I have a couple of questions one on training and one of nutrition for a type 2A individual…
Firstly on training as a 2A, Ive found that following a Dorian Yates style HIT works best for me and my training. Psychologically this training makes sense (hit failure, spark protein synthesis, done) compared to volume training where I completely get lost and unmotivated after only a few weeks. For me results wise, HIT training allows for continuos growth and motivation for me…
I follow a split similar to Dorian Yates but with an extra arm day currently:
Sunday- Chest / Calves / Core
Monday- Quads/ Hamstrings
Wednesday- Triceps / Biceps (Only isolation exercises, no compound exercises)
Thursday- Shoulders / Traps / Core
- With this set up Im obviously training 5 days a week, but Ive noticed you wrote an article saying it is best to train 4 days a week. So is training 5 days a week this way optimal for gains for a 2A individual? Could the Triceps and Biceps day be seen as a less demanding day compared to the other 4 making this routine optimal?
Could you elaborate on what you meant by 4 days week?
Also on nutrition:
Im currently eating for size/weight gain (aim is for 0.5 lbs a week as a guide) where I need 3,000 calories a days or a little bit more to achieve this which is currently split:
In your Type 2 write up, you mentioned a split of 40% Protein, 30% Carbs, 30% Fat, as a guide for a 2A individual. Where for me as your type 2A description says carbs I do well with medium amounts where it seems around 300g works best for me.
With my current allocation of protein, carbs and fat, as a type 2A, am I best to increase my protein and bring my carbs down (say 275g protein and 300g carbs) and keep fat around 90g - 100g as a 2A individual. For me I can gain strength easily with only like 200g carbs, I have just increased them to 325g for purpose of size/weight gain.
- With this in mind would I better to revamp my percentage distribution of protein, carbs and fat as above? Some guidance on whats best for a 2A individual would be great.
Thanks for the help with this really appreciate it,