HHH…good question…I’m still using split routines and mixing it up with some DE/ME pseudo-powerlifting type of splits. I’m open to going to a full body 3/wk type of template.
The problem is I’m having a difficult time wrapping my head around the intensity/volume approach towards this type of training…especially if you are already an advanced lifter. 500S,405B Raw,655 Dead. If someone has any good ideas about how to approach this, I’d appreciate some insight.
Goals …nothing any fancier than continuing to get BIGGER and STRONGER with decent GPP and not being a FAT SLOB.
No one has really given me a good example yet, of course I’ve read both ABBH 1& 2, TBT training etc. I’m saying those splits are NOT suitable for advanced lifters with a 1600lbs+ Total, RAW & Clean… I wanna here some opinions.[/quote]
Given your question, I would appraoch it like this. This is just my opinion, based on my own experiments.
What I mean by each method:
ME = max effort (90% +)
DE = dynamic effort (explosive @ 60%)
RE = Repetitive effort (8-12 reps @ 75%)
SE = Strength endurance (50-60% 15-20 reps)
Day 1 ME upper SE Lower
Day 3 ME Lower RE Upper
Day 5 DE Upper RE Lower
Day 6 DE Lower SE Upper
First style in the day gets the most effort, say 60-75%. Remaining volume goes to the other method.
CW wrote something about this, which was basically using a radically different method for the body part on the next workout, always getting full body activity.
I too would agree that for adavanced lifters, full body routines where the volume is EQUALLY divided across all methods/exercises does not make sense. Advanced lifters need specilization IMHO. Now, that does not mean full body cant work, only that it will not look like what CW talks about in TBT.
The biggest challenge for me whenever I implent the above type of method is going to high on volume and running past my recovery abilities.
Of course, from your exeprience, you know that better for your body than anyone else.
And in terms of the general argument on splits, my idea is simply this - lift with big movements, big weights, as much as you can. Divide or alternate the work over a period of time that allows that to happen. When I first started lifting at 16, that was heavy squatting twice a week. know at 33 that looks like heavy back squat one week, heavy front squat next week, etc.
Whatever it takes to move the big stuff!
The problem most people run into with splits is dedicating work and recovery capacity to exercise activity that will haver very little impact on their long term growth.