current training programs

[nosejob]

what are your current training splits?

trying to get some new ideas.

 

[Shelby]

After a PL meet I'm doing at the end of Oct I'm probably going to do something like this:

3-way split, training 4 days per week (Monday, Wednesday, Friday, Saturday. If leg day falls on a Friday, I’ll push Saturday’s training to Sunday to allow for a day of rest after legs). Everything gets hit twice in 6 days. All the hypertrophy work is in the 5-15 rep range, with the majority being 8-10 reps. I’ll employ staggering reps on the hypertrophy work as much as possible.

Chest/Delts/Triceps/Calves
3 sets of dips or decline
3 sets db laterals
3 sets dips or CGBP
3 sets seated calves
When feeling good (maybe once per month) work up to a 1RM flat bench prior to doing the hypertrophy work in this workout

Back / Biceps
3 sets chins
3 sets db rows
3 sets db curls
Deadlift every other workout: 2-3 singles with 75-85% to practice form. Possibly more if recovery permits. Once every 4-6 weeks work up to 90%+ for 1-2 singles, and a board set with 100-105%.

Thighs / Calves
Workout 1:
3 sets raw squats (all to positive failure, 5-12 reps)
1 set rack squats, 3 reps (115%-130%)
1-2 sets Romanian DL
1 set leg curl
1 set GHR
1 set abductor
3 sets calves
Workout 2:
Competiton Squats (belt and wraps): 90% + for 2-3 singles
2 sets raw squats (8-12 reps)
1-2 sets Romanian DL
1 set leg curl
1 set GHR
1 set abductor
3 sets calves
I might have to have a third leg workout where I don’t do any heavy work (nothing above 90%), just to let myself recover… we’ll see.

 

[Shelby]

You might find this article helpful:
http://www.professionalmuscle.com/forums/showthread.php?p=325177#post325177

 

[Brute Force]

I like using an antagonist split

chest/mid back
quads/hams
delts/lats
tris/bis

I superset exercises between the 2 bodyparts (e.g. supersetting bench and deadlifts). That way, one muscle will recover while the other is being trained. It helps you do more work in a short period of time. So far I am seeing good results.

 

[nosejob]

After a PL meet I'm doing at the end of Oct I'm probably going to do something like this:

3-way split, training 4 days per week (Monday, Wednesday, Friday, Saturday. If leg day falls on a Friday, I’ll push Saturday’s training to Sunday to allow for a day of rest after legs). Everything gets hit twice in 6 days. All the hypertrophy work is in the 5-15 rep range, with the majority being 8-10 reps. I’ll employ staggering reps on the hypertrophy work as much as possible.

Chest/Delts/Triceps/Calves
3 sets of dips or decline
3 sets db laterals
3 sets dips or CGBP
3 sets seated calves
When feeling good (maybe once per month) work up to a 1RM flat bench prior to doing the hypertrophy work in this workout

Back / Biceps
3 sets chins
3 sets db rows
3 sets db curls
Deadlift every other workout: 2-3 singles with 75-85% to practice form. Possibly more if recovery permits. Once every 4-6 weeks work up to 90%+ for 1-2 singles, and a board set with 100-105%.

Thighs / Calves
Workout 1:
3 sets raw squats (all to positive failure, 5-12 reps)
1 set rack squats, 3 reps (115%-130%)
1-2 sets Romanian DL
1 set leg curl
1 set GHR
1 set abductor
3 sets calves
Workout 2:
Competiton Squats (belt and wraps): 90% + for 2-3 singles
2 sets raw squats (8-12 reps)
1-2 sets Romanian DL
1 set leg curl
1 set GHR
1 set abductor
3 sets calves
I might have to have a third leg workout where I don’t do any heavy work (nothing above 90%), just to let myself recover… we’ll see.

are you going heavy as you can for 8-10 reps even though you're hitting each bodypart twice every 6 days or is one day heavy 8-10 reps while the other is much lighter with higher reps?

have you done this program before?

or is it going to be new to you?

 

[Shelby]

are you going heavy as you can for 8-10 reps even though you're hitting each bodypart twice every 6 days or is one day heavy 8-10 reps while the other is much lighter with higher reps?

have you done this program before?

or is it going to be new to you?

Yes, as heavy as I can with good form. I'm doing a variation of this program now and it works great if you eat to support it. I plan on deloading in about 5 weeks (in prep for the PL meet).

