Hernon 2-way split routine

[Creation]

This is what he gave me - RIP brother

1. Chest, Back, Standing calvs
2. Quads, hamstrings, abs- 1 set of crunches to failure
3. Shoulders, Biceps, Triceps, Seated calvs
4. Off-Then repeat
3 Sets ONLY per body part. After warm up, do heaviest set first, maybe in the range of 5-9 reps to failure, then drop 10% for another set, then another 10% ..... go when breathing returns to normal. Use compound movements only. No cables...NO SMITH MACHINES Choose between declines ,1/2 way down flat bench or dips only for chest .Side laterals only for shoulders, no pressing movements. Squats for quads only. Choose stiff legged dead lifts, abductors and leg curls for hamstrings, and you can rotate these exercises or do 1-2 set of each as per how you feel. Rotate standing and seated calvs when it is their turn to train them. Pull ups........( shoulder width grip, palms away) and DB rows for your back because it is so big, 3 sets each. DBs for bicep curls, dips or close grip bench for triceps. Do not go all the way up or all the way down on any exercise, stay in the 80% zone....NO FULL RANGE, ok? Keep a fast smooth pace, no kinks or stopping to catch breath. Take each set to failure, do not count reps after the first set. Do 7-10 minutes of hard cardio every day except for leg day, after weight training.

 

[madg]

This is what he gave me - RIP brother

1. Chest, Back, Standing calvs
2. Quads, hamstrings, abs- 1 set of crunches to failure
3. Shoulders, Biceps, Triceps, Seated calvs
4. Off-Then repeat
3 Sets ONLY per body part. After warm up, do heaviest set first, maybe in the range of 5-9 reps to failure, then drop 10% for another set, then another 10% ..... go when breathing returns to normal. Use compound movements only. No cables...NO SMITH MACHINES Choose between declines ,1/2 way down flat bench or dips only for chest .Side laterals only for shoulders, no pressing movements. Squats for quads only. Choose stiff legged dead lifts, abductors and leg curls for hamstrings, and you can rotate these exercises or do 1-2 set of each as per how you feel. Rotate standing and seated calvs when it is their turn to train them. Pull ups........( shoulder width grip, palms away) and DB rows for your back because it is so big, 3 sets each. DBs for bicep curls, dips or close grip bench for triceps. Do not go all the way up or all the way down on any exercise, stay in the 80% zone....NO FULL RANGE, ok? Keep a fast smooth pace, no kinks or stopping to catch breath. Take each set to failure, do not count reps after the first set. Do 7-10 minutes of hard cardio every day except for leg day, after weight training.

This is very close to what i did when i built all my muscle

Rip brother

 

[qbkilla]

If you can train a bodypart 2 or 3 times a week and recover. To me that is more optimal.

I agree for the most part. But it may not be evidence based but I also feel like there has to be a minimumn threshold where if volume is too low someone is leaving gains on the table. 3-4 sets a week even if intense is pretty low.

 

[comedycentral]

I’m currently running a high frequency bodyweight and banded routine based on similar. Dips,chins,push-ups,inverted rows,inverted shrugs, trx tricep extensions with sissy squats high rep Bulgarian split squats and prowler pushes.
my injuries got so shitty I wasn’t recovering and just hurting all the time. This way as it stands I can train as many days as I like before taking a breather without being in agony or worrying about log books. Before you ask qbkilla no it isn’t optimal or science based but I’m enjoying it.

 

[3BILLS]

I agree for the most part. But it may not be evidence based but I also feel like there has to be a minimumn threshold where if volume is too low someone is leaving gains on the table. 3-4 sets a week even if intense is pretty low.

For guys like us who do this for fun and don't compete it just comes down to enjoying what your do

 

[juggy38]

Dr pak….idk real name stronger by science guy….has done some pretty fucking cool minimal volume studies for strength and hypertropy.

It’s stupid low. Like 3 maximal sets of squats per week plus one maximal deadlift set…even seasoned powerlifters made gains on their total.

Hypertrophy….iirc…..you need about 5 sets to failure per week to see growth in trained lifters.

Still pretty fucking low volume

 

[qbkilla]

For guys like us who do this for fun and don't compete it just comes down to enjoying what your do

Yup this is what I'm learning, finally. I love me a good old fashion bro split and it's something that even people like me can't really overcomplicate or fuck up lol

 

[Dens228]

Yup this is what I'm learning, finally. I love me a good old fashion bro split and it's something that even people like me can't really overcomplicate or fuck up lol

Don't sell yourself short!

 

[headtrainer]

Why did PH seem to have so many unique quirks to his routines? Like squat every day and one second rest periods.

For the same reason many other coaches come up with unique quirks—to gain popularity and get new paying clients. For example, Dorian Yates. He didn’t build most of his mass by doing only one set per body part a week. He did 8-12 sets twice a week back in his prime when he made most of his gains.

 

[headtrainer]

Yup this is what I'm learning, finally. I love me a good old fashion bro split and it's something that even people like me can't really overcomplicate or fuck up lol

I’ve tried everything and it’s hard to beat the bro split!

