Chest n Back On Same Day? How long will it take to complete the whole workout? And no shoulder day?
I'm using it right now. It's really been my go to for years, ever since he put me on it. The other splits he gave me, well, I hated them and seemed they were created just to be out of the box.
Calves were on days 1 and 3. Shoulders are on arm day.
It's just three sets per body part so chest/back day is very doable.
3 sets chest, 3 sets back width, 3 sets back thickness.
None of my workouts take longer than 40 minutes.
I tend to alternate between Hernon's, DC's, and Yates.
1 exercise only, 3 sets per body part? What rep range? Any particular exercises he recommended?
i dont use that split but i do incorporate many ideas that i learned from him.
as much as he turned out to a......
dude was pretty freakin smart in the training dpt
Agreed. What's interesting...if you run DC, heronons split, and even Dorian Yates old blood and guts...you will find that all of these routines end up hitting a muscle with 3-4 balls to the wall sets every 4-5 days or so. DC does it with one exercise and the 3 RP sets. Dorian liked one brutal top set of 10-12 then move
To new exercise (around 3 movements). Hernon Picked an exercise and wanted 3 failure sets at 3 different rep ranges.
(Chest/bicep), (legs), (back/tricep) (off) could work if you don't like chest/back same day
That's why I like rotating between them. Slightly different flavors of the same thing. When I start getting a little bored with one, I switch to the other.
No...it wasn’t his board. He was a long time member, and he was a paid sponsor at one point as wellHe posted his workout a long time ago. The thread probably still exists.
I still use some of the key movements.
The double dumbbell standing row, hammer grip pullups
His routines were all about mass building, go figure.
How did he get banned lol? wasn't this his forum?
I remeber Phil was a big fan of "fat man rows" =bent DB rows and DB SLDL.
I'm trying to bring up arms. I'm gonnna run it a few weeks and see what happens
For chest back I'm gonna pick a few exercises that call on the bis/tris harder....chin-ups, dips, closer grip pressing, bla bla
One thing I like for Biceps although mine aren't anything to brag about are close grip chins with an underhand grip.....and then hanging more weight than I usually use and doing negatives fighting it all the way down.
That really seems to hit them at the moment.
But my arms are weird. I can find a set of exercises that really kill them...but three weeks later it's like they don't feel it anymore. Then I have to swap out to different exercises finding one that leaves me sore again the next day...and start all over.