- Joined
- Apr 20, 2009
- Messages
- 6,741
I recently switched from a bro split to a full body 3x a week routine to keep it simple yet switch things up. I took my regular volume (9 or so sets per part) and reduced it a bit so each workout MWF has 2 sets per part (6 total).
Doing a full body routine but with high intensity. It seems like most people who do this split do higher volume, shorter rest between sets, to get more of a "fat burning effect" vs strength/beat the log book.
I like to periodize and do 4 weeks on, then a deload week, just to keep my shit simple because in the past I get to worried about the details and lose focus on training intense. So my plan is
Week 1 2 sets per part
Week 2, make my lagoon parts sets rest pause (triceps, side delts)
Week 3, add RP to 2 more parts (rear and front delts)
Week 4, up the volume alot to see how much I can tolerate
Week 5 deload
Then start my next meso cycle with higher volume if I wasn't too beat up by week 4 to find how much I can tolerate.
Wondering how some of you guys set your shit up for those who do full body 3x a week. What kind of volume per part? I assume you also use 3 different exercises at least per week? Do you do droplets, rest pause, or find that to be too much with 3x per week frequency?
Doing a full body routine but with high intensity. It seems like most people who do this split do higher volume, shorter rest between sets, to get more of a "fat burning effect" vs strength/beat the log book.
I like to periodize and do 4 weeks on, then a deload week, just to keep my shit simple because in the past I get to worried about the details and lose focus on training intense. So my plan is
Week 1 2 sets per part
Week 2, make my lagoon parts sets rest pause (triceps, side delts)
Week 3, add RP to 2 more parts (rear and front delts)
Week 4, up the volume alot to see how much I can tolerate
Week 5 deload
Then start my next meso cycle with higher volume if I wasn't too beat up by week 4 to find how much I can tolerate.
Wondering how some of you guys set your shit up for those who do full body 3x a week. What kind of volume per part? I assume you also use 3 different exercises at least per week? Do you do droplets, rest pause, or find that to be too much with 3x per week frequency?