I’d like to integrate post workout cardio an additional day in my split but I’m concerned about over-training my legs. This will not be a natty recomp.
This way you’re pairing a big group with a smaller antagonist group so you can hit each group more effectively with minimal interference. You mention that your chest and delts are progressing fine, so it could be counterproductive to hit them twice if you’re looking to bring up a few other muscle groups. Not to mention, if you’re emphasizing some bigger movements on your back/tris day like close-grip bench, floor press, or dips, you’ll be hitting your chest with those anyway.
Oh, and I’m not so sure about the cardio if you’re looking to put on some mass again. I wouldn’t do anything more intense than incline walking on a treadmill personally, but only you know your tolerances.
I’m on TRT year around and I’ll be running “supps” with this new split so is overtraining chest a huge concern?
Where would I integrate incline treadmill. Typically I do 10.0 incline at 3.0 speed for 20 mins post workout. But I don’t want to overtrain legs. My quads are ok but my hams/calves/glutes need work.
Pardon my gym lighting. My gym is a freaking night club lol
It’s not so much about overtraining chest as much as you didn’t list that as one of your priorities. So you’d be taking away growth potential from another group you want to specialize. Even assisted lifters will focus on bringing up 1 maybe 2 groups at a time AFAIK.
But from your pics, I don’t see any glaring lagging areas IMHO. I think just a basic split, and get bigger everywhere will serve you well without getting to cute about it!
Hey dude, no disrespect here but you don’t really have enough muscle to start being disproportionate.
There’s a time and place to correct this, and its not right now.
I would put you on Trained By JP and run that alongside your reverse-dieting all the way through your bulking phase. Google the book title and you can download it free, just give it a good virus scan.
I have run this program extensively and base much of my own training off these principles.
Just saw this video at the same time as this post. I like his thought process.
I don’t think you have to plan around incline treadmill walks as you would something higher intensity: put it wherever. If you start doing more than an hour at a time or you’re sprinting or something, that’s something you have to plan for.
This is the absolutely last thing I would do. If you do legs like legs should be done, you should find it difficult walking out of the gym.
IMO, you should have a day off in the middle of your 6 straight training days. You could use that rest day to do cardio. I did all my cardio (when I did cardio) walking around the neighborhood.
