Does anyone use movement split to gain size and strength?
4 days a week,something like this:
Quad dominant - back squat, front squat,abs,calves
Horizontal push/pull + biceps - Flat bench,incline bench,row,reverse fly,curl
Hip dominant - Deadlift,long stride lunges,leg curl,abs,calves
Vertical push/pull + triceps - Military press, pull-up, triceps extension
I don’t know why but I rarely heard someone use these ones to gain size. They seems have some good points: very balanced, you can train each movement in a fresh state wiht more volume(compared to an upper/lower split) and at the same time(maybe, I have to try) there is enough overlap for someone who wants to train each muscle about twice a week.
I don’t know why but I rarely heard someone use these ones to gain size.[/quote]
What if I told you… the weekly routine you just described is 5/3/1.
Point is, if you’re looking for size and strength gains, there are a ton of effective splits. Basing a program on movement patterns can be one effective way to do it. Waterbury has written quite a few, other coaches have as well, whether or not they specifically call it “a movement-based routine.”
I’ve heard about 5/3/1 but I thought it was a pure strenght template. However I thought to this split because after doing the basic upper/lower 4 days a week, I think is too much for me now. Sometimes I can’t recover, I feel sleepy and tired over the week.
I think this is also due to my lifestyle in the week-end, so I thought to cut the daily volume by doing less movements in every workout (I tried 3-day full body training a week but I really don’t like it… and I would like going to the gym 4 days a week :D) to reduce the stress on my body.
So how can I build my routine based on this pattern?
5/3/1 can be whatever you want mostly. The best way to explain it is that your first lift of each workout is strength progress oriented meaning you measure progress by weight/reps. After that you can do whatever you want. Based on what you said so far I don’t know why you wouldn’t do it.
I’ve heard about 5/3/1 but I thought it was a pure strenght template. [/quote]
Like Andy said, 5/3/1 is super customizable. There have been tons of articles about it, and the book itself will explain it as such.
I’m confused. A 4-day a week, upper/lower split is too much for you, so you’re looking for a 4-day a week movement-based routine? In many ways, they’re the same.
If you’re interested in 5/3/1, there are a bunch of articles, ebooks, and threads. If you want a different program, something like Chad Waterbury’s ABBH1 is a start:
Whichever way you go, you really need to commit to the plan for more than three weeks, unlike your last program.
If you are feeling tired and run down, look into Peri workout nutrition.
I do 5/3/1 Triumvirate.
5/3/1 is as prescribed (Never less, 1 or two joker sets a month)(I’m on the 4 weeks cycle, for my age, I love it)
Assistance is for BB purpose (two or three exercise).
Finish with weighted carries (Yolk on squat day, overhead carry on shoulder day, etc)
Conditioning on off days.
1 day off a week. Always.
Walks and bike ride with wife and dogs are no problem.
I’m 48, 6’3, 235. I love the program that I am using, but it is mine.
As mentioned above, 5/3/1 is highly customisable. Start with the basic and play with the multitude of options from the book and find what works for you.