Routine while "ON"

[distilled water]

Decided to post this in this section also, it will probably get more hits.

I have an understanding on training while "ON" cycle, the body can under-go a little added volume, but how much can be too much? Would this routine look feesable?

Mon: Chest (Hypertrophy) 12-15sets & Tri's (lateral head emphasis) 9-12sets
Tue: Back (Thickness) 12-15sets & Bi's (Peak emphasis) 9-12sets
Wed: Shoulders/Abss
Thur: Chest (Strength) 12 sets & Tri's (long head emphasis) 9-12sets
Fri: Back (Width) 12-15sets & Bi's/Forearms 12sets
Sat: Legs/Abs
Sun: OFF

I know a lot of you bro's here are very knowledgeable with this stuff so I look to you guys over some, other places for advice

[ItalianGuns]

Originally Posted by distilled water

Decided to post this in this section also, it will probably get more hits.

I have an understanding on training while "ON" cycle, the body can under-go a little added volume, but how much can be too much? Would this routine look feesable?

Mon: Chest (Hypertrophy) 12-15sets & Tri's (lateral head emphasis) 9-12sets
Tue: Back (Thickness) 12-15sets & Bi's (Peak emphasis) 9-12sets
Wed: Shoulders/Abss
Thur: Chest (Strength) 12 sets & Tri's (long head emphasis) 9-12sets
Fri: Back (Width) 12-15sets & Bi's/Forearms 12sets
Sat: Legs/Abs
Sun: OFF

I know a lot of you bro's here are very knowledgeable with this stuff so I look to you guys over some, other places for advice

Hey bro,

Planing to do something like this over the summer. I think it looks good. You have like 4 exercises for each body part. From what I have heard, your body recovers faster while on cycle. Only thing you have to watch is for injuries. The muscles would be growing so fast that the rest of the body can not keep up with it. Also, I hear not to go until failure, stop short of it. I think your good, but let some of the other guys comment on this first.

[xjsynx]

I have a routine for you if you want it...

[Gixxer82]

Originally Posted by distilled water

Decided to post this in this section also, it will probably get more hits.

I have an understanding on training while "ON" cycle, the body can under-go a little added volume, but how much can be too much? Would this routine look feesable?

Mon: Chest (Hypertrophy) 12-15sets & Tri's (lateral head emphasis) 9-12sets
Tue: Back (Thickness) 12-15sets & Bi's (Peak emphasis) 9-12sets
Wed: Shoulders/Abss
Thur: Chest (Strength) 12 sets & Tri's (long head emphasis) 9-12sets
Fri: Back (Width) 12-15sets & Bi's/Forearms 12sets
Sat: Legs/Abs
Sun: OFF

I know a lot of you bro's here are very knowledgeable with this stuff so I look to you guys over some, other places for advice

I don't see the purpose in a chest hypertrophy and chest strength day --in fact I don't think there is one. Also, why do you have a back thickness and back width day? Throw it in one day. You're back isn't ONLY going to grow wide one day, then ONLY grow thick in response to the other day. There are just exercises that will make you wider, etc. but they still work the whole back...Same thing with tris...

This looks like one of those splits that someone puts together that LOOKS like it might be good, but in real world practical use, is probably useless. It looks as if, and yes even with gear, you will be overtraining like a bastard.


The best training advice I can probably give to anyone is stop using other peoples splits, and stop using splits you read online. You have to feel out what works for your own body, and nothing but time will tell you. Try new things, change things up, find what works for you and don't ever let anyone tell you what works for you.

[xjsynx]

You half correct.

In specialization you hit a muscle group more than once, but you do not do this with two muscle groups, i.e. chest and back.

DW should determine if he wants to specialize in chest or back, but not both.

To develop a certain muscle group more rapidly, it's necessary to increase the amount of work performed for that specific muscle group. However, it can't be done by drastically increasing the training volume during one session as this would lead to counterproductive workouts.

The way to increase the workload for a certain muscle group is thus to spread the higher volume over more training sessions. I usually recommended three weekly sessions for the target muscle group. This allows you to increase the amount of stress you put on the muscle while maintaining high quality workouts. Frequency itself is also a great way to increase muscular development, so it's like killing two birds with one stone.

The problem seen when people start to specialize is that they increase the workload for the targeted muscle group but they don't decrease the amount of training that's being done for the other muscles groups. Remember that strength training has both specific (to the muscles being worked) and systemic (affecting the whole body) after-effects. There's only so much training volume your body can sustain and adapt to in any given timeframe.

