two things

[Legion Kreinak]

One... with the following routine

Sunday - Off
Monday - Chest/Calves
Tuesday - Off
Wednesday - Back/Shoulders
Thursday - Off
Friday - Legs
Saturday - Arms

Would it be okay to do deadlifts on back day, and straightleg deads on leg day, to work hams more? 'Cuz I only have leg curls which work hams... though I hear squats do.


Also, i was talkin to my friends dad today, and he was basically telling me (not saying he's right at all, or wrong) that this split is like more for bodybuilding and like, after gaining bulk and size from this then cutting off the weight, i'll HAVE to cycle it like bodybuilders do (on/off seasons) cuz you cant maintain that insanely ripped physique all year round (ya know, like when the season is on for bb's)

So, my question on that is... is he right? If my aim isn't bodybuilding, will this routine still work for me, allow me to gain mass and strength, and then cut off fat and maintain that same general level of newly founded strength (not all, of course, cuz I'll cut off the fat and my energy won't be as plentiful)

 

[teen1216]

One... with the following routine

Sunday - Off
Monday - Chest/Calves
Tuesday - Off
Wednesday - Back/Shoulders
Thursday - Off
Friday - Legs
Saturday - Arms

Would it be okay to do deadlifts on back day, and straightleg deads on leg day, to work hams more? 'Cuz I only have leg curls which work hams... though I hear squats do.


Also, i was talkin to my friends dad today, and he was basically telling me (not saying he's right at all, or wrong) that this split is like more for bodybuilding and like, after gaining bulk and size from this then cutting off the weight, i'll HAVE to cycle it like bodybuilders do (on/off seasons) cuz you cant maintain that insanely ripped physique all year round (ya know, like when the season is on for bb's)

So, my question on that is... is he right? If my aim isn't bodybuilding, will this routine still work for me, allow me to gain mass and strength, and then cut off fat and maintain that same general level of newly founded strength (not all, of course, cuz I'll cut off the fat and my energy won't be as plentiful)

It is a bodybuilding style split, but it should help you gain mass and strength. I don't know what you mean by will it work for you when you cut off fat.

 

[zackdarnell]

Yes, it is fine to do deads with back and SLDL with legs. That is where they fit in the routine best.

 

[Legion Kreinak]

I'm not exactly sure what my friend's dad meant. Something about how, in the off season alot of bodybuilders look like shit (no offense) 'cuz they put on fat to gain mass. They still have lots of muscle underneath and shit, but he said like... if I bulk up to, say, 195, then cut down to like 180 (cutting the fat) I won't maintain that low weight because having such low bodyfat all year round isn't exactly possible...

I honestly think it's BS but wanted to bring it to all of you here, to see what you thought, or if he's partially right. I don't wanna be like, ripped to the point where my veins pop out of my arms, but I'm not worried because I know it takes AWHILE for that to happen. Plus, I'm generally hoping to increase my strength and I guess so long as my lifts go up, and I still look sexy (which thanks to the girls in my school, I'm reassured that I do ^^) I'm basically fine...

 

[JDarty6173]

Your training program has nothing to do with cutting or bulking. Thats what you accomplish through manipulating your diet. I used to follow a split almost identical to that one.. It is effective, of course that depends on how you treat it as far as intensity and volume. And definitly hit the deads on Back day.. And stiff legs will be fine as well on leg day...

 

[Legion Kreinak]

Yeah, I do 9 sets per bodypart on the days... 5x5 for the big ones (squat, dead, military, curls, closegrip bench) and 2x8 for the accessory work (i.e., hammer curls, concentration curls, shrugs, wide-grip chins, inclined bench, inclined dumbbell flies)

Also, I know to increase the weight by like 5lbs a week wit the 5x5 if u can do all 25 reps... but any guideline I should go by like that for the "2x8" like.. when to increase the weight?

 

[Intenceman]

Leg day is usually by far the most draining, its best to have your rest day (s) after that workout.
how about chest/calves, rest, delts /tris, rest, back/biceps, rest legs, rest 2, repeat?

 

[Legion Kreinak]

Nah, this works for me man. Thanks anyway, but I like this split really. Generally just wanted to know anwsers to my other two things.

 

[teen1216]

Having competition level bodyfat year round is impossible(or nearly). Having low bodyfat year round is not.

 

[Legion Kreinak]

That's what he meant, I believe. Okay, I definately over-complicate things.

So anyway, any guideline for 2x8, when to increase weight? I mean, I can do the 5x5 and push it up 5lbs/week with the major lifts for awhile... but I dunno what to go by for the 2x8...