Here guys let me share this with you. As most of you know I hate bodypart splits, but something new always seems to work just as long as your switching things up all the time you should be fine. Its funny because I will work with one of my clients for a years time and they decide to venture out on their own....and it seems like most of them will decide to get into the same rut of walking into the club, stepping on a treadmill, maybe doing a circuit with the machines, and then out the door. They fail to counter what age is bringing their way. They fail to fight off atrophy. And they fail to improve their way of life. When you routine is sticking and its the same old boring thing every single day your body will stop responding.
For example I have been doing Crossfits religiously for about a year. I decided to switch to a bodypart split just because I havent done one in probably 2 years. My current routine looks like this:
Day 1
Flat Bench Variant
Incline Bench Variant
Dips
Either incline or flat flies
Cable Crossovers
Day 2
Squat Variant
Leg Press Variant
SLDL
Extensions
Curls
Day 3
Pullups
CG Row
Pulldowns (Different grip than I did pullups with)
DB ROw
Deadlift (Which is obvious overtraining since I did SLDL the day before)
Day 4
Seated DB OH Press
Arnold Presses
Upright Rows
Side Raises
Day 5 (All supersets)
CGBP-Barbell
Alternating Curls
Pushdowns
Chinups
CGBP-DB
Hammer Curls
Periodzation is like this:
Weeks 1-2: 3x10-12 tempo-3/1/x. RI-60 secs
Weeks 3-4: 3x6 tempo-3/1/x. RI-Full Recovery
Weeks 5-6: 5x3 Tempo-Controlled RI- Full Recovery
Week 7 OFF
My gameplan looks like this:
8-10 hours of sleep EVERY night.
5,000+ calories EVERY day
2X g's of protein per lb of bodyweight
Carbs are high, but not monitored
When it comes to week 7 and it says off, thats exactly right. I cannot touch a weight because by that point I have done overtrained for a month and a half.
The purpose of writting this out is for 2 reasons, first I want you to see what overtraining is. Secondly, this is all coming from someone who thinks bodypart splits cannot work well, and I am just trying to prove myself wrong by being an extremist much like the crap people get out of bodybuilding magazines.
Thoughts.....
Linear Mode
