I’m about to start a few months of a routine based on AGVT and need a little advice from you “older” guys.
Background: Natural, 48, lifted for a lot of years, still love to train. I’m going to use Poliquins AGVT as a basis for my routine. Over the next three months I’m looking to lose 5Kg fat, and maintain as much muscle as possible.
Frequency: Poliquin recomends the following’
Day 1 Chest Back
Day 2 Off
Day 3 Arms
Day 4 Legs
Day 5 Off
What do you guys reckon for the older man: I was thinking of splitting the body over 6 days, (2on,1off,2on,1off,) or even 7 days.
Shoulder Work: Poliquin sems to omit shoulder work from this routine believing that it isn’t necessary: Personally I’d rather miss arms out instead and slot the shoulders in, or time/split permitting do both arm and shoulder work. Any veiws.
Rest Intervals: Poliquin calls for alternating antagonistic exercises. Unfortunately the gym where I train is pretty busy and its going to be bad enough hogging equipment to do 10 sets without hogging two bits of equipment for 20 sets between them. I’ll have to do straight sets.
However should I do all work for a given bodypart(10 sets, followed by 3-5 sets supplementarty work), then move on to the next bodypart, or should I do say 10 sets chest, 10 sets back, then 3-5 sets supplementary chest, 3-5 sets supplementary back.
Also I would intend to rest only 1 minute between sets (which would seem to fit in better with my goals and also the time spent hogging each piece of equipment). Any views?
Cardio: No mention in the articles. My guess in veiw of my goals I should slot some low intensity (Incline walks?) in on the off days. Would this be too much?
Sorry for the long post. Thanks in advance to anyone offering advice particularly those who have tried similar programs.