King
12-11-12, 4:56 am
I have read many different websites and articles by people like Martin Berkhan and kelly baggett and i agree with their ideas that for a natural bodybuilder seeking to gain mass, a once-a-week per bodypart high volume approach is NOT optimal. A muscle that is worked 2-3x a week will always grow faster than a muscle that is worked only 1x a week (provided volume is low enough for recovery). I feel that hammering a bodypart 1x a week with 20~ sets and going beyond failure with high intensity techniques (dropsets etc) is overkill and should be left to genetic freaks or those on drugs.
I've thought of using an A-B split, but decided to use this split involving ONLY heavy compound exercises. I am only focusing on the big 7 compound exercises; Front Squats, Deadlifts, Weighted Chins, Weighted Dips, OHP, Pendlay Rows and Incline Bench.
This is my current split:
Wed: Deadlifts, OHP, Chins, Dips
Fri: Front Squats, Incline Bench, Chins
Sun: Front Squats, OHP, Rows, Dips
(Emphasis on FSQ, OHP and incline bench because i am currently focusing on quads and shoulders, as well as upper chest)
All exercises are 2-3 working sets (after warm ups) and between 4-8 reps, (except weighted chins and dips 5-10), and using
RPT Method ( http://www.leangains.com/2008/12/reverse-pyramid-revisited.html ).
I have been doing this for a few weeks, and i have seen strength increases in every lift so far. I feel fully recovered between workouts and strength has not been compromised ( possibly due to low volume), and overall i feel that this is a more efficient way of training.
It has worked well for me so far, would like to know if anyone trains like this, and critique/opinions on my split is welcome.
I've thought of using an A-B split, but decided to use this split involving ONLY heavy compound exercises. I am only focusing on the big 7 compound exercises; Front Squats, Deadlifts, Weighted Chins, Weighted Dips, OHP, Pendlay Rows and Incline Bench.
This is my current split:
Wed: Deadlifts, OHP, Chins, Dips
Fri: Front Squats, Incline Bench, Chins
Sun: Front Squats, OHP, Rows, Dips
(Emphasis on FSQ, OHP and incline bench because i am currently focusing on quads and shoulders, as well as upper chest)
All exercises are 2-3 working sets (after warm ups) and between 4-8 reps, (except weighted chins and dips 5-10), and using
RPT Method ( http://www.leangains.com/2008/12/reverse-pyramid-revisited.html ).
I have been doing this for a few weeks, and i have seen strength increases in every lift so far. I feel fully recovered between workouts and strength has not been compromised ( possibly due to low volume), and overall i feel that this is a more efficient way of training.
It has worked well for me so far, would like to know if anyone trains like this, and critique/opinions on my split is welcome.