After alot of reading and also exprementing in the gym i have come up with a new routine which i have been fallowing for the past week and will use for sometime to come. I want to know if there is anything wrong with it or if i need to improve something?
I workout 7 days a week,1 session each day. My goal is hyperthrophy/growth and i am on a caloric surplus and eat 1g of protein per lb atleast everyday. I respond very well to high volume.
My split looks like this, i use concentrated loading,an idea i got from CT:
Day 1:Pressing (Chest and Triceps)
Day 2:Pressing (Chest and Triceps)
Day 3:Pull (Back/biceps)
Day 4:Pull (Back/biceps)
Day 5:Legs and delts
Day 6:Legs and delts
Day 7:Pressing (Chest and Triceps)
I do ab work staggered between sets and at the end of the workout. I do swiss ball crunches and incline reverse crunches.
On pressing days i workout like this:
DB incline power flies, db close grip press, db incline press (in no particular order, i sometimes mix them or just do one of them depending on how i feel for that exercise on that day)
I then do PJR pullovers
Back: chest supported rows, chin-ups,parallell grip chins,rack chins. i Autoregulate again for this day for exercise selection.
Biceps:Incline reverse hammer curl, incline offset grip curls
Legs: DB siff squat and db squat with different stances
Delts: Push press and lateral raises.
the reason i use the syngergist split is coz my big muscles dominate over the small, for example when i do pressing i feel it almost all in my chest so my triceps is not so fatigued it's same with back and biceps. To get extra stimulation in the smaller body parts aka arms,which is mostly laggning for me compared to the bigger parts i have arranged it like this.Let me know what you think about this idea.
I do 16 sets for the big body pars, legs,back,chest and 9 set for the small, biceps,triceps,delts. For abs i do anywhere between 10-25,i autoregulate,so on abs it depends how i feel.
Thanks in advance
Edit:I do 6-10 reps for all body parts, pick a wheight i can do atleast for 6 reps and then start repping out. for abs i do 15-25 reps usually