New Year, New Split
Time to change things up a bit - any advice or feedback appreciated as I move from a 6 days split toward a 4-5 day split:
all rep range targets 6-8 (except chest- more 5-6 rep range for power)
day 1: chest/lats
day 2: legs/abs
day 3: Shoulders/traps/triceps
day 4: Back/Delts/Biceps/abs
day 5: Misc Day- will rotate in extra days as needed
cardio: 4 days/week skiing
3 days/week running/swimming (combination high intensity and low intensity)
Supps: SizeOn, SuperPump, Muscle Milk, Ultimate Peptide, Animal Pak
Goals: continue to reduce body fat, increase strength and endurance
that’s the basic sketch right now, still refining it.
January 16, 2008 at 4:33 pm
Looks like a great split… I would consider the following:
-Since you are working your chest for strength and in a 5-6 rep range, I’d suggest doing the same for the opposite muscles (back, rear delts)…mainly the pulling muscles (rows) so that there is a clear balance. I know many people who work their quads real heavy and go light with hamstrings and end up seriously hurting themselves because of a muscle imbalance.
-Make sure you’re not over-training your abs. Skiing, HIT, and Two ab workouts can do some damage to your core…
-What are you sipping on during your cardio/skiing/HIT? I’d consider a BCAA/EAA supp like Xtend. I know what it can be like up on a mountain without food for a while. It can be damaging to your muscles….
January 16, 2008 at 7:43 pm
Cal,
thanks man! that’s a good call on the upper body rep range. I’ve always applied that to lower body b/c our ski coach had emphasized the quad-hamstring ratio so I’m always trying to be aware of the balance.
I’ll probably split up the HIT based on how much rest I need. The ab workouts will be more/less supplemental since my core lifts already hit them indirectly.
Haven’t tried Xtend, but I’ve read about it. I’ll definitely have to give that a try, especially on those bigger backcountry days where serious climbing is involved (I love the Cliff Shot Blocks- those are extremely helpful)
January 18, 2008 at 5:01 am
I’m on the second week of a 12 week mass program by Tod Blue. I found it on this website. Most of the reps are 8,6,6,4 or something to that affect. As far as muscle groups you’d have to look at the program because it switches around a lot. I’ll def. keep my profile updated esp. with the Animal Paks in the routine now. Be sure to check back.
January 18, 2008 at 10:13 am
Surfnlifter-
Good luck on the mass build and Animal Paks. I’ll check back on your progress.
thanks for stopping by.