That One Guy wrote:
If you actually complete alll these exercises and sets in a workout, you workout with no intensity whatsover
I agree. There used to be a time when I could handle literally hitting my WHOLE body in a single workout, hence my original stance on TBT. BUT (and I say but), I was a poor misguided individual who’s main goal was to leave the gym absolutely trashed, with NO energy and the near inability to move. Well guess what. I NEVER got stronger from this, and barely got bigger. The ONLY thing positive from this is that I increased my work capacity. Thats it.
If you really are after strength and size gains, either dont be going to failure on any of the sets, or pump down the volume. If your able to hone in on your focus, the first two exercises would leave most crumbling, hence my reasoning as to why I ALWAYS separate quads and hamstrings.
We talking about each workout I listed in the split as being too intensive? I did the shoulder routine last night, and I agree I’d lost the pump by the end of it. The military press and DB press were decent, felt a good pump from them, but after the lat raises and rear lat raises I was more or less going through the motions for the last two exercises. Thing is, I don’t understand how doing so little compared to what I’m used to with FBs in each workout can possibly be enough for a 1 per week shoulder session? Could anyone suggest a better shoulder routine? I really want to bulk this area up, as I feel it’s a lagging area compared to my chest, back and legs.
Think about why you are going from FB to BP split. The theory is that you stimulate so much micro trauma in a local area that it NEEDS 4 days or a week to heal.
How to do that? as people have said pick a FEW lifts. put your DICK IN them hard. That means if you do 4 sets of 8-12 then the first set should end on 12, leaving you primed for the 2nd. the second and third should be heavy enough NOT to get to 12 but stay about 10. The last set should fail at 8 or 9 and not able to rock another rep.
If you aren’t training as far into failure as you can on your split sets then you are wasting your time. In theory you shouldn’t be able to train that area for at least 2 days because of acid build up etc.
You can also get MORE days in at the gym on splits. there is no reason to only go 4 if you can go for 5 or so. that or cycle your days faster. Each area will still have 4 or more days to heal if you went 3 days on, 1 day rest, 2 days on, 1 day rest, repeat. this way you get 5 days in a week (even if you have only 4 training days you just repeat day one after day 4 and then 2 etc.) and 2 rest. day one has 4 days before you repeat it.
So pick 3 lifts (especially if you only have 30 mins. that’s NOT much time) and work ‘through’ the rep range. make that last set a nut drainer and move on. If you eat enough and are training a area split then there is just no reason not to go to failure.
Also, you cannot squat and DL on the same day. that’s retarded if you are split training. DL is for back day. Leg day should be like:
Squat 5 x 8-12
leg press [heels together in the middle, st the top of the platform] 4 x 12-16 (failure is so hard to find on leg press. you can go from doing 15 reps to being pinned in 20 pounds)
Back/ham extensions 3 x 10-12, 1 x AMRAP w/BW
That is all. You may or may not want to add some sets of calf work in there. But I just dont see good reason not to go to failure. determine when to advacne in weight when you can do the last set for the top of the rep range.
If you try to do more than 3-4 lifts you will be shit on the last lot and might as well not do them. If you really must have more variety then super set each set with other lifts. but you dont really need to rock that shit right off the bat.
Body part splits with failure sets seem to work for people.