From September of 2011 to now, I have made my best gains by following this routine…
Monday- Heavy Squats/Bench
Wednesday- Shoulders/Deadlifts (DL every other week)
Friday- Light Squats/Bench/Triceps
My squat went from 385 to 465. My bench went from 265 to 292, and my deadlift went from 455 to 535. As you can see, I training by squats and bench twice a week. Do you think applying this principle to everything else like Shoulders/Back/Biceps/Triceps would make me stronger? I was thinking of a routine like this.
Day 1- Heavy Squats/Bench
Day 2- Back/Biceps
Day 3- Shoulders/Triceps
Day 4- Off
Day 5- Light Squats/Bench
Day 6- Back/Biceps
Day 7- Shoulders/Triceps
Day 8- Off
So 3 on, 1 off, 3 on. Would this be beneficial or should I just stick with what I was doing?