The Waylanderxx Split

Training Bodybuilding
141

I figured I’d do a quick update since this has been placed in the sticky thread. I’ve changed a couple things that have really made my progress increase drastically.

Well first off I’m about 280-282 right now and lost a little bodyfat, so I look much different now, I’ll work on some pics by tomorrow if I can. (at least I think I look different lol)

Couple things I have changed…

  1. I have increased frequency and decreased volume. So instead of training each bodypart once a week with lots of sets I now train each one twice a week with about a 25% reduction in volume. This literally made my strength and muscle gains explode.

  2. I went from a high carb, low fat diet to the exact opposite. Now the only time I have carbs is with breakfast, pre, peri and post workout. This has allowed me to reduce bodyfat and at the same time better my insulin resistance. Now, whenever I eat carbs it triggers a more anabolic response and I am not so desensitized as I was when eating loads of carbs.

  3. I mentioned pre/peri/post workout nutrition in the above point and for the past few months I have spent special attention on that. In the past I didn’t really pay attention to pre workout nutrition and I did no peri workout nutrition whatsoever. All I really knew about was post workout. Now I make sure I have about 50g simple carbs, 75g whey, 5g leucine and 5g creatine pre workout. During the workout I sip on 25g carbs 25g protein 5g leucine, and post I have 60g carbs 100g protein 5g leucine and 5g creatine. I believe this has allowed me to grow very quickly.

That should pretty much cover everything, any questions lemme know.

142

your pre workout shake, how long between the time you finish it and the time you hit your first set? also do you feel a bit bloated? I’m pretty sure I’m doing pretty well with the peri and post workout…just i honestly couldnt see myself drinking much beforehand without having to go to the toilet every 5 mins

143

How do you manage to keep progressing on your bench and incline when your doing sets of like 1-3 reps mostly? I’ve never been able to progress with such low reps, do you think the forced reps you do help?

144

So now that you have switched to more freq, what does your split look like? I have been thinking about incorporating more frequency rather than a ton of volume.

Glad to see you are still progressing so fast at 280. You’re a monster and thanks for the great insight on some things that I have been questioning myself the last few months.

145

Where do you carbs come from for the Peri workout shakes? just curious

146

first this thread is great thanks for all the great advice. secondly i also think going to a chiro would do you wonders. i had a slight fracture in my back as well as my muscles being almost completely horizontal instead of vertical and was told that i would never work out or play football again, that was after 3 drs in high school. i went to my now chiropractor and he got me to play my senior year and lifting heavy again in no time. I think theyre magical haha

147

[quote]jtg987 wrote:
your pre workout shake, how long between the time you finish it and the time you hit your first set? also do you feel a bit bloated? I’m pretty sure I’m doing pretty well with the peri and post workout…just i honestly couldnt see myself drinking much beforehand without having to go to the toilet every 5 mins[/quote]

I would say probably 30 minutes. Then I start drinking my peri shake after my first 2 warm up sets.

148

[quote]fighting_fires wrote:
first this thread is great thanks for all the great advice. secondly i also think going to a chiro would do you wonders. i had a slight fracture in my back as well as my muscles being almost completely horizontal instead of vertical and was told that i would never work out or play football again, that was after 3 drs in high school. i went to my now chiropractor and he got me to play my senior year and lifting heavy again in no time. I think theyre magical haha[/quote]

Yah I’ll get to one eventually, just kind of broke at the moment. Story of every college kids life lol

149

Oh I also wanted to mention that I don’t “dirty bulk” anymore. I pretty much eat the same thing in the same order everyday and I go to my favorite japanese joint for dinner on the weekend for my cheat meal. Eating clean really does help. Live and learn I guess.

150

[quote]waylanderxx wrote:
I figured I’d do a quick update since this has been placed in the sticky thread. I’ve changed a couple things that have really made my progress increase drastically.

Well first off I’m about 280-282 right now and lost a little bodyfat, so I look much different now, I’ll work on some pics by tomorrow if I can. (at least I think I look different lol)

Couple things I have changed…

  1. I have increased frequency and decreased volume. So instead of training each bodypart once a week with lots of sets I now train each one twice a week with about a 25% reduction in volume. This literally made my strength and muscle gains explode.