 

[norm1220]

Mon- Legs
Tues- Legs
Wed- Legs

Thurs- OFF

Fri- Back & Chest

Sat- OFF
Sun- OFF

I'm 8 weeks into this split and seeing some nice progress on my leg development. I'll stick with this for another 4 weeks and then go back to my usual split.

 

[nosejob]

Mon- Legs
Tues- Legs
Wed- Legs

Thurs- OFF

Fri- Back & Chest

Sat- OFF
Sun- OFF

I'm 8 weeks into this split and seeing some nice progress on my leg development. I'll stick with this for another 4 weeks and then go back to my usual split.

no bis, tris or shoulders?

 

[norm1220]

no bis, tris or shoulders?

bi's tri's and shoulders get worked indirectly when I'm hitting back and chest. Shoulders and Arms are two strong points for me, I've gone close to a year without hitting those parts before and didn't lose any noticeable size.

My problem has always been getting my legs to catch up to my upper body development. Incorporating higher reps into my squats has made a big difference in the last few years, but my leg growth kind of stalled 6 to 9 months ago so I'm experimenting with this Progressive Overtraining split. So far I'm pleased with it. Sore and tired, but pleased.

 

[aquaholic]

Mine changes every 12-24 hours, so I won't post mine.

 

[nosejob]

bi's tri's and shoulders get worked indirectly when I'm hitting back and chest. Shoulders and Arms are two strong points for me, I've gone close to a year without hitting those parts before and didn't lose any noticeable size.

My problem has always been getting my legs to catch up to my upper body development. Incorporating higher reps into my squats has made a big difference in the last few years, but my leg growth kind of stalled 6 to 9 months ago so I'm experimenting with this Progressive Overtraining split. So far I'm pleased with it. Sore and tired, but pleased.

this is very interesting to me. i understand the concept you are talking about

where the bis/tris/shoulders get worked 'indirectly'

i totally see your point. so no size difference at all in your bis/tris/shoulders?

 

[norm1220]

None that I can see in the mirror. I don't ever measure body parts, I don't have the foggiest idea how many inches my arms are, so if they have dropped a quarter of an inch or so I really wouldn't notice.

I'm sure my arms and shoulders get a bit bigger when I am training them directly, but they are not what I need to improve right now to balance out my physique so I'll settle for ' big enough ' on those two bodyparts for a while.

The Progressive Overload principle can be applied to any lagging body part. Charles Polquin says that every athlete he has tried this with has been able to bring lagging bodyparts up to par in 3 months with this system.

Basically it is
day 1- heavy weight, low reps
day 2- medium weight medium reps
day 3- light weight high. reps

One day of rest, then work the rest of the body in the remaining days.

I could have gone with a 5 or six day split and trained the smaller muscle groups too, but training legs 3 times per week has me so wiped out that I need the extra two days of rest before starting over again.

 

[nosejob]

None that I can see in the mirror. I don't ever measure body parts, I don't have the foggiest idea how many inches my arms are, so if they have dropped a quarter of an inch or so I really wouldn't notice.

I'm sure my arms and shoulders get a bit bigger when I am training them directly, but they are not what I need to improve right now to balance out my physique so I'll settle for ' big enough ' on those two bodyparts for a while.

The Progressive Overload principle can be applied to any lagging body part. Charles Polquin says that every athlete he has tried this with has been able to bring lagging bodyparts up to par in 3 months with this system.

Basically it is
day 1- heavy weight, low reps
day 2- medium weight medium reps
day 3- light weight high. reps

One day of rest, then work the rest of the body in the remaining days.

I could have gone with a 5 or six day split and trained the smaller muscle groups too, but training legs 3 times per week has me so wiped out that I need the extra two days of rest before starting over again.

oh this is one of polquins ideas? i have read some of his work.

how long have you been doing this? and its working well for you?

so its 3 consecutive days in a row? how many sets per day? and when you say legs, you mean quads AND hams?

 

[JETHRO TULL]

Thie is the one I just started.

chest back.......sometimes divided into two sessions, sometimes not..when I don't do a morning session...I'll do cardio for 40-45min in the morning.

cardio..am.........abs calves pm....sometimes a walk afterwards,sometimes not

rest day.....

shoulders/arms...shrugs, laterals, upright rows, no pressing. biceps/tricep pm or vice versa if I feel like doing arms in the morning.

legs.....sometimes I divide the sessions...quads am...hams pm.

