_Bladen_’s BodyBlog

[b]The Training Split[/b]

I see at the top of this forum there is a sticky that states full body routines cannot be beated for beginners, disregard that.  Its wrong.  Unless your a top level competitor that has completely transformed your body do not make such broad statements.
Simply put, quit doing your BS programs like Rippetoes etc.. All of these programs are utter BS, of course an underdeveloped kid is going to grow on rippetoes…  Its common sense.  Want my split?  here you go.  Standard week long split.
Day 1 - Quads/Hammies
Day 2 - Chest and Tris
Day 3 - Off
Day 4 - Back and Bis
Day 5 - Shoulders/Traps
Day 6 - Bis/Tris/Calves
Day 7 - Can Be Used as Day 6 If Needed
Notice, we are doing tris and bis twice in one week!  Over training?  No.  On day 2 and day 4 we are doing VERY low volume for these small muscles.  5 working sets, NO more PERIOD.  Do not let your ego get ahold of you, after five sets rack the weights and get your damn food in. 

[b]Rep Ranges[/b]

Stay within the following rep ranges, keep in these paramaters for 5 (five) weeks before changing to a contrasting rep range.  NO rep range is better than another for building size I have found, strength yes, but not size.  Thats diet. 
[b]2-5[/b]
[b]6-8[/b]
[b]12-15[/b]
[b]18-20[/b]
If you are in rep range 2-5 but can do 7 reps, DON’T.  Just don’t.  Add more weight next set.  It is detrimental to train to failure every set.  Don’t talk to me about being hardcore and you love pushing it.  Then don’t be such a pu$$y next set and go heavier.

[b]Volume[/b]

My biggest annoyance I hear in here is the question…. Am I overtraining?  Chances are you are not unless your training how I used to…  Almost 3 hours lifting a day…  When you land yourself in the ICU for extreme exhaustion you know your doing a bit too much.
Heres how I do it

[b]Warm Up Sets?[/b]
As many as you need, slowly up the weight, you should NOT be struggling.  Were here for overall gains not to impress the girl next to you that still has braces.

[b]Working Sets[/b]

[b]Major Muscle Groups[/b] 4 DIFFERENT Exercises, 3 Working Sets Per Exercise
[b]Smaller Muscle Groups[/b] 3 DIFFERENT Exercises 3 Working Sets Per Exercise
These are my low volume weeks.  Now I alternate weeks for low/high volume weeks as the following…  10 weeks low volume, 3 weeks high volume.
High Volume Weeks DOUBLE the amount of exercises, do NOT double the working sets per exercise.  This will double your total number of sets, often putting you borderline overtraining right when you drop back off to low volume.  High volume weeks are amazing as they allow you to do SO many different exercises hitting the muscle from a TON of different angles, it gets tricky though trying to find exercises sometimes.

[b]Changing The Primary Exercise[/b]
First off I change up the primary exercise as well as changing my rep patterns…

Every 5 weeks rep patterns change, every 7 weeks the primary exercise changes as well.  Thus the changes overlap.

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