hello everyone and especially chad! i was wondering a couple of things regarding this program. first of all the t?mpo n?mbers for both low and high rep work. and secondly it states pick one exercise for back and chest for 10 sets each , but what about two exercises or even tree for a?total of ten sets? another thing , can i incorporate box squats on my light day for lower body or for every second lower-body workout? i must admit that im a strong believer in this type of training and it seems to really make sense training this way! im also considering throwing in some 100 rep work to the mix. looking forward to some input from you t-men+women! keep on lift’in!!
This is a good question. I too was wondering if it would be possible to make a complete workout plan using Diversity for Hypertrophy and not just focus on one lagging muscle group.
I am guessing that a good split might be Monday - Heavy Back and Chest Work. Tuesday - Heavy Leg and Ab Work. Thursday - High Rep Back and Chest Work. Friday - High Rep Leg and Ab work.
I usually don’t prescribe tempos. Anything close to 101 or 201 is fine.
Do not perform the Diversity for Hypertrophy program for all muscle groups, you’ll burn out in no time. A member of the DP also tried this, but it’s just too much volume.
10 sets for each muscle group? Now, I assume you are referring to my Anti-Bodybuilding Hypertrophy program(?) If so, I recommend you only utilize one compound exercise for all 10 sets.
Box squats would be great for the light leg day.
Just wanted to say that I used DFH for all upper body muscles during my last Mag10 phase without any problem. Made some really nice gains, too. I will, however, add that I make it a point to keep my CNS in check by keeping all my workouts very short (never more than 40 mins, most of the time around 30). I think it’s more than doable provided you set your other training up appropriately to avoid overtaxing the CNS, etc.
Joel
Joel,
How did you set out a whole-body program? Care to share?
Monday AM- chest 12x4
Monday PM- back 12x4
Tuesday AM- hamstrings 12x4
Tuesday PM- shoulders 12x4
Wednesday AM- chest, back, and shoulders DFH (2x50)
Wednesday PM- biceps
Thursday AM- triceps
Thursday PM- biceps, triceps DFH (2x50) and quads 12x4
Friday- off
Starting on Saturday I would repeat the cycle in the same order. I did this for 3 weeks.