Maximum Muscle Development While Calories Are Restricted
November 8, 2009: It’s time to change my training template while dropping bodyfat. I am going back to a four day split (decribed in a moment).
I was following Dave Tate’s Stronger Phase 3 Diet Program for the last 6 weeks (you can see more by checking out past blog posts at www.jamescipriani.com ). This was working well for me while my calories were still high. Now that they are dropping (specifically carb calories), I am not able to do a full week without completely draining myself. Couple that with some mental and physical stagnation as well as my lower back is smoked! I have to make some changes.
This will be the split I end up using for the rest of my transformation phase.
The Four Day Split
Monday: Abs, Shoulders, Triceps, Calves
- The workout will start with an ab circuit including 3-4 movements done each on a different plane of tension. I will get as many sets in as I can inside of 10 minutes.
- Some form of shoulder press will be the first move for the delts
- Most of the time I will do some form of Upright Row second to counter the motion of the first move as well as getting the traps stimulated.
- Some form of Side Lateral Raise will cap off the shoulder workout.
- Triceps will start with some form of exercise where the arms are perpendicular to the body - lying tricep extensions or closegip bench press.
- Pushdowns will be the standardly the second move for triceps.
- If I choose to do another movement for the triceps, it will be dependent on how I feel that day and what I feel like doing.
- Calves will always be done with Standing and/or Seated Calf Raises.
Tuesday: Quads and Hamstrings
- Some form of free form Squat motion will always be performed first.
- A machine pressing movement will be second - either Leg Press or Hack Squat
- Staying with the “Money Exercises,” I will do some form of Deadlift for the hamstrings - the Stiffleg Deadlift (aka - Romanian Deadlift) more than not.
- On most days, the above three exercises will probably be plenty. But on the days I want to do a little extra, I will finish with a couple of Leg Extension/Leg Curl supersets.
Thursday: Back
- Any Pull or Row will be first. More than likely a standard Pulldown as I find it good to get warmed up on.
- A machine Row or Pull will be second (opposite move from 1st exercise).
- More than not, I will do Heavy One Arm Dumbbel Rows third.
- A lower back exercise will be included here - Hyperextensions.
- I will close out the back workout with some form of Shrug.
Friday: Chest and Biceps
- Barbell pressing is always first (either flat or incline).
- A Dumbbell or Barbell press will be second (opposite angle of 1st move)
- Fifty percent of my chest work will be flies with one dumbbell movement (same angle as the first move) and one machine.
- Biceps will start with a Standing Barbell or Preacher Curl
- Incline Curls will be the second move more than not.
- Final move will be a hard contraction move - either Concentration or Spider Curls
Keep in mind the movements are selected based on my training needs, not yours. You may want to add in movements you feel work best.
As for sets and reps, you are just going to have to stay tuned as I blog on each workout daily. Heck, I want to make sure you come back to me, don’t I?
Furthermore, I am going to be updating my diet, supplement, and cardio section tomorrow here (first on my blog at www.jamescipriani.com ). I hope I will see you then!
November 9, 2009 at 4:05 am
Worth the read. thanks.