I'll keep this as short as possible.
For me, I have always found myself lacking endurance. With intence activity I always seem to tire very quickly. This has directly impacted my training and I've always tried to use it to my advantage.
When I started training, I used a typical 3 day split. It was a long workout and I was always dead half way through. But this program was for football and I just remained on it and did see large jumps in functional strength and speed. After HighSchool I researched and tried to adapt my program more to my needs. Over the last year specifically I have been using Modified Max-OT style. For me this seemed to work well. Shorter workouts allowed me more energy to go all out in the few sets I did per day.
But for me, even the short 9-12 set workout didn't seem optimal. It is not full body tiredness, it is mulcular. If I bust out a hard set at bench, and often I can't do that same wieght and reps even after five minutes of rest. It gets worse when I would move on to incline. By the end of my 6 set chest day I have problems even contracting the muscle in a normal motion - it is just dead.
Even though I am seeing good progress, I feel like I could be doing it better. Being the perfectionist that I am, I would rather run than jog, so I am trying to adjust my workout and optimize it for what I need.
Below is a sample workout
CURRENT
Monday
DB Flat Bench 3x6
DB Incline Bench 3x6
Tuesday
Squats 4x5
SLDL 3x7
Wednesday (Easiest day)
EZ Bar curls 2x6
Hammer curls 2x6
Weighted crunches 2x10
Cable crunch 2x10
Thursday
Dips 3x8
Weighted Pullups 2x8
Barbell Rows 2x6
Friday
Military Press 3x6
Side Lateral Raises 2x6
--------------------------
As you can see, low volume. Here is a rough draft of a similar, new plan
--------------------------
NEW PLAN
Monday
DB Flat Bench 3x6
Hammer curls 3x6
Weighted crunches 3x10
Tuesday
Side Lateral Raises 3x6
Barbell Rows 3x6
Wednesday
Squats 4x5 (I never have a problem and my legs are by far my strongest feature)
SLDL 3x7
Thursday
DB Incline Bench 3x6
EZ Bar curls 3x6
Cable crunch 3x10
Friday
Military Press 3x6
Dips 3x8
Weighted Pullups 3x8
----------------------
This allows a few more overall sets per week, but less on one muscle per session. Not only will this allow more overall intensity per session per exercise, it will also hit the muscle groups more often and promote more IGF-1.
This week is my off week from training and I'm looking to finalize this by next week so I can start it up. Any more intelligent minds have any comments or suggestions for me? Thanks
For me, I have always found myself lacking endurance. With intence activity I always seem to tire very quickly. This has directly impacted my training and I've always tried to use it to my advantage.
When I started training, I used a typical 3 day split. It was a long workout and I was always dead half way through. But this program was for football and I just remained on it and did see large jumps in functional strength and speed. After HighSchool I researched and tried to adapt my program more to my needs. Over the last year specifically I have been using Modified Max-OT style. For me this seemed to work well. Shorter workouts allowed me more energy to go all out in the few sets I did per day.
But for me, even the short 9-12 set workout didn't seem optimal. It is not full body tiredness, it is mulcular. If I bust out a hard set at bench, and often I can't do that same wieght and reps even after five minutes of rest. It gets worse when I would move on to incline. By the end of my 6 set chest day I have problems even contracting the muscle in a normal motion - it is just dead.
Even though I am seeing good progress, I feel like I could be doing it better. Being the perfectionist that I am, I would rather run than jog, so I am trying to adjust my workout and optimize it for what I need.
Below is a sample workout
CURRENT
Monday
DB Flat Bench 3x6
DB Incline Bench 3x6
Tuesday
Squats 4x5
SLDL 3x7
Wednesday (Easiest day)
EZ Bar curls 2x6
Hammer curls 2x6
Weighted crunches 2x10
Cable crunch 2x10
Thursday
Dips 3x8
Weighted Pullups 2x8
Barbell Rows 2x6
Friday
Military Press 3x6
Side Lateral Raises 2x6
--------------------------
As you can see, low volume. Here is a rough draft of a similar, new plan
--------------------------
NEW PLAN
Monday
DB Flat Bench 3x6
Hammer curls 3x6
Weighted crunches 3x10
Tuesday
Side Lateral Raises 3x6
Barbell Rows 3x6
Wednesday
Squats 4x5 (I never have a problem and my legs are by far my strongest feature)
SLDL 3x7
Thursday
DB Incline Bench 3x6
EZ Bar curls 3x6
Cable crunch 3x10
Friday
Military Press 3x6
Dips 3x8
Weighted Pullups 3x8
----------------------
This allows a few more overall sets per week, but less on one muscle per session. Not only will this allow more overall intensity per session per exercise, it will also hit the muscle groups more often and promote more IGF-1.
This week is my off week from training and I'm looking to finalize this by next week so I can start it up. Any more intelligent minds have any comments or suggestions for me? Thanks