NEW TRAINING PROGRAM!

[tkav1980]

O.K. so ive hit a plateau on my old program and heres what im thinking...... Ive been doing the one body part a day volume training with ever increasing weights for a couple of years now and i feel like no matter how hard i push myslef im not getting anywhere when it comes to body weight. I know, whats my diet look like!?! My diet is 40/40/20 with 400 grams protien and roughly 6500 cals per day. im thinking i need to up this because work is getting busier and im doing alot more running around. but as for my program heres what im thinking of changing it to...
day 1
back/calvs - 3 exercises each with 3 brutal sets per exercise
day 2
chest/hams
day 3
shoulders/quads
day 4 arms/abs
day 5 off
repeat from day one but use 3 different exercises in the second 4 day cycle. making shure to increase weight by 5 lbs per week on each exercise while keeping the reps the same.

currently im doing 4-5 exercises per body part at 3-4 sets each with 5 days on 2 days off. i understand that everyone is different but my thinking is that will increase the frequency that each muscle is trained but lower the volume in each session, allowing for faster recovery and the ability to grow more often if that makes sence. my body does respond well to volume as long as the weights are high and im hoping that this will provide just the right amount of volume for my body. id love to hear your thoughts guys, especially from TP4U.

 

[Mr_Magoo]

a high intensity low volume routine may be the best bet as u wont be used to it, a higher frequency routine may be a good bet as well, just do something different, there are many options out there get back to me if u need any suggestions, u also didn't list ur rep range, does it vary or have u been in the same rep routine for a long time?

 

[bigguns078]

Go lookup DC training...

 

[BALDNAZI]

Ahhhhh....

Werent you going to try DC tkav? Its the Holy Grail my friend, give it a shot for once...

 

[tkav1980]

i will eventually go to dc but not untill im sure i fully understand it. trust me ive been reading those stickies over and over again. as for my rep ranges i look at it like this.....if i can lift verry heavy(lets use bench for me at 350 for 7-9 reps) but not just heavy for a max i mean heavy and reps, then as i add weight to that even just 5 lbs a week i cant help but grow. ive never met anyone who did reps with 500lbs on a squat, or a deadlift that was a small guy. i have however seen that 165lb guy that for some reason can bang out one good rep with 350. an i nuts or is my logic at least right. since i first started this thread ive been training like this except ive been using the same exercises week to week and ive noticed that my appetite is insane. so im thinking increased appetite+heavier weights every week= more mass. i always try to stay in the 7-10 rep range. tomorrow ill have my second chest workout with this program so ill nee to do bench@355 for 3 sets of 9 reps,
incline at 305 for 3 sets of 9, and hammer incline at 4 plates and a 5 lb plate(each side) at 3 sets of 7