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offseason new training split suggestion

digbick

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Apr 23, 2013
Messages
173
my next offseason is that I want to improve my hamstring and shoulders,so thinking like this

tuesday- quads+abs
thursday-back
saturday-chest(am), hamstring+calves(pm)
sunday-shoulder

I can only do 4 days a week due to other commitments,and my quads and chest is my strong point,especially quads,focus is to bring the hang of my hamstring during side pose and shoulder during front shots.
 
my next offseason is that I want to improve my hamstring and shoulders,so thinking like this

tuesday- quads+abs
thursday-back
saturday-chest(am), hamstring+calves(pm)
sunday-shoulder

I can only do 4 days a week due to other commitments,and my quads and chest is my strong point,especially quads,focus is to bring the hang of my hamstring during side pose and shoulder during front shots.

I'd train them 2 or 3x weekly with lower volume each time. If you normally use 10 sets to train them do 12 sets split among the higher frequency days.
 
I would also recommend twice a week. Maybe with leg day and then group them in with another muscle group. 20 sets a week is my personal sweet spot. If i split them into 2-3 sessions its fairly easy to tolerate. High volume on lagging bodyparts gives me the best results.
 
To bring up lagging hammies I hit them twice a week as well. One day was heavier and the other day I did pump work for hamstrings while the rest of the training was geared toward quads. I now sit higher in my chair as they are now a strength.

I do pretty much the same thing for delts, lighter pump work with another bodypart and focused heavier day directly targeting delts.
 

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