thoughts on new workout split

[bobby716]

page out of Phil Heath's book:

calls for 7 days a week but I need my one rest day. I've been running it for the last couple weeks. Feeling great, sore after every workout. Any thoughts, suggestions, anyone run this before? looking for some outside input.

Currently:
210lb 12%bf.
current diet: 5 meals/day. 4 include 6oz of meat (beef, turkey, venison, pork tenderloin, chicken, bison) 1 cup of veggies. 5th meal is either a shake or a salad with cucumbers, onions, garlic, carrots, celery with EV olive oil and a balsamic vinegar. meal after the gym I add a 1/2 cup of brown rice.

looking to crawl up to a lean 225lb 10%.


Monday: Chest
DB incline 4sets 10-12reps
DB incline flyes 4, 10-12
Hammer Strength Bench 3, 10-12
Pec Dec 7, 10-12
Dips 3, 12

Tuesday: Back
Wide Grip PU 3, 10
power grip CU 3, 10
t-bar row 4, 10-12
bent over rows (underhand) 4, 10-12
One arm DB row 3, 10-12
straight arm rope pull downs 7, 12

Wednesday: Legs
Extensions 4, 8-10
Front Squat 4, 10-12
Leg Press 3,10-12
Hack Squat 7, 6
Stiff Leg deads
Leg Curls 4, 10-12
standing calf raises 4, 15-20
leg press calf press 4, 15-20
seated calf raises 7 12-15

Thursday: Shoulders
DB military 4, 6-8
DB front raises 4, 6-8
Upright rows 4, 6-8
DB lateral raises 7, 6-8
DB shrugs 3, 6-8
BB shrugs 3, 6-8
bent over DB raises 4, 6-8
reverse fly 7, 10-12

Friday: Back
Wide Grip PU 3, 10
power grip CU 3, 10
t-bar row 4, 10-12
bent over rows (close grip) 4, 10-12
One arm DB row 3, 10-12
straight arm rope pull downs 7, 12

Saturday: Chest/Arms
DB incline 4, 10-12
Hammer Strength Bench 3, 10-12
Pec Dec 7, 10-12
close grip bench 3, 10-12
tri extensions 7, 10-12
ez-bar curls 3, 10-12
hammer curls 3, 10-12
concentration curls 3, 10-12

 

[bobby716]

nice talk fellas

 

[The Sean Kong Cannon]

If you're trying to put on weight there's such thing as working out too much and burning too many calories. Is that 1/2 cup of rice the only time you eat carbs?

 

[Criminal10dinC]

i'm doing:


monday: push
tuesday: pull
wednesday: legs
thursday: push
friday: pull
saturday: legs
sunday: rest

some people say it's not enough time for muscles to heal, but it is working for my body. and i feel better knowing i can hit everything twice a week.

also i agree with what kong is getting at, you need more carbs. i'm eating almost 50g of good, complex carbs atleast 4 times a day. (i'm bulking). and i am putting on substantial size, i also think the added carbs will help your muscles under the stress that training 6 days a week will put on.



just my 2 cents, i have no idea wtf i am talking about though

 

[hardrock]

Can I over train?

Unless you are on AND eating a shit ton of cals, you are going to over train every muscle in your body. Even still. Back and chest days twice a week, with only 2 days between, and all that volume? How do you even fully recover by then.

No offense bro, but you are not Phil Heath. He is obviously genetically gifted and on more shit than you would even believe. I'd cut that volume in half IMO.

 

[bobby716]

thanks for the input.

I am trying to stay as lean as possible which is why I am trying to keep the carbs to a min. I do throw in a sweet potatoe with a meal here and there depending on what my protein source is.

I've always ran a one body part per workout per week routine. Have been reading a lot about how hitting certain parts 2x per week can bring everything to the next level which is why I jumped into this workout.

 

[Headholio]

That's a really hard work out. I think that leg day sucks. Start with leg extensions? Then all that other crap? The only way you will get that done is to go too light or take too long. And where are the plain old squats?

15 sets of calves?

Edit, I think a lot of pros write books and articles about workouts they never do, and never would do.

 

[Evan Tipps]

That's a really hard work out. I think that leg day sucks. Start with leg extensions? Then all that other crap? The only way you will get that done is to go too light or take too long. And where are the plain old squats?

15 sets of calves?

Edit, I think a lot of pros write books and articles about workouts they never do, and never would do.

Pre exhausting with leg extentions is a technique many pros do.

 

[Buildingup24]

If you're gonna hit everyting twice a week- i suggest you start with half the volume--each week add a couple sets total--keep weight same- and then after 4 weeks, restart but up the weight

For example- on chest day start with 2sets per exercise at XXX weight-- following week add 1 set per exercise but same weight as week 1- 3rd week add 1 more set to each and keep weight same as week 1-- 4th week--drop back to 2 sets per exercise and up weight by 10lbs-

you're still going to gain size because of the progessive increase in volume, but you won't burn out from the huge inital volume.

 

[joeblow12345]

My issue with non pros training like pros do is you don't have the conditioning, drugs, and experience they do. They are primed to train this way and your not. They train like this because they have already achieved all the mass they need and are only looking to fine tune their physique. If you use this type of program I feel it will lead to overtraining. It's too much volume to add a significant amount of mass. If your looking to gain mass then simple compound moves 3-4 days a week is plenty. It seems like you have been doing well up to this point so why take a drastic turn anyway? If it ain't broke don't fix it. 210 at 12% is pretty solid. Good luck.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a discount on transaderm and phytoserms.