  2. I went from a high carb, low fat diet to the exact opposite. Now the only time I have carbs is with breakfast, pre, peri and post workout. This has allowed me to reduce bodyfat and at the same time better my insulin resistance. Now, whenever I eat carbs it triggers a more anabolic response and I am not so desensitized as I was when eating loads of carbs.

  3. I mentioned pre/peri/post workout nutrition in the above point and for the past few months I have spent special attention on that. In the past I didn’t really pay attention to pre workout nutrition and I did no peri workout nutrition whatsoever. All I really knew about was post workout. Now I make sure I have about 50g simple carbs, 75g whey, 5g leucine and 5g creatine pre workout. During the workout I sip on 25g carbs 25g protein 5g leucine, and post I have 60g carbs 100g protein 5g leucine and 5g creatine. I believe this has allowed me to grow very quickly.

That should pretty much cover everything, any questions lemme know.[/quote]

All seem like really good ideas. I really see there being good benefits in working each muscle 2x a week or so and not loading up on unnecessary amounts of carbs.

How long have you been doing it this way? I know I saw your diet a few weeks ago (and it came out to about 300g of fat lol) so I know it must have been at least that long.

Are your workouts posted anywhere? I’d be interested in seeing what your doing now

151

I’ve been lifting this way for about 4 months I’d say. I liked the idea of DC how Dante mentions that when you work each bodypart 2x a week you get an extra “growth session” as opposed to just doing it once/week. I think that has proven to be true.

I post some of my workouts in the BOI thread.

M-Chest/tris/calves
T-back/biceps
W-Shoulders/calves/quads

I just repeat that and take Sunday off.

152

[quote]waylanderxx wrote:
Oh I also wanted to mention that I don’t “dirty bulk” anymore. I pretty much eat the same thing in the same order everyday and I go to my favorite japanese joint for dinner on the weekend for my cheat meal. Eating clean really does help. Live and learn I guess.[/quote]

I have been unfortunately learning this same lesson as I have to do some damage control myself. No fun, but I need to start doing carb cycling/cut offs. Also need to step up the steady state cardio. It doesn’t help that I am now 30 and the strength gains come slower and the fat gains come a LOT quicker. Not an excuse, more just a fact that I have to work around.

So the question: What exactly does eating clean mean to you? Just cutting out the real junk and maintaining a carb cutoff? Or is it more extreme than that?

Thanks for keeping this thread up to date. I like reading about someone who went the dirty route and is now moving towards a more clean route.

153

Hey Waylander, I have a couple of questions regarding your new training and diet.

You say you have increased frequency and seen gains, do you wish you had trained like this sooner or do you think you progressed at the right time? More specifically, would u advise an new or intermediate lifter to train each BP once a week, or start straight on twice a week? or is it just personal preference?

Secondly, you have moved onto a higher fat diet, which is something I have been thinking about for a while, I also have a very high carb diet, mainly because its cheap and easy. I was just wondering what are you’re main food sources for fat, and has it made your shopping bill increase?

Thanks

154

[quote]thr_wedge wrote:
waylanderxx wrote:
Oh I also wanted to mention that I don’t “dirty bulk” anymore. I pretty much eat the same thing in the same order everyday and I go to my favorite japanese joint for dinner on the weekend for my cheat meal. Eating clean really does help. Live and learn I guess.

I have been unfortunately learning this same lesson as I have to do some damage control myself. No fun, but I need to start doing carb cycling/cut offs. Also need to step up the steady state cardio. It doesn’t help that I am now 30 and the strength gains come slower and the fat gains come a LOT quicker. Not an excuse, more just a fact that I have to work around.

So the question: What exactly does eating clean mean to you? Just cutting out the real junk and maintaining a carb cutoff? Or is it more extreme than that?

Thanks for keeping this thread up to date. I like reading about someone who went the dirty route and is now moving towards a more clean route.[/quote]

Well prior to this I was drinking about 1/2 gallons of whole milk a day. I ate a lot of fast food too. Fortunately my body put most of that towards muscle but I still had plenty of room to improve. Right now the only time I have milk is when I mix it with my morning oats and I only eat out once a week.

Other than that it’s whey, EVOO, beef, natty PB, cottage cheese, spinach, eggs, oats and a few other items.

