[quote]Chris Colucci wrote:
I personally don’t think some muscles get enough rest before getting hit again. I would prefer a split more along these lines with the the time you have to train:
Day One: Back/Bis
Day Two: Chest
Day Three: Legs
Day Four: Delts/Tris
The only thing I don’t love about that plan, is that, since the dude said he could only train Monday, Tuesday, Wednesday, and Friday, you’d be hitting legs after already training two days in a row, so the chance for cumulative fatigue is greater.
By tossing legs on Friday, you get a full day of rest before and two full days of rest afterwards, so you can go balls-out and try to destroy them thoroughly, and then recover completely.
And I’d rather have a day fully dedicated to back, rather than a day solely for chest, since it’s bigger and tougher (with deadlifts and rack pulls), but that’s not really a major deal-breaker.
Definitely go with the ramping sets. While i can’t speak for Chris, I’m assuming that’s what he had in mind also when offering his suggestions.
Unless I missed something he mentioned along the way, I don’t know why we’re discuss “ramping sets.” That’s bound to add a bit of unnecessary confusion, though it seems to be the argument of the week around the forums.
Because I listed rep ranges, I’d expect each set to use a weight that allows those reps to be completed. For example, with Deadlift 2x4-6, 2x2-4, the first set would use a weight that allowed at least 4 reps with good form, but no more than 6 reps.
If you think you could’ve gotten more than 6 reps, increase the weight a bit, as long as you get those 4 solid reps. The next two sets would be a bit heavier, since you’re looking for anywhere between 2-4 reps.
If that’s “ramping,” then it’s ramping. I just call it “hitting the appropriate rep ranges.”[/quote]
While I understand what you’re saying, Chris, my rationale is that under the split you gave, you directly hit biceps on the day after indirectly hitting them on back day. Then you train shoulders and triceps the day after chest. IMO that’s a two day press fest.
If the deads and rack pulls were eliminated from back day you wouldn’t need as much recovery before hitting legs.
The deads could even be put on leg day; then, switch back squats for front squats which won’t be as taxing on the back…or something along those lines.
As far as ramping I think we might be quibbling over semantics. Here’s what I meant, using your DL example for someone doing a top set with 455 lbs for 4 reps:
Set 1: 225x6
Set 2: 315x4
Set 3: 405x2
Set 4: 455x4
I simply meant using the early sets to “ramp-up” to an all-out top set on the compound lifts as opposed to performing straight sets.