Thread: progress has come to a halt, time for change

Nevermind, unless you added those SLDLs in later. I didn't notice. Between deadlifts on back day and SLDLs, you are working your hip extension movements plenty. However, I would definitely be performing SLDLs immediately after squats, or possibly after hack squats.

Originally Posted by swordfish

ive been doing 4 on 1 off, 4 on 1 off........ for quite some time now. its time to incorporate a little more rest and a little more intense training.

day 1- shoulders
-seated barbell press
-side raises
-upright rows
-rear raises
-shrugs


day 2-back/tris
-deads
-barbell rows
-pullups
-cg bench
-dips
-skull crushers


day 3- off
day 4- thighs
-squats
-hack squat
-lunges
-lying leg curl


day 5- chest/bis
-incline barbell
-flat barbell
-dips (lean forward dips)
-barbell curls
-hammer curl
-preacher db curl

day 6-off

day 7- shoulders
-seated db press
-upright rows
-rear delt machine
-seated raises
-shrugs

day 8- back/tris
-deads
-db rows
-pullups
-cg bench
-barbell overhead ext.

day 9- off
day 10- thighs
-squat
-hack squat
-lunges
-lying leg curl
-sldl

day 11- chest/bis
-flat db
-inc. db
-flat flyes
-db curl
-hammer curl
-bb curl

on shoulder and thigh day i do abs before my workout
-2x20 crunches
-2x20 side crunches

3 sets per exercise- 5-15 reps, just as intense as possible for each set.
this split allows me to hit each muscle group once every 6 days.
calves are done in the evening on shoulder and chest day.
any comments?

Looks like to me that your doing 2 on 1 off, not 4 on and 1 off. I also think 9 sets for Bi's is a little overload

cowpimp- it is a lot of hip movements. thanks for the suggestion of adding sldl after squats, it definitely a demanding movement. i know direct training and moderate/high volume isn't your type of wine, what do you think about the program as a whole? i think ive got enough recovery time in there.

tom- i am doing a 2 on 1 off split now....... i was saying that was my old split, 4 on 1 off, 4 on 1 off. im doing 2 on 1 off now just to get a little more recovery in. by bis dont like to grow on lower volume, i seem to get better results off of training bis with more volume.

Originally Posted by swordfish

ive been doing 4 on 1 off, 4 on 1 off........ for quite some time now. its time to incorporate a little more rest and a little more intense training.

day 1- shoulders
-seated barbell press
-side raises
-upright rows
-rear raises
-shrugs


day 2-back/tris
-deads
-barbell rows...4 sets
-pullups
-hammer curl...2 sets
-bb curl...2 sets

day 3- off

day 4- thighs
-squats...4 sets
-hack squat
-lying hamstring curl...4 sets


day 5- chest/bis
-incline barbell
-flat barbell
-dips (lean forward dips)
-db over head ext


day 6-off

day 7- shoulders
-seated db press
-upright rows
-rear delt machine
-seated raises
-shrugs

lol, you like how ive got it setup? i havent talked to anyone else that does a 2 on 1 off, 2 on 1 off split, very different. most dont, but im gonna give it a try.

any other comments?

Originally Posted by swordfish

cowpimp- it is a lot of hip movements. thanks for the suggestion of adding sldl after squats, it definitely a demanding movement. i know direct training and moderate/high volume isn't your type of wine, what do you think about the program as a whole? i think ive got enough recovery time in there.

I think the program looks fine. I prefer higher intensity and lower volume, but I do moderate volume routines sometimes too. Westside is an example. I have also done P-RR-S. There is more than one way to pack on mass and gain strength. In fact, when I recommend routines to people, they are usually of moderate volume; I feel most people prefer this approach.

You will know if you have enough recovery time if you feel energized and are making gains. If you start to feel the effect of overtraining come on, then just toss in an extra day of rest in between workouts and you'll probably be fine. I doubt you will overtrain though.