Yes, that's the right track. I was thinking of using a light/heavy split for a cut. Last year I ran the alternating PRRS routine but wasn't thrilled about going heavy once every 3 weeks. I felt as though it was very hard on my joints because I wasn't consistently doing the compound power moves.
I thought of alternating just the rep range and shock weeks (without power) but saw some power/hypertrophy splits that caught my attention in similar fashion to your split. So my current ideas combine shock and rep range all into 1 week.
A few questions for you:
1. Why ME for legs twice? Maybe I'm asking because my legs grow just by thinking about squats and others need more?
2. Was there an article or website that influenced your ME/RE split?
3. How long was this split effective for you? I tend to plateau in just about every routine within 4-6 weeks.
Thanks for the response bro :cheers:
no problem ... happy to contribute to the discussion :type: ... and good questions!!
1. I've got chicken legs, for lack of a better generalization ... wheels are always a weak point for me in terms of size ... the first leg day had squats and hacks so I could try to really overload the quads ... second leg day had deads and leg presses to force the hamstrings to work ... if your legs grow like you say they do (and I envy you for that) then you could put all the big lifts on one ME day and then work light with isolation movements on the RE day that replaces the ME day ... oh and I forgot to mention recovery time played into the shape of the routine (different for everyone and can change in time as people become more in-tune with their body)
2. I had seen some logs on BBdotCOM where people had some great success with a routine of this style ... I was getting bored with my routine at the time and wanted to shock my system ... I was always doing volume training and started realizing that I needed a day or two of maximum effort to really overload the muscles to inhibit some growth (main reason I'm on Max-OT now) and needed some recovery time since this was new to me ... I'm also on the forums at Controlled Labs and Pu has used upper/lower splits with great success ... I think the first upper/lower I read at BBdotCOM was HolaBola's ... I also Google'd upper/lower to see what others said about it
3. The split worked out good for a few months ... if you plateau quickly, you could try switching your ME and RE days so your body is guessing ... maybe four weeks M/R/M/R and then another four of R/M/R/M ... or use a DC methodology where you swap out exercises when you feel you've reached a plateau
