RickRock said:
I've gotten to a point where I'm going to make some changes to my training, to try and stimulate new growth and overcoming adaptation to my regiment, and was just wondering what some of your current training plans are. I'm trying to get some ideas to how I'm exactly going to change things up to start a new program and was just curious what everyone was doing. I'm currently lifting 5 days per week doing chest/tris, back/bis, Shoulders, legs, then repeat. I'm considering lowering my volume and increasing intensity and frequency. I've always done well in the past with high intensity, high frequency and low volume training in the past, so I think I may give it a go again with a little different strategy. I have done DC training for quite some time and had incredible success with that.
So, what are all you guys doing for training?!
I switch my workout up every 6 weeks or so. However, the muscle groups I work together always stay the same. I like to do what I call powerbuild. I design all my lifts around the core compound movements, squats, deads, ohp, and bench. I like to rotate between 5 sets of 5-6 reps and 7 sets of 3 reps for all 4 of those lifts. Then the rest of my workout has 3-5 various accessory lifts in which I like between 8-failure on the reps. Currently my split is like this:
Mon-deads and shoulders. This day is brutal because following deads I'm doing hang clean and presses. The rest of the workout is accessory things like db lateral raises, upright rows, rear delt work and isolation machine shoulder presses.
Tuesday-chest/tries/abs. This is a very light day. I just do about 5 sets of dips top failure, supersetting with some ab work. Then I'll do 4-5 sets of decline light hypertrophy reps. Then I'll finish with a bunch of tricep push downs, skull crushed, and calf raises.
Wednesday-back/biceps I do a lot of pull ups to start the workout and get warmed up. Then I hit 4-5 sets of heavy T bar rows 6-8 reps. Then I do heavy straight bar curls to failure followed by seated db hammer curls to failure. Next I hit some db shrugs and one arm barbell shrugs. I then finish up the workout with 2-3 back isolation movements, like cable pull downs etc.
Thursday-legs. I start with squats. 2 warm up sets followed by 5 sets of 5-8 reps pyramiding up in weight. Then I do 4 sets of hack squats 8-failure and 4 sets of leg press. I'm usually ready to pass out by this point, so that's it on legs.
Friday-heavy chest day with triceps. I do flat bench the same way I do my squats. After I do my 2 warm ups and 5 heavy sets I drop the weight down and finish with 3 sets to failure. Then the rest of the workout I do dumbbell incline, close grip flat bench, dips, pec deck, and isolation chest machine. I do all those other lifts to compete hypertrophy failure.
I also do 45-60 minutes of hiit cardio following each workout. I take Saturday and Sundays off. Every 6 weeks I'll rotate in different accessory lifts and rep ranges. I'll also vary it up from week to week depending on what I feel like doing and I'll sometimes superset some accessory lifts, do drop sets, do pause reps etc.
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