Could you guys critique my training split? IS the amount of rest too long?
Mon - Chest and Back
Tues - Quads, Shoulders and Calves
Wed - Rest
Thurs - Biceps, Triceps and Forearms
Friday - Hams, Traps and Calves
Sat - Rest
Sun - Rest
The reason i’m asking is because i’ve found that the traditional Poliquin 5 day split did not allow me to work my legs enough - ie after squats i was too tired to do deadlifts.
What do u guys think?
Looks pretty good. I also have my legs divided in two days for I was tired of having to pay for a taxi after leg day. Puking was not so fun either. Your rest period looks good as well, assuming you train hard!
I split my legs into two different days (hams/quads), and I find this works really well for me. From the responses posted about Mr. King’s work outs, I can only guess that it works pretty damn well for a whole lot of people.
I think you should take as much rest as your body “tells” you to. For example, I am on Ian King’s 12 week program right now (as described in “Get Buffed”). I found that I have to take a week off after every 3 weeks (1 phase) of training. I come back fresh and eager to increase weights every workout (that’s what I try to do). In the past I had to take at least 2 days off between the pairs of A,B (Mon,Tue)and C,D (Wed,Thu) days. I even took one additional day rest between C and D days more often than I care to mention :). So, my training “week” would end up lasting 9 days including the recovery period. Nowadays, I gulp down a basic post-workout formula (described in the “Post-Workout Craze”) and a serving of Ribose-C right after my workout and I found that I don’t need as many recovery days as before.
As you can see, I approach my recovery quite aggressively. You could even say that I am a fucking lazy ass :). Well, let me disagree. I just have found what works for me. I adopted the philosophy of “lift heavy or go home.” If I don’t feel I can improve on the previous workout I just don’t go to gym at all.
Roman, which issue is he post workout craze article in?
Tan, I was actually referring to one of my own replies to the message named “Post-Workout Craze.”