Thank you for this.
Cardio? Conditioning work in general?
Add on:
Iāve been looking for a new split and am thinking yours might be what I transition to (I spent this year getting size back after a serious medical event in 2014, want to diet down starting on Jan 1).
Can you elaborate a little bit on your bi/tri and calves/abs/hams days? Does āhamsā just mean ham curls and straight leg deads, or do you do squats and such that day?
I am glad you bounced back okay. Bi/tri days I stick with high volume, 3-4 sets per exercise keeping rep ranges moderate to high trying to hit 4 exercises for each group including a finisher. I personally like to go one-for-one between the two groups which allows me to keep intensity high and rest time minimal. I never feel like I can get as much out of a session if I strictly train one muscle group straight through.
My calves/abs/hams day I actually break things down further and set up exercises like a 3 station circuit. Sometimes I will even throw in skipping or jumping jacks as a ābreakā between circuits. Iāll typically pick 3-4 exercises (one for each group) and hit 4 sets of each. This creates 4 rounds of 3-4 exercises per group. By doing this kind of training I feel like I can get away with doing less cardio and during prep. I will actually set up other muscle groups like this in an extra session and just alternate around whatās not sore at the time. I will usually cut weight loads by 50-75% while doing this and keep training time between 20-30 minutes. Regular sessions I try to hit an hour, not for any particular reason but they usually hit an hour by the time all is said and done and the dust settles.
As per hamstring training I will include or leave them out depending on how things are feeling at the time. I like to keep in more isolation exercises since I will hit them in bigger movements on leg day. So usually lighter stiff legged deads, curls, hip thrusts etc. trying to stay away from bigger lifts.
Does anyone know what @Builder is doing now?
Maybeā¦ building?
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It had me laugh a lot 
I find it unfortunate that there is no longer thread like this and the one of his prepā¦
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Yeah,ā¦ lots of people come through here and then vanish,ā¦ his profile says he hasnāt been on in about 2.5 years, so I wouldnāt hold your breath, but yeah, he had a lot of potential based on the pics from that one contest if I recall.
Of course if heās quarantined somewhere and suddenly decides to cruise his old online haunts to help pass the timeā¦
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