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New Guy here. Question re: training.
I've started periodizing my training, but feel the call of the heavy weights. I was planning on taking a 6 week/6 week split between strength and hypertrophy training. If anyone has heard of MAX-OT I follow that for 6 weeks (www.ast-ss.com) then go for 6 weeks for more reps.
The breakdown is this:
MAX-OT:
6-9 total heavy sets per body part ... TOTAL
2-3 minutes rest between sets
1 bodypart per workout
4-6 reps (heavy enough so you cant do more than 6, light so at least 4)
30-40 minute workout
loose form but FULL ROM
Hypertrophy:
6-9 total sets per bodypart
2 minutes rest between sets
1 body part / workout
6-10 reps
40-50 minute workouts
strict form, FULL range of motion
My split right now is 5 days / week. I avoid isolation movements (flyes, concentration curls) like the plague EXCEPT for incline curls because I believe in those.
I dont want to over train though. Thanks.
New Guy here. Question re: training.
I've started periodizing my training, but feel the call of the heavy weights. I was planning on taking a 6 week/6 week split between strength and hypertrophy training. If anyone has heard of MAX-OT I follow that for 6 weeks (www.ast-ss.com) then go for 6 weeks for more reps.
The breakdown is this:
MAX-OT:
6-9 total heavy sets per body part ... TOTAL
2-3 minutes rest between sets
1 bodypart per workout
4-6 reps (heavy enough so you cant do more than 6, light so at least 4)
30-40 minute workout
loose form but FULL ROM
Hypertrophy:
6-9 total sets per bodypart
2 minutes rest between sets
1 body part / workout
6-10 reps
40-50 minute workouts
strict form, FULL range of motion
My split right now is 5 days / week. I avoid isolation movements (flyes, concentration curls) like the plague EXCEPT for incline curls because I believe in those.
I dont want to over train though. Thanks.
