How to get to 320lbs in 3 easy steps by FH

[Massive G]

I posted this in Dante's training variations thread but honestly I think this is such a good post that it deserves a thread all of it's own LOL

I'm getting to the point where I'm so wiped out training Chest/Delts/Tris and Back in the same workout that I'm toying with the idea of doing something like this....Similar to the above variation but without taking weekends off just taking a day off after legs no matter where they fall in the rotation.

Mon-Bis/Back
Tue-Ch/Dlts/Tris
Wed-OFF
Thur-Legs
Fri-OFF
Sat-Bis/Back
Sun-Ch/Dlts/Tris
Mon-OFF
Tue-Legs

etc..etc...
So it's everything trained twice every 9 days.It makes sense on paper to me I'll give it a shot and keep you guys informed of my progress or lack thereof...LOL

[w00t]

best of luck to ya! lol

[Massive G]

Thanks...Don't believe in luck but thanks anyway. Hopefully the weather will start cooling off here in a bit so that I don't feel like I'm dying of heat stroke every time I step outside

[heavy hitter]

sweet. i'll have to try it and let you know in a month if i am at 320,haha, yeah right

[Massive G]

Don't forget what USMuscle said......which was.....uh.....




shit..I forgot....

Something about cardio or some shit.....Well whatever

[bigp3]

I do something similar to that only taking the weekend off... My body just breaks down doing the 2 way split, kept getting hurt and sick all the damn time.

[Massive G]

Yep me too....When I'm blasting every time Hack Squats come around I seem to get sick a few days later.Of all the exercises I do Hacks are the one I'm strongest on by far and I'm wondering if all the weight is just too much for my CNS to take.Isn't it funny though...even doing just 5 work sets (as in the conventional DC protocol) you can get to the point where that's just too much to get through in one session?

[Doggcrapp]

Especially with the serious heavy trainers who throw around monstrous weights like you FH and Inhuman etc.....A beginning or intermediate bodybuilder will be doing less warmup sets and far less weight than you and should have no problem recovering. On the other hand you still have close to the same recovery ability as you did when you were benching 135 and squatting 185 in your first ever workouts but now your most likely 3-6 times heavier than that (but with the same or close to the same recuperative ability as you had in the beginning)----this is why I always say as you get more advanced and incredibly strong you even have to take more rest and watch recuperation more closely than when your a newbie. Alot of what people can do in training relates to their job and activity---I find when I work a desk job im fine with the 2 way split but when im working hard (like grabbing 50lb protein bags for half the day) and very active that I tire in the 2 way split.....and I think people have to come to a point where they weigh everything out and decide whats the best route with this (with recuperation in mind).....with a rookie i still think the 3 way split is best. For someone who is as strong as some of the 300lbers in this forum, who have an active job or on their feet all day--the decision has to be made thats best for the individual. By the way I do like the split up above--let me know how that works out

[Massive G]

Thanks brother.Your advice is always much appreciated and valued.Just to clarify for the guys in here I've been using the standard M W F 2 way split for the first year or so of training DC style and it's only recently as my strength has reached an all time high that I've been having difficulty making it through my workouts (especially Chest/Delts/Tricep and Back day). Overall it's a little more recuperation for each muscle group--bodyparts hit twice every 9 days as apposed to twice every 8 days with the standard split but honestly I feel that my body's telling me that it needs the extra rest so we'll see how it goes.

[nemo]

i like your idea FH, but i am not too sure about training five days a week. tell us all how it works out

[Massive G]

True Nemo it works out being 5 days the first week,4 days the second week,4 days the third week....It just depends what days the workouts fall on and with it being a nine day rotation (an odd number) I'm going to working out different days each week.For me that's not a problem seeing as I work for myself and am able to fit workouts in on whichever day they fall but for some guys the scheduling may be a problem. One of the pluses I believe is going to be how short the individual workouts are going to be only training three bodyparts per session at the most and that right there is what I'm looking for because I've been feeling that the final bodypart that I've ben hitting some days (usually back) often gets shortchanged intensitywise due to me being spent from all the work up until that point...Added to that all the warmup sets I end up having to do nowadays my workouts have been creeping up in time lately

[babygetoboy]

I'm interested too FH, as with my new job I'm splitting up the days as well, I'm doing the Tuesday and THursday Full workout, then Sat And Sun half of one workout each day.

But I'd like to try your way, let me know how it goes.

[Massive G]

BabyGB you got it....I was following the T Th Sat/Sun split too myself for some time and really liked those short intense weekend workouts though with my schedule often found that my tuesday thursday workouts were suffering.This split is just a continuation of that theory IMO...call me a pussy but I don't mind admitting that I have gotten to the point that I cannot make it through a 5 exercise/bodypart DC style training session giving every exercise 100% intensity anymore.....By the last exercise I'm seeing stars, hearing voices and basically your typical incoherent babbling 315lb sweatmonster....so with that in mind I thought perhaps it was time for a change...LOL

[babygetoboy]

lol FH

I know I'm not up in weight with you or on strenght, but I feel that on those short weekend workouts I really blasted up a bunch more weight and was very intense , more then usual. I liked it.

I might go on and try your split along with you,

as long as Dante Agrees!

[Massive G]

Sounds good BabyGB...BTW just to clarify I'm not claiming to have come up with MY own split...Far from it...This is just a slight variation on a split that Dante outlined in the 'Variations for different people' Sticky at the top of the page.....
Just wanted to make that clear.....