Whey + Albumin - morning

Bcaa + Beta Alanine + fat burner - pre

malto + whey + bcaa - during

whey + bcaa - pwo

albumin- before bed

Oatmeal, specially in the morning meals
Olive Oil
Flax

Protein comes mainly from Milk and Egg
As well as Meat, Salmon, Tuna, Chicken Breast, cottagge cheese

Carbs from Oat, Fruits, BrownBread, rice, veggies

Fats
Olive Oil Extra Virgin,
Flaxseed
Nuts

[quote]Player64 wrote:
Simple:

6DAY ABCABCX

A Back + Biceps
B Chest + Triceps + Shoulder
C Quads + Hams + Calves
X OFF

#Back#
Bent Over Row
Chin Up
Straight Arm PressDown
One Arm Row
Pull Up

#Biceps#
Db Curl
Concentration

#Chest#
Bench Press
Incline Press
Push Ups
[Fly or Decline]

#Triceps#
Seated Dips
Close Grip Bench
Push Down Triple Strip
[Lying Extension]

#Shoulder#
DB Press
Lateral Raise
Push Press
Upright Row [Triple Strip]

#Quad#
Squat
Leg Extension

#Hamstring#
DeadLift
Leg Curl

#Calves#
Calf Raise [Seated or on Smith]

8 Meals per day
All including protein

Breaksfast, Lunch and Dinner being the Main ones.

My main scheme is 3x10 but I like to listen to my body, if I feel like going heavy I go.

Include also 4x6, 3xMAX, 3x12-15.
Some Times pyramid 15,12,8
Superset Sometimes with Quad and Hams

202lb 6ft or 72.04in Arround 16%BF off

Suggestions or anything else are Welcome[/quote]

What are your goals and how long have you been training?

It looks to me like you’ve got a lot of volume, way too much for my preference, but hey if you can handle it and keep progressing, go for it.

I’m really not much of a fan of rotating rep schemes (though you could potentially use all of them in the same workout, just for different exercises) as it makes it much harder to track progress.

You should be striving to add weight to the bar every single time you do the same exercise. If you can’t, then you’re either not giving your muscles enough time to recover (if you’re still new to resistance training 2x per week probably won’t be a problem, but the stronger you get the less likely you’ll be able to continue with that frequency), or you’re doing too much volume to allow your body to sufficiently recover.

Exercise selection is also a little redundant. You don’t need both bent over rows and one arm rows, or pull-ups and chin-ups. If you want to use all of them, you could try having two separate back workouts (one for Monday and one for Thursday for example). Something like:

Monday:
Bent-over rows- 4x4-8
Chin-ups- 3x8-12
Shrugs- 2x12-15

Thursday:
One arm rows- 4x4-8
Pull-ups- 3x8-12
Reverse flys/reverse pec deck- 2x12-15

That way you can use both exercises, use all of your rep schemes, have some wiggle room in terms of reps to allow for faster progression, and have a full week before you repeat the same exercise (should again allow for better progression).

I’m also personally not a fan of straight sets. Some people can do them and progress, I’ve always done better with “ramping”.

For instance, let’s say for bent-over rows you were using 225 lbs (just for ease of example). Your sets might look like this:

95x5
135x5
185x5
225x as many as possible in relatively good form (a little body english is ok, completely taking the prime movers out of the movement or using so much that you risk injury is not)

Or, you could try something like:
95x8
135x5
185x3
225x as many as possible.

The later option allows for less energy being wasted on the warm-up/ramp-up sets and more for the final “work set”. The former option is more like what most BB’ers use when they say “5x5”. You can of course do a warm-up using only the bar before any of the above sets, just to get used to the movement.

[quote]Player64 wrote:
I know the leg is poor, what else could I include?
[/quote]

Quads:
Leg Press
Machine Hack squat
BB Hack squat
Lunges
Front Squat
Sissy Squat

Glues/Hamstrings:
SLDL/RDL (BB, DB, machine hack squat, v squat)
Pull-throughs
Step-ups
Seated Leg curls
Lying Leg curls
Glute Ham Raise
Reverse hypers

Calves:
Standing Calf raise (BB, Smith, machine, one legged)
Seated Calf raise
Donkey calf raise
Leg press calf raise
machine hack calf raise

Have you tried a simple 5 day split ? Is it simply not working out for you ?

Mon: Chest
Tues: Back
Wed: Off / Recovery
Thur: Arms
Fri: Legs
Sat: Shoulders
Sun: Off / recovery

Your split is complex, your hitting everything twice a week with only one day off.

Unless your lifting lighter than you should be, you will not be able to maintain this split for long without more recovery.

Even with 400 grams of protien and 8 hours of sleep your still going to begin to suffer after a period of time.

I dont think this split is a good idea unless your lifting lighter weights than you should be.

You’ll make better gains with fewer sessions and heavier more intense lifting.

Remember you dont grow in the gym, you grow lying on the couch in pain the next day.

[quote]Westclock wrote:
Have you tried a simple 5 day split ? Is it simply not working out for you ?

Mon: Chest
Tues: Back
Wed: Off / Recovery
Thur: Arms
Fri: Legs
Sat: Shoulders
Sun: Off / recovery

Your split is complex, your hitting everything twice a week with only one day off.
[/quote]

Yes, I have already tried the 5 day split but it just didnt work well for me. Before I had switched to the ABCABCX I had never experienced real soreness, it works well and I never let my performance or hard training go down.

Usually my chest is the one who takes more time to recover thats why I alternate the second Cday leg or chest, the one feel like doing.

And what you think of SentoGuy’s idea of throwing different exercises both days. e.g. Monday BBrow, THU One arm DB row.
Tuesday Shoulder Press, FRI Military?