Been reading a bit on Phil Hernon, but there are very little info available, so anyone who knows anything about how he trained - I would love to hear some thoughs and feedback.
Is this similar frequincy to what he used?
Day 1: Chest, Arms
Day 2: Legs
Day 3: Back, Shoulders
Day 4: OFF
Day 5: Chest, Arms
Day 6: Legs
Day 7: Back, Shoulders
Day 8: OFF
A question regarding rep-ranges.
First warm-up sets, then THREE working sets of 15,10,5 reps (I presume I hit my 15, 10 and 5 RM for THAT DAY). I was thinking of doing the heavy set first, feels lighter and better on higher reps sets later on and just makes more sense?
So the leg’s day might look like this:
Quads: Front Squat - warm-up sets, then 5 RM, 10 RM, 15 RM.
Hams : Romanian Deadlift - warm-up sets, then 5 RM, 10 RM, 15 RM.
Calves : etc
The workout time should be approx 30-40 minutes considering the amount of sets?
How is deload regulated during this program?
Should I decrease volume for 1-2 weeks once I start feeling run down? Or did he train like this all the time without taking time off. I understand that his recovery ability was enchanted. Any natural trainies who adopted this style of training, how did you do?
Different exercises would probably be a better choice for bodybuilding propuse, but if I wanted to increase strength on Squats then it would be wise to go for Squats twice weekly if my body can take it?