- Joined
- Oct 10, 2007
- Messages
- 3,974
With my current schedule I can train only on saturday and sunday. I leave for work a5 5 AM and get home at 7 PM which includes a 2 hour commute each way. I also have a toddler and an infant. I get home, eat dinner and get my older one ready for bed then go to bed myself. Training during lunch is not an option.
I will be able to increase frequency in Janurary when I build my home gym.
Goal is building muscle, diet is not an issue.
Saturday
Chest, shoulders, tri's, quads, calves
I rotate the order of exercises for example,
3 sets Incline bench, 3 sets flat, 2 sets hammerstrength this week and next i may start with flat. This goes for all exercises.
So I'm averaging 8 sets per body part last set for each exercise is heaviest and done to failure ( quad presses and or squats 1 rep left in tank)
Sunday
Back width, back thickness, Bi's, hams, abs.
Slightly different concept as I do 2 exercises for width and 2 for thickness at 3 sets each so back gets 12 sets.
Example,
3 sets weighted pull ups, 3 sets pull overs
3 sets BB row
3 sets DB row
Each week I look to beat the log book by increasing weight or reps.
My question becomes, and remember I'm usually a low volume guy using DC or Phil Hernon's routine,What should I change,
More or less volume? Different split since it's 2 days back to back?
Any advice is great and if you know of a good 2 day program I'm all ears.
I will be able to increase frequency in Janurary when I build my home gym.
Goal is building muscle, diet is not an issue.
Saturday
Chest, shoulders, tri's, quads, calves
I rotate the order of exercises for example,
3 sets Incline bench, 3 sets flat, 2 sets hammerstrength this week and next i may start with flat. This goes for all exercises.
So I'm averaging 8 sets per body part last set for each exercise is heaviest and done to failure ( quad presses and or squats 1 rep left in tank)
Sunday
Back width, back thickness, Bi's, hams, abs.
Slightly different concept as I do 2 exercises for width and 2 for thickness at 3 sets each so back gets 12 sets.
Example,
3 sets weighted pull ups, 3 sets pull overs
3 sets BB row
3 sets DB row
Each week I look to beat the log book by increasing weight or reps.
My question becomes, and remember I'm usually a low volume guy using DC or Phil Hernon's routine,What should I change,
More or less volume? Different split since it's 2 days back to back?
Any advice is great and if you know of a good 2 day program I'm all ears.