Ooookk, on to current training.
I'm back to training Max-OT style and I think I will continue to train this way for the foreseeable future, as it works VERY well for me. Making the same absurd gains I was last time I followed it's principles and I am spending MUCH less time in the gym. Don't know why I ever stopped (well actually I do, it's called program ADD, lol).
For those that aren't Familiar with this style of training (I know I've seen a few threads about it on here I think there's even one on the front page now) I will reiterate.
- Each workout should last approximately 45ish minutes.
- Train only 1 or 2 muscle groups per workout/day.
- Do 6 to 9 total heavy sets for large, 4-6 sets for small muscle groups.
- Do 4 to 6 reps per set to failure.
- Rest 2 to 3 minutes between sets.
- Train each muscle group once a week.
- Take a 1 week break from training every 8 to 10 weeks.
A lot of people seem to have concerns about their joints and injuries when training in the Max-OT rep range all the time but if you warm up properly as well as take the week off every 8-10 weeks (most people don't) it shouldn't be an issue. I also take super cissus, which is the BEST thing I've ever done for my joints, they never bother me now. Here's my current split:
Monday - Chest/Tris (International chest day ftw)
Incline dumbbell Press - 3x4-6 <-Don't think I'll ever not start a chest routine with this exercise even if it's just 1 set. King of chest exercises IMO.
Flat Barbell Press - 2x4-6
Dips - 2x4-6
Pushdowns - 2x4-6
French Press - 2x4-6 <- Favorite triceps exercise. I really feel that it's responsible for a good deal of my triceps size and why my long head is so good.
Tuesday - Back/Bis (I don't know if I'd like these rep ranges for a beginner for back work or someone with poor mind muscle connection to their back, but it works very well for me because my mmc is excellent and I do 2 second negatives on each rep, which slightly reduces the amount of weight I can use but makes the exercises more effective, IMO.)
Barbell Rows - 3x4-6
Neutral grip Pulldowns - 2x4-6
Medium Grip pulldowns - 1x4-6
Seated Rows - 2x4-6
Pinwheels - 2x4-6
Alternating Dumb curls - 2x4-6
Wednesday - Legs (Extreme focus on 2-3 second negatives for all exercises is helping my legs tremendously. Quads especially, since I've also ditched the back squat for a while)
Lying Leg Curls - 2x4-6
RDL's - 2x4-6
Cybex Leg Press - 2x4-8
Leg Press - 2x4-8
Hack Squat - 2x4-8
Thursday - Shoulders
Seated OH Barbell Press (ass slid forward so it's more like a super high incline press) - 2x4-6
Seated Dumbbell Press - 2x4-6
Cable Laterals - 3x6-8
Dumbbell Laterals - 1x6-8
Rear Delt raises on inlcine bench - 3x-6-8 <- Was doing very high reps (20-40) on this for a while which worked great, just recently came back to the heavy rep range.
Friday - Traps/Calves/Abs/Forearms
Shrugs - 3x4-8
Standing calf raises - 3x4-8 (my calves are growing suprisingly well from being trained once
Seated calf raises - 3x4-8 a week like this.)
Cable Crunches - 2x10-12
Weighted Leg Raises - 3x10-12
Reverse wrist curls - 2x8-10
Wrist curls - 2x8-10
Static Holds - as much holding time as I can get in 8 mins moving up in weight when total holding time increases by 20% (just came up with this and added it in for this week, hopefully it helps)