155

[quote]Anonymas wrote:
Hey Waylander, I have a couple of questions regarding your new training and diet.

You say you have increased frequency and seen gains, do you wish you had trained like this sooner or do you think you progressed at the right time? More specifically, would u advise an new or intermediate lifter to train each BP once a week, or start straight on twice a week? or is it just personal preference?

Secondly, you have moved onto a higher fat diet, which is something I have been thinking about for a while, I also have a very high carb diet, mainly because its cheap and easy. I was just wondering what are you’re main food sources for fat, and has it made your shopping bill increase?

Thanks[/quote]

Well I think working each bodypart worked well for about 2-3 years, but after that plateauing seemed to happen more and more often. Personally, if I had to go back to square one I would train each bodypart 2x/week. It really just comes down to preference. They both work, but as of now I’m a fan of training each BP 2x/week. I just don’t think you need an entire week to recover. Even when using obscene amounts of volume that muscle group would usually be completely ready to go again in 2-3 days. After realizing that, this way of training really made more sense to me.

As far as fat, I get a huge portion of my fat from extra virgin olive oil, which ia actually very cheap. I have several whey +EVOO shakes throughout the day which makes getting in high amounts of protein/fat very easy. I also eat a good bit of beef, which is were most of my grocery budget is used. 90% lean ground sirloin to be specific.

156

[quote]waylanderxx wrote:
I’ve been lifting this way for about 4 months I’d say. I liked the idea of DC how Dante mentions that when you work each bodypart 2x a week you get an extra “growth session” as opposed to just doing it once/week. I think that has proven to be true.

I post some of my workouts in the BOI thread.

M-Chest/tris/calves
T-back/biceps
W-Shoulders/calves/quads

I just repeat that and take Sunday off.[/quote]
No direct hamstring work?

[quote]waylanderxx wrote:

As far as fat, I get a huge portion of my fat from extra virgin olive oil, which ia actually very cheap. I have several whey +EVOO shakes throughout the day which makes getting in high amounts of protein/fat very easy. I also eat a good bit of beef, which is were most of my grocery budget is used. 90% lean ground sirloin to be specific.[/quote]

I just had ground beef yesterday for the first time in ages (usually I have ground turkey). Kept all the fat in it and had some melted cheese on top…damn :slight_smile:

157

[quote]pumped340 wrote:
waylanderxx wrote:
I’ve been lifting this way for about 4 months I’d say. I liked the idea of DC how Dante mentions that when you work each bodypart 2x a week you get an extra “growth session” as opposed to just doing it once/week. I think that has proven to be true.

I post some of my workouts in the BOI thread.

M-Chest/tris/calves
T-back/biceps
W-Shoulders/calves/quads

I just repeat that and take Sunday off.
No direct hamstring work?

waylanderxx wrote:

As far as fat, I get a huge portion of my fat from extra virgin olive oil, which ia actually very cheap. I have several whey +EVOO shakes throughout the day which makes getting in high amounts of protein/fat very easy. I also eat a good bit of beef, which is were most of my grocery budget is used. 90% lean ground sirloin to be specific.

I just had ground beef yesterday for the first time in ages (usually I have ground turkey). Kept all the fat in it and had some melted cheese on top…damn :)[/quote]

Oops, I swap out quads for hams on saturday, my B.

Yah dude, gotta love the ground beef.

158

[quote]waylanderxx wrote:
Anonymas wrote:
Hey Waylander, I have a couple of questions regarding your new training and diet.

You say you have increased frequency and seen gains, do you wish you had trained like this sooner or do you think you progressed at the right time? More specifically, would u advise an new or intermediate lifter to train each BP once a week, or start straight on twice a week? or is it just personal preference?

Secondly, you have moved onto a higher fat diet, which is something I have been thinking about for a while, I also have a very high carb diet, mainly because its cheap and easy. I was just wondering what are you’re main food sources for fat, and has it made your shopping bill increase?

Thanks

Well I think working each bodypart worked well for about 2-3 years, but after that plateauing seemed to happen more and more often. Personally, if I had to go back to square one I would train each bodypart 2x/week. It really just comes down to preference. They both work, but as of now I’m a fan of training each BP 2x/week. I just don’t think you need an entire week to recover. Even when using obscene amounts of volume that muscle group would usually be completely ready to go again in 2-3 days. After realizing that, this way of training really made more sense to me.

