2008 - 16 STONES at 5ft9 For the first time guys I feel big :) ......I have been doing a 3 day split for like 4 months. Believe me it works. I wouldnt do any other split any time soon :) ...I'm a comfortable 14 stones now. Legs have gone Bigger. Ass has grown lol, but I dont care. Upper body has definately improved in size.
So all I can say is More doesnt mean your gonna grow more. Low volume, heavy training + PLENTY of REST + Good diet = MASS
The only thing I was missing from this fomula years ago was the REST factor and I did way too much volume.
P.S you got to do it properly :)
Anyway Good luck to you all.
EDIT: Just seen some posts asking for me to post my routine. Like BIG MAL has already posted, mine is bang on the same..... so what am trying to say is maybe my routine isn't the MAGIC, but it sure does work
...what am trying to say is its the REST factor what most people overlook. With this routine I haven't injured myself like I used to when i over trained.
Also this routine is nicely based around the main compound excersises. If you focus on compounds you really cant go wrong. It minimizes the isolated training, which I feel most people including me has fell in the trap of doing. Oh well you learn from you mistakes.
The compounds uses many different muscle groups, so you really don't need to train the arms on a seperate day. for example When am doing my Bench pressing , I know Ive also worked out my tris during this. So just to kill the tris off I normaly just do 3 sets of skull crushers or tricep extensions.
Same with the biceps. When i train my back I feel my biceps are trained hard during rows etc, and then I just kill them off with some dumbell curls. Its nice n simple. But VERY effective.
Also when you rest plenty, which gives you more time to recover, your lifts on the lifting days are soo much better. Which means better gains!
Definately a good bulker this is.
Day 1: Chest, should's, tri's Bench
dips
mil press
skullcrushers
Day 2: Rest
Day 3: Back, bi's Deadlifts
pullups
rows
curls
Day 4: Rest Day 5: Legs, abs Squat alt with Leg Press
SLDL
calf raises
ab work
Days 6+7: rest EDIT 2: Take a break from the routine your doing, for a week or so......
The first step is to identify which exercises you feel are lacking (in terms of strength)...
For example Deadlift:
now you start all the lifts a little lower than your best (ie. very easy on the 1st week)...
taking the deadlift example - your last PB might be 200kg for 5 x 5....
So you would probably knock it down to about 180 and add 5 kg on each week... you might at the end of this loading period make 205 or 210 for 5 x 5 with no more left in the tank...
at this point you would drop it to 3 x 3 (deload week) and use the same weight (205 or 210) and load it up again (intensity phase)... when the 3 x 3 phase has finished (could be 2 weeks, could be 6 weeks) you start all over again... prob at 190kg for the dead lift....
the reason you identify your week lifts at the start of the load allows you to concentrate on them only... ie. if your squat fails during the 5 x 5 loading phase but your deadlift is still sailing on and its the deadlift you want to focus on - you would drop the squat to prob 5 sets of three and cruise the weight on that - allowing the lift to assist the deadlift but not destroy your posterior chain so that your deadlift suffers too.
<message edited by sl on 02 August 2008 03:25>