Just bumping this topic and my previous question: how you would use that breakdown to develop a program. Would you choose one from each and do a fullbody each day? Would you split them up somehow?
Thanks in advance,
X
[quote]xenithon wrote:
Just bumping this topic and my previous question: how you would use that breakdown to develop a program. Would you choose one from each and do a fullbody each day? Would you split them up somehow?[/quote]
two common approaches
(1) an A workout and a B workout to both be done 3 times in 2 weeks like M-A W-B F-A M-B W-A F-B
A
horizontal press
horizontal pull
quad dominant
B
vertical press
vertical pull
hip dominant
or
(2) A, B, C, and D workouts to be done every other day for eight days or scrunched into a 7 day week
A
horizontal press
horizontal pull
B
quad dominant
calves/abs
C
vertical press
vertical pull
D
hip dominant
calves/abs
just two ideas,
Dan
Thanks for the info! I was thinking about splitting it as suggested in (1) but adding what was mentioned in one of the posts above: elbow flexion/extension and calves (abs I do on off days). It would then be something like the following (my additions in CAPS), and was wondering if it would be a good idea:
Cheers,
X
[quote]Dan Fouts wrote:
xenithon wrote:
Just bumping this topic and my previous question: how you would use that breakdown to develop a program. Would you choose one from each and do a fullbody each day? Would you split them up somehow?
two common approaches
(1) an A workout and a B workout to both be done 3 times in 2 weeks like M-A W-B F-A M-B W-A F-B
A
horizontal press
horizontal pull
quad dominant
B
vertical press
vertical pull
hip dominant
or
(2) A, B, C, and D workouts to be done every other day for eight days or scrunched into a 7 day week
A
horizontal press
horizontal pull
B
quad dominant
calves/abs
C
vertical press
vertical pull
D
hip dominant
calves/abs
just two ideas,
Dan[/quote]
Or an A, B, C workout done on nonconsecutive days (M,W,F) and full body lifts.
A
Quad dominant
Horizontal pushing
Horizontal pulling
Calves and abs
B
Hip dominant
Vertical pulling
Vertical pushing
elbow flexors and extensors (bis/tris)
C
Quad/Hip combo
Horizontal pull
Horizontal push
calves, abs
Use different exercises each workout/week.
Or, to make sure you really hit the whole body:
A
Quad dominant
Horizontal Push
Hip dominant
Horizontal Pull
B
Hip dominant
Vertical pull
Quad dominant
Vertical push
C
Quad dominant
Horizontal pull
Hip dominant
Horizontal push
For more info, check out the follow articles/programs:
Strength-Focused Mesocycle by Chad Waterbury
Total Body Training by Chad Waterbury
[quote]xenithon wrote:
Thanks for the info! I was thinking about splitting it as suggested in (1) but adding what was mentioned in one of the posts above: elbow flexion/extension and calves (abs I do on off days). It would then be something like the following (my additions in CAPS), and was wondering if it would be a good idea:
an A workout and a B workout to both be done 3 times in 2 weeks like M-A W-B F-A M-B W-A F-B
A
horizontal press
horizontal pull
quad dominant
CALVES
B
vertical press
vertical pull
hip dominant
ELBOW FLEXION
ELBOW EXTENSION[/quote]
or …
Monday A
horizontal press
horizontal pull
quad dominant
Wednesday B
CALVES
ELBOW FLEXION
ELBOW EXTENSION
(abs/GPP/whatever)
Friday C
horizontal press
horizontal pull
quad dominant
depending on how much arm volume you are talking about, you could do the A B split only and add 3-5 sets for [ahnold voice] the biceps and the triceps on either or both days … better yet … try it all three ways (none, one day, both days) and then report back to us!
Dan