T Nation

Week 1 Upper. Week 2 Legs?

The idea came from mkyayl’s program.

Week one is all upper body. Hard with varrying rep scheme and loads. Similar to waterburys HFT changing rep patterns. But, you do 2 exercises for a body part. E.g. bench and flys, rows and pullups etc.

You do this 4 or 5 days in the week, hopefully not in a row. Thats a lot of stress to stimulate hypertrophy.

Then, week 2 is lower body. Deads, squats, lunges, Snatch/Clean etc.

Week 3 is back to upper body.

Theoretically that is plenty of rest to allow for recovery and injury prevention, plus plenty of stress to stimulate growth

thoughts? ideas

You’ll shoot your eye out kid.

It’s a great idea, but why?

Generally, the greater frequency you have, the faster you will gain. So you are taking a week off every week for either your upper or lower body which doesn’t seem good.

One problem that I can think of is that you will using your upper body to hold on to the weights (deads, lunges etc), which might screw up that week off.

With your plan, you will be working upperbody and lowerbody approx 100-120 times a year. If you instead did TBT 3x a week you would hit your entire body about 150 times a year. With TBT 3x a week, you also get 4 days a week completely off. Under your plan you might only get 2 or 3 days off per week.

I like TBT 3x a week better.

Hawkson, you are all over the place with your posts and your workouts.

Why don’t you find something and stick with the plan for a minimum of 4-6 weeks before trying something new!

You’re trying to do everything at the same time, and you’re not going to get anywhere.

It takes HARD work. So get in the gym and start lifting some HEAVY-ASS WEIGHTS and stop worrying about this program or that program or if you need plyometric exercises, or if one program will give you enough rest or what supplement will give you the best results.

Go to the gym. Lift heavy weights. Eat a lot of good food. Rest. Repeat.