Hello CT. This is my example:
A:
6:00 a.m. - Front squat (sets of 6-8 reps) + 3 related isolation exercises.
6:00 p.m. -RDL (sets of 6-8 reps) + 3 related isolation exercises.
B:
6:00 a.m. - Push press (sets of 6-8 reps) +3 related isolation exercises.
6:00 p.m. - Bench row (sets of 6-8 reps) + 3 related isolation exercises.
Training cycle would be: ABxABxx. Each workout would last less than 30min.
Is this kind of training reasonable?
Not really,
If you want to make into a twice a day training, than a simple plan would look like this.
AM
Front squat, 3-4 sets of 6-8 reps
RDL, 3-4 sets of 6-8 reps
PM
The 3-3 isolation exercises for quads and hams/glutes.
Simple as it is.
Just to make it clear, during the morning training, you use your 6-8 RM or close to it.
During the afternoon training you just need to focus on contraction of the isolated muscle, no need to go too heavy.
Constantly increase the weights or the repetition in the morning workout.
The reason I’m asking this, is because I like to have the least possible number of big exercises in a session. I like to go hard but f. squats + rdl’s in the morning may leave me quite exhausted before I go to work. I know the concept you wrote about, I just wonder if that, what I wrote, can be done without cns abuse.
that’s too much volume for each training, i don’t know how many days a week you want to do this routine !
maybe try the 20 mins muscle builder by CT but 20 mins in morning, and 20 mins in 6 pm ! with the same split but different big lift
It could be perfectly reasonable or completely unreasonable depending on how you execute it. Keep the intensity low at first and see how it goes. If you want to train like that you can definitely make it work.
It’s on my first post - ABxABxx
You sound reasonable.
What about next day isolation work?
Workout A
Workout B isolation, 6AM Front Squat
Workout B isolation part 2, 6PM RDL (Or do accessories after the session)
WOrkout B
Workout A isolation, 6AM Push Press
Workout A isolation part 2, 6PM Bench row (I’d do Bench Row in the AM and push press at night, maybe save the leg accessories for after the session)
Maybe more ABxABxA… BxABxAB… ABxABxA… etc
That way I would do isolation for upper body day before push press and row, so performance on this two lifts would suffer. For pure muscle building it’d good maybe. But even front squat and rdl would suffer from doing minor upper back and shoulders stuff. The benefit of this however is less drained CNS due to lighter weight in compound movements. Anyway, I’ll check my original plan in practice first. Maybe CT will throw his two cents. Thanks for the answers everybody.
Yep, that is a lot smarter.
Start with neurological work and in the second session you do the assistance work for hypertrophy
Then simply pair the exercises better. Do upper body one day and lower body the next. And thrust me the “minor stuff” won’t interefere… for Christ sake olympic lifter squat, snatch, clean & jerk every day and they can perform well, the body will adapt. Your body is not as much of a pussy as you think
In my example you’d be doing leg isolations before upper body big lifts.
I don’t think that, I just have too many theories on my mind, maybe I’m type 3 
Thanks Thib!
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