- Joined
- May 22, 2008
- Messages
- 2,852
First week testing this training system, I've been doing 3 warm up sets for big muscle groups (legs/chest/back) and 2 warm up sets for smaller muscles (arms/delts) then just 1 working set, somedays to failure, and other days close to it... usually no less than 10-12 reps.
I feel really FULL, my weight has increased around 1.2lbs, it's like I can retain more glycogen, really full all day... muscles hurt when posing. I think this could be good for 3-4 weeks and then going back to low frequency and high volume (one muscle group per day).
The final distribution:
- Chest press (4 sets total)
- Flyes (4 sets total)
- Lateral raise (3 sets total)
- Row (4 sets total)
- Lat pulldown (4 sets total)
- Rear delts (3 sets total)
- Hams (4 sets total)
- Quads (4 sets total)
- Tris (3 sets total)
- Bis (3 sets total)
Not doing abs everyday, and only doing 1 set to failure of calves everyday.
Recovery wise... I'm a bit exhausted after 5 days, so I wouldn't train 7 days in a row, but probably 6... and maybe throw a 7th day training only arms (not very intense) since they are a small muscle group and can recover really fast (at least in my case).
How long is that taking you??