Rest day.

start it over.

I don't like getting fat....so most of the time I'll workout in the morning to get the metabolism going. Weights or cardio.

I also like training opposing muscle groups..easy on the joints and huge pumps.

 

[MAINEVENT]

chest back.......sometimes divided into two sessions, sometimes not..when I don't do a morning session...I'll do cardio for 40-45min in the morning.

cardio..am.........abs calves pm....sometimes a walk afterwards,sometimes not

rest day.....

shoulders/arms...shrugs, laterals, upright rows, no pressing. biceps/tricep pm or vice versa if I feel like doing arms in the morning.

legs.....sometimes I divide the sessions...quads am...hams pm.

Rest day.

start it over.

I don't like getting fat....so most of the time I'll workout in the morning to get the metabolism going. Weights or cardio.

I also like training opposing muscle groups..easy on the joints and huge pumps.

So 3 days in a row, then start over again? How many work sets are you doing?

 

[MAINEVENT]

After a PL meet I'm doing at the end of Oct I'm probably going to do something like this:

3-way split, training 4 days per week (Monday, Wednesday, Friday, Saturday. If leg day falls on a Friday, I’ll push Saturday’s training to Sunday to allow for a day of rest after legs). Everything gets hit twice in 6 days. All the hypertrophy work is in the 5-15 rep range, with the majority being 8-10 reps. I’ll employ staggering reps on the hypertrophy work as much as possible.

Chest/Delts/Triceps/Calves
3 sets of dips or decline
3 sets db laterals
3 sets dips or CGBP
3 sets seated calves
When feeling good (maybe once per month) work up to a 1RM flat bench prior to doing the hypertrophy work in this workout

Back / Biceps
3 sets chins
3 sets db rows
3 sets db curls
Deadlift every other workout: 2-3 singles with 75-85% to practice form. Possibly more if recovery permits. Once every 4-6 weeks work up to 90%+ for 1-2 singles, and a board set with 100-105%.

Thighs / Calves
Workout 1:
3 sets raw squats (all to positive failure, 5-12 reps)
1 set rack squats, 3 reps (115%-130%)
1-2 sets Romanian DL
1 set leg curl
1 set GHR
1 set abductor
3 sets calves
Workout 2:
Competiton Squats (belt and wraps): 90% + for 2-3 singles
2 sets raw squats (8-12 reps)
1-2 sets Romanian DL
1 set leg curl
1 set GHR
1 set abductor
3 sets calves
I might have to have a third leg workout where I don’t do any heavy work (nothing above 90%), just to let myself recover… we’ll see.

I like the look of this program.

One question, on rack squats....how far down are you going?

 

[Shelby]

I like the look of this program.

One question, on rack squats....how far down are you going?

For me it's probably 10-12 inches or so. A taller person would probably want to do more.

 

[ParadiseCup]

For me it's probably 10-12 inches or so.

your a lucky guy

 

[JETHRO TULL]

STALLION, I AM DOING TWO DAYS ON A REST DAY..TWO ON..A REST.

So 3 days in a row, then start over again? How many work sets are you doing?

CHEST BACK-DAY ONE

ABS/CALF- DAY TWO

OFF- REST DAY

SHOULDERS/ARMS

LEGS

OFF- REST DAY.

SETS REPS? WEll, what I intend to do....and what I end up doing seems to change once I get to the gym! lol

I've been doing two exercises per bodypart at 3 sets 6-8 reps after some warm ups. [ A heavy cycle of 4 days] Then the next time those workouts roll around I do a volume thing....with sets of 15 reps. [ A light cycle of 4 days]

How have you been breaking up your parts, Main EVent?

 

[nosejob]

CHEST BACK-DAY ONE

ABS/CALF- DAY TWO

OFF- REST DAY

SHOULDERS/ARMS

LEGS

OFF- REST DAY.

SETS REPS? WEll, what I intend to do....and what I end up doing seems to change once I get to the gym! lol

I've been doing two exercises per bodypart at 3 sets 6-8 reps after some warm ups. [ A heavy cycle of 4 days] Then the next time those workouts roll around I do a volume thing....with sets of 15 reps. [ A light cycle of 4 days]

How have you been breaking up your parts, Main EVent?

why dont you do presses?