I’m a 24 year old guy whose goal is to put “overall Mass”, i don’t aim at specializing anytime soon.
I can train 3 days per week and really enjoy the idea of having a 2 way split which i rotate workout to workout
What split do you think suits my goal Better among the following?
A. Upper/Lower
B. Push+Quads/Pull+Legs (aka Modified Hatfield split)
C. DC training split (which Is upper without biceps/Lower + biceps and forearms)
D. Steve Shaw 2 way split (push + biceps/Legs + back)
I know It doesn’t really matter in the long run, but If anybody has an opinion I’d be glad to hear out
I sorta like the idea of rotating through all four with 6 weeks each. I believe you might like the variety. Your body will get a slight shock changing from one split to the other.
Maybe when you change splits, also alter the rep ranges. Or one split focuses power, the next might focus muscle pump.
Start with the best routine, and after a few weeks the best routine is not the one you are doing.
I can vouch for DC, if that’s one of the programs you’re wanting to follow. Dante has a lot of great info online for free. The whole program is laid out in explicit detail on this site and a few others. I and tons of other guys have made awesome gains on that program.
It depends what you want to put in those splits. My first reaction was also “DC!”, but if you want to do sub max, higher-volume work, that doesn’t make sense and you need to do PPL.
@RT_Nomad also makes a great point, and I’m extraordinarily guilty of not mixing things up enough myself.
I would add a different option. I would run a 2 day version of 531 - Day 1. Squat and bench, Day 2 Deadlift and overhead and just cycle through these. One week you squat twice and one week you deadlift twice. Have some different options for the accessory work to balance the volume and intensity of the movements you are doing twice in a week.
Yer that looks nasty Dave. Nothing wrong with doing a more standard 531 approach like 5’s pro and then using Rest pause for a single supplemental set or using it for the accessory work to create one giant horrible set of 50 reps.
I’m aware I’m kind of hijacking my own post. In that case do you think rotating exercises Is a good idea or not (you know DC training has 3 rotation), since i’m not that strong/proficient at any exercise i guess any exercise would feel Just alien to me if i trained it once every 2 week (i mean once every 3 rotations).
Wouldn’t It Be Better to do something like
A:
Bench Press
Bb rows
Ohp
Chin ups
Dips
B:
Barbell curl (maybe with fat gripz)
Standing calf raise
Rdls (maybe with my trap bar?)
20 reps squat
Ab wheel
And maybe change exercises (ex. Incline bench instead of flat bench) ONLY ONCE I stall on that lift?
I actually ran DC training similar to this because doing the A1 B1 A2 B2 A3 B3 repeat was asking too much for me to program as I log my training via excel sheets.
This method works reasonably well, but you will find yourself capping out on these exercises very quickly if following DC progression protocol (swapping exercises anytime a lift hasn’t improved for 2 weeks consecutive).
I wouldn’t run 20 rep squats consistently alongside DC training as you’re CNS is already going to be hurting, but maybe you’ve got better recovery than I. Perhaps some direct trap training as ‘daily work’, and I might recommend changing BB Curl to Hammer Curl with focus on Brachialis.
I know there’s plenty of dogma here, but I’d also recommend some direct glute training. Aint nobody want to be jacked with Hank Hill ass.
In terms of “do you have to change movements as frequently as DC suggests”, absolutely not. I think you’re on the right track that you better get good at the movements before you start switching them infrequently. I’d really ensure you’re stalled before you switch, too. You’ve got to be able to push each movement to true failure for volume that low to work well, so being comfortable is a must.
I’d probably keep the split you have and maybe throw in a little more submaximal volume than DC would suggest. The ugly reps you have to get to really fail aren’t the same reps you want to be using to practice the move.
So maybe 3-4 sets of 5 at 80% and then your failure set (whether rest/ pause or 20 reps). It will reduce what you’re able to do on that last, but that’s probably a benefit in this case.
Hopefully I’m answering the question you asked and am not way off track.
No, you’re right, we changed subject and Yes, that answers my question.
As far as volume is concerned I think I’d like what Jordan Peters advocates for beginner: a couple of sets to failure 1x6-10, then rest 3-5 minutes, and do another set of 10-15 reps, to failure, again.
Not that i don’t like your option, It Just look like It Will take too long to me to perform 25 sets (plus warm ups)…
What Is your opinion? Too low of a volume? Or is it worth a try?
and Yes, that answers my question.