As far as fat, I get a huge portion of my fat from extra virgin olive oil, which ia actually very cheap. I have several whey +EVOO shakes throughout the day which makes getting in high amounts of protein/fat very easy. I also eat a good bit of beef, which is were most of my grocery budget is used. 90% lean ground sirloin to be specific.[/quote]

Thanks Waylander, very helpful, never thought of olive oil, guess ill just smack that in some of my shakes, hopefully it tastes ok

I have been noticing the recovery times too, been on a BP split for about a year now, and the lifts and bodyweight are still going up, so Im not changing anything at the moment, plus its quite flexible training, missed days arent the end of the world as Ill just train on a would be rest day. If I could though Id like to try a 3 way twice a week, just not fitting into my lifestyle at the moment but wont last forever.

One thing that I always thought about was the length of my training sessions. Doing 1 top set per exercise then moving onto another and ramping up again, I always wondered, well what if i just did 3 top sets on 1 exercise, and rotated exercises each time, so thats probably what Ill try next time I feel like a change. Im a fan of less volume for more intensity I just hope my body likes it too

159

[quote]waylanderxx wrote:
I figured I’d do a quick update since this has been placed in the sticky thread. I’ve changed a couple things that have really made my progress increase drastically.

Well first off I’m about 280-282 right now and lost a little bodyfat, so I look much different now, I’ll work on some pics by tomorrow if I can. (at least I think I look different lol)

Couple things I have changed…

  1. I have increased frequency and decreased volume. So instead of training each bodypart once a week with lots of sets I now train each one twice a week with about a 25% reduction in volume. This literally made my strength and muscle gains explode.

  2. I went from a high carb, low fat diet to the exact opposite. Now the only time I have carbs is with breakfast, pre, peri and post workout. This has allowed me to reduce bodyfat and at the same time better my insulin resistance. Now, whenever I eat carbs it triggers a more anabolic response and I am not so desensitized as I was when eating loads of carbs.

  3. I mentioned pre/peri/post workout nutrition in the above point and for the past few months I have spent special attention on that. In the past I didn’t really pay attention to pre workout nutrition and I did no peri workout nutrition whatsoever. All I really knew about was post workout. Now I make sure I have about 50g simple carbs, 75g whey, 5g leucine and 5g creatine pre workout. During the workout I sip on 25g carbs 25g protein 5g leucine, and post I have 60g carbs 100g protein 5g leucine and 5g creatine. I believe this has allowed me to grow very quickly.

That should pretty much cover everything, any questions lemme know.[/quote]

for your post workout…is that a shake you’re taking? if so, what’s in it? thanks Way.

160

[quote]jlutz3 wrote:
waylanderxx wrote:
I figured I’d do a quick update since this has been placed in the sticky thread. I’ve changed a couple things that have really made my progress increase drastically.

Well first off I’m about 280-282 right now and lost a little bodyfat, so I look much different now, I’ll work on some pics by tomorrow if I can. (at least I think I look different lol)

Couple things I have changed…

  1. I have increased frequency and decreased volume. So instead of training each bodypart once a week with lots of sets I now train each one twice a week with about a 25% reduction in volume. This literally made my strength and muscle gains explode.

  2. I went from a high carb, low fat diet to the exact opposite. Now the only time I have carbs is with breakfast, pre, peri and post workout. This has allowed me to reduce bodyfat and at the same time better my insulin resistance. Now, whenever I eat carbs it triggers a more anabolic response and I am not so desensitized as I was when eating loads of carbs.

  3. I mentioned pre/peri/post workout nutrition in the above point and for the past few months I have spent special attention on that. In the past I didn’t really pay attention to pre workout nutrition and I did no peri workout nutrition whatsoever. All I really knew about was post workout. Now I make sure I have about 50g simple carbs, 75g whey, 5g leucine and 5g creatine pre workout. During the workout I sip on 25g carbs 25g protein 5g leucine, and post I have 60g carbs 100g protein 5g leucine and 5g creatine. I believe this has allowed me to grow very quickly.

That should pretty much cover everything, any questions lemme know.

for your post workout…is that a shake you’re taking? if so, what’s in it? thanks Way.[/quote]

The protein is whey and the carb is waxy maize.