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my DC 2'er split okay like this?
i know im bastardizing your programm, mister Trudel,
but i had to modifiy it slightly to be able to get the full benefits for my needs.
i have trained my legs (also to some extent my lower-back and traps) a little bit too less for years,
but worked solid on the rest. now these muscle-groups have to catch up and are not made for RPS anyway.
with the following plan i already gained 8 pounds of pretty solid mass in 6 weeks
after years of plateau'ing with a 4-5 day split volume plan.
still my legs need to catch up a lot, and because i am 2 meters tall,
i could also need a better back in general and work on those parts the most with my split.
________________________________________
DAY A :
shoulders, traps and legs.
i do shoulders first with RPS (A1=upright wide barbell-row /A2=dumbell-press and A3=multi-press)
and go over to (2 warm-up) 3 straight sets of deadlift/rack-deads,
before i do a widow-set at the reverse butterfly machine.
when im done with that, i do (1) 3 sets of front-squats and finish with calves in DC-style.
i might add that i cant do heavy regular-squats, because my gym doesnt have a rack....
(no better gym around here, sadly)
________________________________________
DAY B:
lat, chest, triceps and biceps (in that order).
all with a DC RPS and a widowmaker and extreme-strecth for the more important parts,
mainly the lat and sometimes for the chest or triceps.
for my chest i do RPS with incline dumbell-press (B1), smith incline(B2)
and "incline dumbell flys"(B3) which are nearly neutral grip press.
i did too much bench in my earlier days and really have enough of a lower chest atm.
________________________________________
i never had a serious injury and recover pretty well even after heavy work-outs
(the fronter shoulder, just as my overall regeneration after the leg+back-thickness day),
but i wonder if my "shoulder on one day and chest the other day" is sustainable in the long run,
if i avoid heavy work for those parts in the cruising phases.
doing wide upright rowing as the RPS on one shoulder day and no incline barbell
or starndard incline-dumbell presses on my chest-days reduces the stress for my fronter shoulder
to some extent and it works great up to this point, but if any body has serious concerns about this,
id love to hear them.
to the recovery-part, i might add that i dont use more than my bodyweight in any exercise except deadlifts,
and i dont overhead-press or do chest work with more than 2/3 of my bodyweight yet.
the dealift only forces my lat in a static way and does not hinder my process when training my lat,
im pretty positive that i can hold onto that part.
are there any lat-excerises that i should avoid,
if i do deadlifts 2 days before and/or after the lat-day?
and do i need a full ROM exercise for my hamstrings,
despite the fact that they grow very well just by doing deadlifts?
i really want to keep this split, mainly the deadlift and front-squat on one day,
but i am flexible with the kind of exercises and their order to some extent.
im curious what you think about this schedule.
but i had to modifiy it slightly to be able to get the full benefits for my needs.
i have trained my legs (also to some extent my lower-back and traps) a little bit too less for years,
but worked solid on the rest. now these muscle-groups have to catch up and are not made for RPS anyway.
with the following plan i already gained 8 pounds of pretty solid mass in 6 weeks
after years of plateau'ing with a 4-5 day split volume plan.
still my legs need to catch up a lot, and because i am 2 meters tall,
i could also need a better back in general and work on those parts the most with my split.
________________________________________
DAY A :
shoulders, traps and legs.
i do shoulders first with RPS (A1=upright wide barbell-row /A2=dumbell-press and A3=multi-press)
and go over to (2 warm-up) 3 straight sets of deadlift/rack-deads,
before i do a widow-set at the reverse butterfly machine.
when im done with that, i do (1) 3 sets of front-squats and finish with calves in DC-style.
i might add that i cant do heavy regular-squats, because my gym doesnt have a rack....
(no better gym around here, sadly)
________________________________________
DAY B:
lat, chest, triceps and biceps (in that order).
all with a DC RPS and a widowmaker and extreme-strecth for the more important parts,
mainly the lat and sometimes for the chest or triceps.
for my chest i do RPS with incline dumbell-press (B1), smith incline(B2)
and "incline dumbell flys"(B3) which are nearly neutral grip press.
i did too much bench in my earlier days and really have enough of a lower chest atm.
________________________________________
i never had a serious injury and recover pretty well even after heavy work-outs
(the fronter shoulder, just as my overall regeneration after the leg+back-thickness day),
but i wonder if my "shoulder on one day and chest the other day" is sustainable in the long run,
if i avoid heavy work for those parts in the cruising phases.
doing wide upright rowing as the RPS on one shoulder day and no incline barbell
or starndard incline-dumbell presses on my chest-days reduces the stress for my fronter shoulder
to some extent and it works great up to this point, but if any body has serious concerns about this,
id love to hear them.
to the recovery-part, i might add that i dont use more than my bodyweight in any exercise except deadlifts,
and i dont overhead-press or do chest work with more than 2/3 of my bodyweight yet.
the dealift only forces my lat in a static way and does not hinder my process when training my lat,
im pretty positive that i can hold onto that part.
are there any lat-excerises that i should avoid,
if i do deadlifts 2 days before and/or after the lat-day?
and do i need a full ROM exercise for my hamstrings,
despite the fact that they grow very well just by doing deadlifts?
i really want to keep this split, mainly the deadlift and front-squat on one day,
but i am flexible with the kind of exercises and their order to some extent.
im curious what you think about this schedule.
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