HIT Rob wrote:
To answer your question....NO!
Here's the problem with such a routine...
It only takes localized muscle recovery into consideration (and that routine doesn't even do that very well), what it does not do, is take systemic recovery into consideration.
Most trainee's are under the illusion, that when they use a split routine they can train more frequently....this is simply wrong for the very reason i just stated.
For the average non-steroid using Joe with an average recovery ability, such a routine will very quickly lead to chronic overtraining/fatigue.
Of course, the bodybuilding / fitness industry would have you believe there's no such thing as overtraining, only under supplementation! A great marketing ploy.
Thanks for ur reply ... but i have done the total body routine for like a year, my body doesnt answer to that effectively ... what kind of plan do you suggest may i know please?
Sorry, maybe that didnt read right, i'm not advocating a full body routine (personally find them to be too much in one sitting). What i was/am saying is that if your are going to use a split routine, keep in mind, you need to still have sufficient rest between workouts to allow for systemic recovery, not just localized muscle recovery....and of course for to allow the body to produce an adaptive response.
I can certainly advise a plan...
The principles of productive exercise ARE universal.
I'm a firm believer in intense abbreviated training, i use only 3-4 (5 tops) working sets to failure per workout. This has worked best for me and everyone i've trained over the last two decades. I've also become a firm believer cycling intensity (stress management), I switch every week or two, one cycle by using "high stress" high intensity technique's such rest pause and static holds and then by using "low stress" high intensity technique's such as pre-exhaustion or Zone training and 1 1/4 reps (cumulative fatigue) the next cycle. This (stress management), and careful regulating your volume and frequency will insure's you don't become overtrained.
When i start someone on a baseline program, its usually on a basic 3 way split routine, a push, pull and legs split. This split has worked well for many...
As just an example...
Incline Chest Press (BB, D-B or Machine)
Cable flyes (Not D-B)
Shoulder Press (BB, D-B or Machine) OR Lateral Raise (D-B or Machine)
Triceps isolation movement (optional)
* you could use pre-exhaustion on the chest by starting with the cable flyes first, immediately followed up with Chest Press.
Underhand Grip Pulldown (puts the biceps into their strongest position, making them less of a weak link)
Chest Supported Row Machine OR Incline Bench D-B Row
BB, D-B or Machine Curl
* you could use pre-exhaustion on the Back by starting with a Machine or D-B Pullover first, followed up with the Pulldown or Row.
Squat or Leg Press
Romanain DL (if Leg Pressing) or Leg Curl (if squatting)
* you could pre-exhaustion on the Quads by starting with a Leg Extension first, followed up with the Squat or LP
I would recommend a couple of light/moderate weight warm-up sets on the first exercise of each workout, maybe one for the second exercise, and no warm-up on the third movement. (If your using pre exhaustion method, warm-up on the compound movement first) I perform just one working set to complete failure (though still maintaining good form) per exercise.
Right of the bat, i always recommend training no more than 3x per week when training so intensely, and as you grow stronger and bigger, so too do the stresses on the limited recovery ability, this is were stress management techniques and/or regulating frequency comes into play.
I been training like this for quite a few years, and even now, i'm able to still add a few pounds of lean tissue to my frame each year, but its worth no more than a half dozen workouts per months, any more results in diminishing return. It is not about the quantity of exercise, its about the quality and the intensity of effort!
If you need more info, just give ma a shout
to your succuss:)