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Article: Making Your Routine More Efficient

if a typical split works for someone why laugh? no need to be an elitist. do what works for you.
 
I train very similarly and always have. Never felt one bodypart per day as effective unless it's strictly powerlifting you're after.
I tran there on, one off, two on, one off:
Mon: quads,hams, calves
Tues: chest, back, side & rear delts
Wed: triceps, biceps, abs
Thurs: OFF
Fri: quads, hams, calves
Sat: chest, back, side & rear delts
Sun: OFF
Mon: repeat cycle, beginning with bi's, tri's, abs
 
I did the same type of split for 14 years and I was big but weak. You need to be doing your big compound lifts to get strong and big. Now I'm big and very strong.
 
I found that when I split my hamstrings and quads, and did calves on both days, I saw great response from my lower body. My knees felt a lot better as well.
 
mountainman33 said:
I found that when I split my hamstrings and quads, and did calves on both days, I saw great response from my lower body. My knees felt a lot better as well.
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That's interesting...I always found that difficult because it'd be hard to do major quad lift when my hamstrings are sore and vice versa especially for something like squats

You feel me? But then again, I've never even tried it
 
I have found truth any many of these statements, based on the fact that one needs to change up their routines periodically in order to avoid plateauing. I have like doing the heavy 1 day a week blast per major muscle group and then switched it up to a 2 time a week cycle in order take my weight lifting gains and now apply them to a more hyper trophy / building program. But again as stated before by many others you need to find what fits you.
 
I must be missing something here. You argue against the one-day-a-week approach in favor of frequency over volume. But the difference in your routine is only one day. Does one day make that much difference? Also, despite the priority of frequency, you say you do a lot of "accessory" work. That in itself makes a lot out of volume, doesn't it?

So, if frequency is paramount, why not a 3X weekly full-body workout heavy on the compound lifts. This doesn't preclude working antagonistic muscles in serial fashion.

Finally, I always find it a bit annoying that this issue of volume/frequency never accounts for the use of "supplements." If you're "on," your routine can be all over the map.
 
mcafaro said:
That's interesting...I always found that difficult because it'd be hard to do major quad lift when my hamstrings are sore and vice versa especially for something like squats

You feel me? But then again, I've never even tried it
Click to expand...

After my first 2 weeks of that split my soreness was no longer an issue. I started it in college for volleyball. My vertical improved greatly, my patellar tendinitis almost completely disappeared, and my girlfriend at the time couldn't keep her hands off my a$$. I also found that my recovery seemed faster than when I did my whole lower body. Could have just been in my head. Heavy lifts (i.e. squats, deads, RDL's) didn't suffer either. I didn't see huge jumps in strength, but the other positives made that split well worth the time. Oh, I also saw great calf developement. That was a major bonus in my book.
 
So if I'm sore as hell I should still lift after 48 hrs of rest? Then why do my muscles look bigger and fuller when they aren't sore anymore? Is this article geared toward a steroids user I can't tell. All I know is that soreness has definitely effected strength negatively and I dont see a citation for hypertrophy stops after 48 hrs...really?
 
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