Hey guys, Thought I would post it in here the the abundance of pro lifters and gather your thoughts on how I should go about programming my weekly splits.
My goal for the 2nd half of 2019 is to compete in a bodybuilding show
Im on a diet plan with a calorie surplus with the end goal to put on lean mass, so the diet side is sorted.
I am moving from my usual training block of 5/6 workouts a week of a night time to training morning and night at the very least 10/12 times a week
I suppose the way it would be based is just trying to figure out basing a specific session to be heavy/light but as its the first time ive moved to this type of training, any advice or steering me in the right direction towards templates that yourself or others have used, instead of blindly trying to make something myself that I really have no right in doing
I’ve never been a huge fan of two a days simply because I know how much I enjoy killing mySelf in the gym, and a second session would need to be relatively short or even easy… still, I suppose if you did a set up with a large muscle group in the am, and a smaller even slightly overlapping one in the evening with some core work or even cardio or calves, it could be a decent plan.
What were you thinking exactly in terms of your split?
Yeah I was a little wary of over reaching and am sure to rest, keep up the active recovery side of things
I was looking at it based on pretty much keeping the mornings as working on my percieved weaknesses and light cardio and then heavy at night which is what I usually do
Something along the lines of
Monday Am light shoulders/arms PM heavy chest
Tuesday Am light legs PM heavy back
Wednesday Am light shoulders/quads PM heavy legs
Thursday - Rest
Friday AM rest/ Heavy back light shoulders
Saturday AM light chest/arms/Quads PM refeed
Sunday Am rest PM heavy legs light back
Try and keep similar heavy days 2 days apart and try not to overlap heavy shoulders and chest,
Programs on this site recommend heavy, compound movements in the early session and isolation movements for the same muscle groups in the later session.
I never was a fan of the 2 per day lifts. Might be the fact that i would have to do one before then one after works and that just leaves no time for anything else.
Regarding 2 a days, I agree with previous posters, heavy in the morning and more isolated and accessories in the evening. Looking at your current proposed split, doing shoulders/arms in the AM would likely hinder your heavy chest performance in the PM.
If you’re going to compete in a show, now would be an ideal time to work on areas you want to bring up. Hitting certain muscles twice a week could certainly help, long-term 2 a days could potentially hinder progress due to lack of recovery. At the very least, try structuring a split that would better compliment the muscles you’re working each day and give yourself the best combination of performance and recovery.
Just another thought, if you’re going into a prep from an aggressive 2 a day schedule, you won’t exactly be starting fresh. Not that you should take it easy going into a prep, but to really do it right will dig you into a serious hole, so you want to leave yourself room to dig.
Thanks @robstein for the advice mate I appreciate it
Yeah ive done a bunch more research on it all and certainly taken all this advice from thread and forum
Have changed my training to morning heavy and night more isolated work
Ive posted in my log what Ill be doing this week but will tamper with it over the next 2 months seeing how my recovery goes and adjusted it to suit
