what are your guy’s thoughts of me (a beginner) doing an A-B split
i’ve never read anything about someone splitting up their routine in this way? but it seems fairly logical to me if i did something like
it would probably be split up like A-Upper body and B-Lower back and legs? maybe?
im not sure, right now im doing a full body routine in my home(crap) gym, that is without a squat rack and i can allready do 12 reps of the two heaviest dumbbells we have for squats
in in the next few weeks i plan to be getting a gym membership
and start working out properly, i find the full body routine really drains me, and i end up taking too long of a break between sets and im dead after squatting (feels good though)
anyways after i get an opinion on the A-B type split ill be posting a new topic with more specs towards my new routine
PS just read that article"how to design a damn good routine"
probably will use that to help design something
Make a slight modification:
Monday- A (speed)
Tuesday - B (heavy)
wednesday - rest
thursday - A (heavy)
friday - B (speed)
And you’ve got yourself a great powerlifting split. And that’ll put meat on your bones.
An a-b split made me think of a program like rippetoes starting strength. There’s a pretty good source for into on it at bodybuilding.com. Just post asking for the link if you want.
ALSO:
upper/lower splits with 1 day heavy and one day a little higher rep is a great split.
[quote]evansmi wrote:
Make a slight modification:
Monday- A (speed)
Tuesday - B (heavy)
wednesday - rest
thursday - A (heavy)
friday - B (speed)
And you’ve got yourself a great powerlifting split. And that’ll put meat on your bones.[/quote]
hmm sounds interesting!
could you elaborate more what you mean by speed/heavy?
Evansmi has described a great powerlifting split which has worked extremely well for many people, myself included. It is great for getting strong and with that strength will surely come size if you are eating enough. For more information see:
[quote]GrindOverMatter wrote:
evansmi wrote:
Make a slight modification:
Monday- A (speed)
Tuesday - B (heavy)
wednesday - rest
thursday - A (heavy)
friday - B (speed)
And you’ve got yourself a great powerlifting split. And that’ll put meat on your bones.
hmm sounds interesting!
could you elaborate more what you mean by speed/heavy?
glad to see some positive responses[/quote]
Actually, Jtrinsey just posted the exact link I had in mind.
My advice, devour all the information you can find at elitefts.com as well as read through louie simmons articles at westside-barbell.com
[quote]GrindOverMatter wrote:
evansmi wrote:
Make a slight modification:
Monday- A (speed)
Tuesday - B (heavy)
wednesday - rest
thursday - A (heavy)
friday - B (speed)
And you’ve got yourself a great powerlifting split. And that’ll put meat on your bones.
hmm sounds interesting!
could you elaborate more what you mean by speed/heavy?
glad to see some positive responses[/quote]
Oh and by following Jtrinsey’s link, it will explain in much better detail than I could, what is meant by speed days and heavy days (read: dynamic effort and max effort)
if you lift according to the above links, and eat a caloric surplus, you will easily gain 20lbs in the first year. Your food budget will be the only limiting factor in your growth for quite a while.
I should add that almost exactly 1 year ago, I weighed 30lbs less than I do now, and I put all of it on in the first 6 months. Not that it is all muscle, but I still have more definition then your average guy.
[quote]GrindOverMatter wrote:
will a program like this help me gainlots of size too?
i should of mentioned that my goals are to: Increase size, and increase strength
right now im 6 0, 172lbs
hope to bulk up to about 190ish[/quote]
Yep. I’ve followed a Westside template pretty much since the day I really learned how to lift. Before switching to that template, I trained hard but saw little results because I didn’t know what I was doing. Since then I’ve gained almost 60 pounds and am at a lower body fat than before. There’s no reason you can’t be 190 and at a lower body fat in a year or two.
John Berardi (I think it was him at least) once said that to reach your physique goals, it helps to think of them in terms of strength goals. You want to be 6’ 190 and I presume with some definition. Well most guys who are that size with a fairly low bodyfat are probably benching/squatting at least 275/405.
Once you get to that base level of strength you are probably going to be pretty close to your goals. Another great thing about training this way is that the muscles you are focusing on are the muscles that are going to give you that “power look.” That is, your traps and upper back are going to get bigger, your legs are going to get bigger and your triceps are going to get bigger.
Warning: Westside training is extremely addictive. You’ll get obsessed with breaking new PR’s every time you step into the weightroom, with finding the best max-effort lifts and with becoming a more powerful and explosive athlete. There’s a very good chance you’ll never train in another fashion again!
well fuck boise now im pumped for designing a new program, soon as i get some un busytime ill read over all that shit and thenpost a sample program
itll probably be way hard for me to gain weight in the fall because because i havefootball 4 times a week, i live in canada, so its not like im running circuts sweating my ass off every practice, but i think itll be hard to be in a calorie surplus everyday
also,i must admit,when it comes tothebig important lifts, im weakas hell
i canonly bench130 lbs about 10 times, so i can tons of work todo, itseems
[quote]GrindOverMatter wrote:
well fuck boise now im pumped for designing a new program, soon as i get some un busytime ill read over all that shit and thenpost a sample program
itll probably be way hard for me to gain weight in the fall because because i havefootball 4 times a week, i live in canada, so its not like im running circuts sweating my ass off every practice, but i think itll be hard to be in a calorie surplus everyday
also,i must admit,when it comes tothebig important lifts, im weakas hell
i canonly bench130 lbs about 10 times, so i can tons of work todo, itseems
[/quote]
Good shit, keep us updated. Because your a beginner you might be able to handle the extra volume of your football training. But if you find yourself getting weaker or losing motivation, don’t be afraid to cut some assistance work, or find other ways to reduce your volume. I just say this because football is gonna take away from your recovery time.
Good luck.