What results do you think a program looking like this would bring:
Monday: Chest/triceps, BB-training, 5-12 reps
Tuesday: Legs/shoulders, strength-training, 2-4 reps
Wednesday: Back/biceps, BB-training, 5-12 reps
Thursday: Chest/triceps, strength-training, 2-4 reps
Friday: Legs/shoulders, BB-training, 5-12 reps
Saturday: Back/biceps, strength-training, 2-4 reps
Sunday: Off.
Lots of quality food, lots of sleep.
In other words following the parameters of CW’s article this week and Joel Marion’s article about a month ago.
I personally don’t see much wrong with doing something like that. However, somebody more knowledgeable might say otherwise.
Seems like a pretty descent plan. Just give it a try and you will find out. There are too many variables to put numbers on a program.
If you do 5 reps you get strength, if you do 12 reps you get more endurance.
Mass gain/loss depends on diet.
Specific improvements in certain lifts are impossible to predict.
Give us a wacky workout and we’ll give you a wacky reponse - and your body will give you damn wacky results.
none
SquatMan,
The information given really isn’t detailed enough in terms of overall volume per session and per muscle group to really determine the effectiveness, or lack thereof, of the present program.
I’d be somewhat concerned about putting your Shoulder training on the same day you train Legs, as well as the day after you train Chest and Triceps. There is a good deal of overlap with Chest, Shoulder, and Tricep training (especially when including a pressing movement targeting your Delts), and I’d suggest that, in this case, you put those three muscle groups on the same day. In addition, this will allow you to put in more volume for your Wheels.
I’m sure there will be comments in regards to this being too much volume and too frequent training, but I cannot come to that conclusion until I see the entire program laid out in full.
By the way, I’m having trouble finding the “wackiness” of the program, SquatMan.
I believe that this model of Periodization is referred to as Undulating or Non-Linear, and it is used in Strength and Conditioning circles.
Only way to find out is to try. Looks to be a little much to me.
Try Westside.
Volume will be pretty high, workouts ranging from 60 to 75 minutes. I recover pretty easily, and have always believed that over-training is largely individual and scares people away from putting in a real kick-ass effort.
I will eat BIG and clean (50C-20P-30F).
8-10 hours of sleep.
Zero stress.
Want to gain beef and get stronger.
Small amounts of cardio will be performed to keep insulin-sensitivity high and aid recovery.
After looking more closely at your program, I think I can offer some suggestions. Take a look at Chad Waterbury’s article called “antibodybuilding hypertrophy.” It has similar principals as your workout but it is designed better. Like Timbo, I don’t like training legs with any other bodyparts. Leg workouts should drain you enough so you don’t feel like training the upper body.
I think you’re trying to wack too many birds at once.
Choose ONE goal and focus on it. I would go either with Strength for 4-6 weeks, or hypertrophy for 4-6 weeks - but not both at the same time.
Also, I agree the frequency is pretty high, so the volume in each workout should be cut in half.
One point to keep in mind - when your body inevitably adapts to the rep rangeS you’ll be giving it, what are you gonna do? If it adapts to both Hypertrophy and strength ranges, you wont have any great option to shock the muscle - you can stick with only strength rep ranges for the next cycle, f.ex., but the shock wont be nearly as great as it would otherwise be, shortchanging your results.
You’re also putting A LOT of work on your shoulders. There’s 2 chest/triceps days, 2 Back days, 2 sholder days. You’re orking your shoulders to some degree nearly everyday - do you really think that will lead to good hypertrophy?
I would recommend dropping out the shoulder day. Chest day will work the anterior delts very well. Back day will do the same and also put some pressure on your rear delts. All you really need to be doing is add rear/medial delt work to back day and you’re all set (bent-over db lat raise for rear delts, standing db lateral raise for medial delts). I would add shrugs to Leg day if you’re doing deadlifts - if not I would keep them in Back day.
Just my two cents.
Can’t say, you don’t give enough information.
Looks like something taken from Tudor Bompa. It can work setting it up like that (combining limit strength work and hypertrophy in the same cycle but different days), but personally I think you need more recovery time as you’ll likely become overtrained really quick
Ill try it out for the following month. If its too much to handle, at least I know where my limits are. I`ll keep my daily motivation and training-perfomance monitored.