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Chest, front delt, back, abs
Side/rear delt, arms, calves
Legs
Repeat
Sunday off
Side/rear delt, arms, calves
Legs
Repeat
Sunday off
I'm known for doing this, overcomplicating stuff lol.I'm the opposite...I complicate things as much as possible haha. But I love it so it works.
Currently alternating a high volume week (bro split) training 5 days/week, with the following week backing off the sets, upping the intensity and consolidating all training to 4 days.
Been working really well on this prep with the alternation of a high volume week followed by a higher intensity week.
Also allows me to switch up the exercises on alternating weeks. I really enjoy the variety.
This for me^Bro split with quad focus day and ham focus day
I like to split days personally after 5 straight body can feel it a bitPeople who use a bro split do you prefer 5 on 3 off or splitting rest days?
Personally I train 5 x per week. Saturday is set as a day off as I have other commitments but the 2nd day off is just 1 day through the week when I feel I need it.People who use a bro split do you prefer 5 on 3 off or splitting rest days?
2 on 1 off 3 on 1 off is what I doPeople who use a bro split do you prefer 5 on 3 off or splitting rest days?
I like thisI'm a fan of JM's original Creeping Death setup.
5 days of training feels perfect for me personally.
4 days in the offseason i think is super beneficial for recovery, but i just love being in the gym.
Legs
Chest/Shoulders
Off
Back
Off
Touch up Upper body (this can be a body part that needs a bit more frequency)
Arms
Repeat
I'll be the weirdo...I've now stuck with full body almost a year and I love it. I don't think I'll go back. I do 6 movements total each day and one set to failure. I train 5-7 days a week sometimes going 10+ days in a row. It actually ends up being pretty high volume when you look at how the reps are done (4-5 second eccentric / 4-5 second concentric) and with the weight I use you are pretty much at an RPE 8 at rep 1. Most sets are 6-9 reps so a grand total of 60-90ish seconds of extraordinarily high tension.
There are a few things I like...I am coming back from basically being off everything for a year and the last 6-8 months like this has given me frequency that I think is helpful, at least for now. The second is I don't have any useless reps. The entire training session, every rep, all the time is a productive, hard rep. The final one is...you literally cannot get injured and this has singlehandedly gotten rid of and rehabbed every injury I had.
So do you switch up the exercises each workout ?
When you have a chance can you post up what a few days in a row would look like ?
Will do...I was going to make a thread about it. @b-boy turned me on to it and I've loved it. I do rotate...sometimes. Sometimes I keep going if I'm progressing and will literally do the same movements 5 days in a row. I was also at a point where I think super high frequency was something my body was ready for. Maybe this is a forever thing, or maybe not. There are a food good threads but I was going to make one as well.