What do you think is the best split for a guy wants to be big and strong, who lifts at home with a barbell, power rack and adjustable bench and chin up/ dip bar and cable pushdown?
I like how the best damn workout looks but I am limited with no dumbbells or machines. I love the one all out set training but don’t know how to program that from a home gym.
2.)
In the best damn program, how do you know when to progress on the 4 to 6 rep rest pause set?
Progress if you can exceed 6 reps on the initial set?
Or progress once you reach a total rep number after the all three many sets (12 total)?
I would like to do 4.
My original plan was to do a bench day, squat day, press day, and deadlift day. Similar to his article “how I added 100 pounds to my deadlift.”
But after seeing the push pull split I liked how it looked
Well, the split doesn’t matter that much to be honest. The key thing is to be able to train every muscle (to some extent) 2-3 per week without risidual fatigue limiting performance.
A whole body split 3 days per week (like I use with athletes)
Whole body split 3 days per week + 1 bodybuilding day
Push + Quads / Pull + hams 2x a week each
Upper/Lower 2x per week each
Lift specific (squat + assistance, bench + assistance, deadlift + assistance, Military + assistance)
Are all good options. “The Best Damn” structure or a lower/upper 3x per week each can work if the daily volume is very low.
Honestly all of these will be equally effective, so it depends on your preference and what motivates you.
PUSHING
Bench
Close-grip bench
Wide-grip bench
Bench press from pins
Low incline bench press
High incline bench press
Military press
Bradford press
Behind the neck press
Push press
Reverse grip shoulder press
Shoulder press from pins
Dips
SHOULDERS
Front raise
Band lateral raise (if you buy those tubing with handles, which work better than DBs for latera raise IMHO)
Plate front raise
Plate lateral raise
Bus driver raises
Supinated front raise
Cable front raise (assuming that you can adjust the height of your pulley)
Cable lateral raise
PULLING
T-bar/corner bar row (buy a handle)
Meadows row on a “corner bar” set-up
Chin-ups
Face pull
Cable seated row
bent over barbell row
Pendlay row
Snatch-grip high pull
Shoulder width upright row to sternum
LEGS QUADS DOMINANT
Squat
Front squat
Zercher squat
Barbell split squat
Lunges (with bar or plates in hands)
Landmine squat
Frankenstein squat
LEGS POSTERIOR CHAIN DOMINANT
Deadlift
Sumo deadlift
Squat stance deadlift
Romanian deadlift
Wide romanian deadlift
Goodmorning
Goodmorning from pins
Zercher good morning
RDL with raises (on plates) toes
Hip thrust
Cable pull through
Do I understand you that we add weight when we can hit 6 solid reps on the first set and then 3 solid reps on the first mini-set (eg. 6, rest, 3, rest, 2, rest, 1)? Or when we can hit 9 total reps on the initial set (6 solid + 3 “good”)?