 

[3BILLS]

Yup this is what I'm learning, finally. I love me a good old fashion bro split and it's something that even people like me can't really overcomplicate or fuck up lol

The over complicating could becoming from the lack of results and you need to look in other areas besides training

 

[qbkilla]

The over complicating could becoming from the lack of results and you need to look in other areas besides training

Possibly. To be honest I think I probably should be on mediation for OCD or something. Example...I'm looking to get more ink. I think about what to get constantly. Now that I'm fixated on my next tattoo no space in my mind to think about training I just do it so kinda helps me. This summer plan to buy a new car, deciding which one to get as you imagine will be a nightmare for my mind lol. Luckily for me my OCD as it relates to bbing is mostly training, a little diet, I don't really think about my AAS much just run 350 prop n call it a life. Not sure if it's because I feel arleast for me training is the most important variable or because I generally enjoy training talk/podcasts and I find reading/discussing gear kinda boring lol

 

[alfresco]

Possibly. To be honest I think I probably should be on mediation for OCD or something. Example...I'm looking to get more ink. I think about what to get constantly. Now that I'm fixated on my next tattoo no space in my mind to think about training I just do it so kinda helps me. This summer plan to buy a new car, deciding which one to get as you imagine will be a nightmare for my mind lol. Luckily for me my OCD as it relates to bbing is mostly training, a little diet, I don't really think about my AAS much just run 350 prop n call it a life. Not sure if it's because I feel arleast for me training is the most important variable or because I generally enjoy training talk/podcasts and I find reading/discussing gear kinda boring lol

OCD, hope you get some help with this. Can’t be fun

I think it is generally agreed upon that training is #3 in importance when it comes to bodybuilding.

https://www.professionalmuscle.com/forums/index.php?threads/in-bodybuilding-what-is-the-most-important.40327/

 

[3BILLS]

Possibly. To be honest I think I probably should be on mediation for OCD or something. Example...I'm looking to get more ink. I think about what to get constantly. Now that I'm fixated on my next tattoo no space in my mind to think about training I just do it so kinda helps me. This summer plan to buy a new car, deciding which one to get as you imagine will be a nightmare for my mind lol. Luckily for me my OCD as it relates to bbing is mostly training, a little diet, I don't really think about my AAS much just run 350 prop n call it a life. Not sure if it's because I feel arleast for me training is the most important variable or because I generally enjoy training talk/podcasts and I find reading/discussing gear kinda boring lol

Hey good on you for recognizing an issue. I can be ocd with shit to.

 

[Samson250]

Possibly. To be honest I think I probably should be on mediation for OCD or something. Example...I'm looking to get more ink. I think about what to get constantly. Now that I'm fixated on my next tattoo no space in my mind to think about training I just do it so kinda helps me. This summer plan to buy a new car, deciding which one to get as you imagine will be a nightmare for my mind lol. Luckily for me my OCD as it relates to bbing is mostly training, a little diet, I don't really think about my AAS much just run 350 prop n call it a life. Not sure if it's because I feel arleast for me training is the most important variable or because I generally enjoy training talk/podcasts and I find reading/discussing gear kinda boring lol

Ask your Primary Physician for a local therapist and more importantly a psychiatrist who can prescribe meds! (Most can’t or won’t).

I have OCD/ADHD but we think it’s rooted in deeper personal problems so I don’t take anything specifically for it. My psychiatrist and I are working on the underlying behaviors I have and the OCD has generally been kept at bay by the meds and regular therapy sessions.

 

[aHarness]

Yup this is what I'm learning, finally. I love me a good old fashion bro split and it's something that even people like me can't really overcomplicate or fuck up lol

One of these bot accounts here should make itself useful and have a counter for every time you say “bro split”

 

[qbkilla]

One of these bot accounts here should make itself useful and have a counter for every time you say “bro split”

Lol

 

[qbkilla]

Ask your Primary Physician for a local therapist and more importantly a psychiatrist who can prescribe meds! (Most can’t or won’t).

I have OCD/ADHD but we think it’s rooted in deeper personal problems so I don’t take anything specifically for it. My psychiatrist and I are working on the underlying behaviors I have and the OCD has generally been kept at bay by the meds and regular therapy sessions.

Yeah stress seems to trigger it. Another thing I notice as I get older can't sleep in, 5:30 on the dot wide awake and alert and can't sit still.

 

[Samson250]

Yeah stress seems to trigger it. Another thing I notice as I get older can't sleep in, 5:30 on the dot wide awake and alert and can't sit still.

That’s totally normal man. I haven’t used an alarm clock in 6 months.

 

[alfresco]

Ask your Primary Physician for a local therapist and more importantly a psychiatrist who can prescribe meds! (Most can’t or won’t).

I have OCD/ADHD but we think it’s rooted in deeper personal problems so I don’t take anything specifically for it. My psychiatrist and I are working on the underlying behaviors I have and the OCD has generally been kept at bay by the meds and regular therapy sessions.

“Think”, yes.

But . . . my niece has been OCD since she was old enough it line up her shoes, put everything in perfect order to her detriment and etc. (Her brother and sister, not.) Very difficult to manage with meditation for her. Really sad. She holds a very important position at the United Nations. Lectures there and all over the world. Don’t know how she does it but do know it is brutal for her. And to make things worse she is pretty much medication resistant Much respect for her.