I know that there’s been a few threads on this subject matter and what I can gather on this is:
AM - 4-5 sets of one to two primary and one to two secondary movement per muscle group (4-6 reps/set)
PM - 4-5 sets of two to three auxiliary movements per muscle group (10-15 reps/set)
1-2 muscle groups/day
Obviously variable. For a person like me who’s lean and trying to gain:
Â· Protein: 0.3 G/LB both workouts AM/PM
Â· Carbs: 60:40(AM/PM): Start point 0.5 G/LB
My only issues are existing two-a-day templates (ie Bodybuilding’s Next Frontier) which incorporate several muscle groups per day. Do you believe that this is flawed and only 1-2 groups should be worked that day?
Another problem I would consider would be legs. Would hamstrings and quad’s have to be seperated? If so, I would think a typical split would consist of:
M: AM - Back PM - Back
T: AM: Shoulders/Tri’s
W: AM - Quads PM -Quads
F: AM - Hamstrings PM - Hamstrings
S: AM - Chest/Bi’s PM - Chest/Bi’s
Many thanks to Michell for his help on the info.