If you want to grow on a specialization plan, you'll have to stay with the same total training time/volume as usual. Since you'll be doing more work for the targeted muscle group, this automatically means that training volume must be decreased for the other muscle groups.

Don't worry; you won't lose muscle! A specialization phase lasts only four weeks and you'll still be performing maintenance work for the non-targeted muscle groups, so you won't shrink overnight. You might even find that your non-targeted groups will actually grow because you're giving them time to rest and supercompensate.

To recap, here are the rules of specialization training:

1. Specialize for no more than four weeks on a certain muscle group.

2. Increase training frequency for the targeted muscle groups.

3. Reduce training volume for the remaining groups.

Originally Posted by Gixxer82

I don't see the purpose in a chest hypertrophy and chest strength day --in fact I don't think there is one. Also, why do you have a back thickness and back width day? Throw it in one day. You're back isn't ONLY going to grow wide one day, then ONLY grow thick in response to the other day. There are just exercises that will make you wider, etc. but they still work the whole back...Same thing with tris...

This looks like one of those splits that someone puts together that LOOKS like it might be good, but in real world practical use, is probably useless. It looks as if, and yes even with gear, you will be overtraining like a bastard.


The best training advice I can probably give to anyone is stop using other peoples splits, and stop using splits you read online. You have to feel out what works for your own body, and nothing but time will tell you. Try new things, change things up, find what works for you and don't ever let anyone tell you what works for you.

[Gixxer82]

Originally Posted by xjsynx

You half correct.

In specialization you hit a muscle group more than once, but you do not do this with two muscle groups, i.e. chest and back.

DW should determine if he wants to specialize in chest or back, but not both.

To develop a certain muscle group more rapidly, it's necessary to increase the amount of work performed for that specific muscle group. However, it can't be done by drastically increasing the training volume during one session as this would lead to counterproductive workouts.

The way to increase the workload for a certain muscle group is thus to spread the higher volume over more training sessions. I usually recommended three weekly sessions for the target muscle group. This allows you to increase the amount of stress you put on the muscle while maintaining high quality workouts. Frequency itself is also a great way to increase muscular development, so it's like killing two birds with one stone.

The problem seen when people start to specialize is that they increase the workload for the targeted muscle group but they don't decrease the amount of training that's being done for the other muscles groups. Remember that strength training has both specific (to the muscles being worked) and systemic (affecting the whole body) after-effects. There's only so much training volume your body can sustain and adapt to in any given timeframe.

If you want to grow on a specialization plan, you'll have to stay with the same total training time/volume as usual. Since you'll be doing more work for the targeted muscle group, this automatically means that training volume must be decreased for the other muscle groups.

Don't worry; you won't lose muscle! A specialization phase lasts only four weeks and you'll still be performing maintenance work for the non-targeted muscle groups, so you won't shrink overnight. You might even find that your non-targeted groups will actually grow because you're giving them time to rest and supercompensate.

To recap, here are the rules of specialization training:

1. Specialize for no more than four weeks on a certain muscle group.

2. Increase training frequency for the targeted muscle groups.

3. Reduce training volume for the remaining groups.

Hes not "spreading the higher volume over more training sessions" though.

He is doing the same high volume two times with only 2 days rest.

nice try, I win

[jomi822]

how many sets/exercises are we talking with leg day?

ps. pick one with chest man, hypertophy or strength or a combo of both on the same day. twice a week is overkill.

[distilled water]

Thanks for the respone's guys

Gixxer:
I see where you are comming from and respect your input. I actually threw this together myself. So if I was to sratch the splits for muscles would you say to add some volume of keep it the same? I did a routine similar to this is High School and added some good size and srength and size but could be chalked up to newb gains.

Xjsynx:
I like your info and looking back I did your principles for my chest and arms a few summers ago without really knowing I was doing it and did add some good size to my chest and arms. I was doing them 2X's/week.

Jomi:
Probably less than 20, My legs grow like weeds so I dont need to do much for them, actually I think if all I did was 4 sets of ext and curls they would grow pretty good. Obviously I will be doing more.....stiff deads, front squats, and good mornings will anchor my leg routine. I wish I could do more back squats but I usually train alone and I DO NOT trust the gym rat to spot me (usually working sets start at 315 and end short of 465)

[xjsynx]

Originally Posted by Gixxer82

Hes not "spreading the higher volume over more training sessions" though.

He is doing the same high volume two times with only 2 days rest.

nice try, I win

I know it is a lot to ask. but please try to follow along

You're half correct.