Fatal Wisdom
Member
My buddy swears by this routine, im just coming off a 9 week 5x5 routine and i'm willing to to give this a shot, however it puts me in the gym 5 days a week.
And repeats like this, workout 1=M 2=Tues 3=Wensday 1=Thursday 2=Friday, sat/sun off monday is 3, then 1, then 2, then 3 etc.
Overtraining? Im not sure..since the frequency and volume changes each week, check it out.
the program goes for 12 weeks. it consists of 2 6 week cycles. One cycles consists of 6 weeks of increasing sets and changing reps ranged week to week to confuse your body and avoid muscle stress adaptation.
you start off on week 1...doing just 2 sets per exercise. this isnt much but really gets ur body ready for growth since u will b adding sets throught the course of 6 weeks. follow this as follows
week 1- 2 sets of 10-12reps failed
weeks 2 and 3- 3 sets of 5-7 reps failed
week 4- 4 sets of 10-12 reps failed
weeks 5 and 6- 5-7 reps failed
this is a 6week cycles. by the end of this cycle, your body is almost in an overtrained state as the workload is extremely high. so on week 7 u back off down to 2 sets again and build it back up.
workout 1 chest n shoulders
flat, incline, flies
shoulder press, side lateral
worout 2back n tris
deadlift, lat pull downs, cable rows, shrugs
tri pushdown, close grip bnch
workout 3legs n bis
squat, leg press, leg curl, calf raise
preacher curl, barbell curl
train 5 days a week
muscles are hit twice a week
take off sat and sun
And repeats like this, workout 1=M 2=Tues 3=Wensday 1=Thursday 2=Friday, sat/sun off monday is 3, then 1, then 2, then 3 etc.
Overtraining? Im not sure..since the frequency and volume changes each week, check it out.
the program goes for 12 weeks. it consists of 2 6 week cycles. One cycles consists of 6 weeks of increasing sets and changing reps ranged week to week to confuse your body and avoid muscle stress adaptation.
you start off on week 1...doing just 2 sets per exercise. this isnt much but really gets ur body ready for growth since u will b adding sets throught the course of 6 weeks. follow this as follows
week 1- 2 sets of 10-12reps failed
weeks 2 and 3- 3 sets of 5-7 reps failed
week 4- 4 sets of 10-12 reps failed
weeks 5 and 6- 5-7 reps failed
this is a 6week cycles. by the end of this cycle, your body is almost in an overtrained state as the workload is extremely high. so on week 7 u back off down to 2 sets again and build it back up.
workout 1 chest n shoulders
flat, incline, flies
shoulder press, side lateral
worout 2back n tris
deadlift, lat pull downs, cable rows, shrugs
tri pushdown, close grip bnch
workout 3legs n bis
squat, leg press, leg curl, calf raise
preacher curl, barbell curl
train 5 days a week
muscles are hit twice a week
take off sat and sun