Training frequency?

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    forcefan27's Avatar
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    Training frequency?


    I started doing an upper/lower split with the intention of hot ting the gym 4 times/week. Long story short, I really enjoy lifting...kind of my "deload from life" time. The past month or so, I've been lifting 6 days a week instead of 4. I eat 200-400 kcal over maintenance (avg 3200 kcal) which fluctuates daily but tracked with a body media device. My goals are to both gain strength and add muscle. My question is: for my goals, am I actually hindering myself? I feel fine and enjoy training.

    For poops and laughs, here is what two of the four days looks like:

    Upper A:
    Incline BB Press 3x8
    Incline DB Press 3x12 (12 is the goal, move up in weight when I hit 12 for all 3)
    Incline Fly 3x12
    Hammer Strength Press 3x12
    Lat Pulldown 2x12
    TBar Row 2x12
    Machine Pulldown 2x12
    Cable Row 2x12
    Hammer Strength Shoulder Press 4x12
    Face pulls 3x12
    BB curl 3x12
    DB hammer Curl 3x12
    Tricep extension 4x12
    Trap Bar Shrugs 4x12-15

    Lower A: 28 total sets
    Deads, Squats, leg extensions/curls, 12 sets calves, etc

    I know it's alot, but I like the routine. The intensity is there.

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    I only see 2 days , Upper A and Lower A...I'll speak on behalf of the Lower A one...doing Deadlifts AND squats for over 28 sets (with assistances included) and going heavy with progression to increase strength, will kill your CNS :/.

    Pick a power Movement and a Dynamic Movement , You could make a lower day be Power Movement (Deadlifts) and one Dynamic Movement (50-70% of 1RM Squat).

    Another Option would be to look into West Side for Skinny Bastards for Power and Size.
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    I only see 2 days , Upper A and Lower A...I'll speak on behalf of the Lower A one...doing Deadlifts AND squats for over 28 sets (with assistances included) and going heavy with progression to increase strength, will kill your CNS :/.

    Pick a power Movement and a Dynamic Movement , You could make a lower day be Power Movement (Deadlifts) and one Dynamic Movement (50-70% of 1RM Squat).

    Another Option would be to look into West Side for Skinny Bastards for Power and Size.
    >SNS-Glycophase<
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    I have and Upper B and lower B that is essentially the same. I only Deadlift once/week with lighter squats after. The other lower day I squat heavier with hack squat sled after.
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    Quote Originally Posted by forcefan27 View Post
    I have and Upper B and lower B that is essentially the same. I only Deadlift once/week with lighter squats after. The other lower day I squat heavier with hack squat sled after.
    I would change it to Deadlifts + Good mornings on the A day , and Squats on the other day. Just a thought though.
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    Are you asking a question or just showing us your split? looks good mayne!
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