another push/pull/legs thread

[maxpro2]

I am looking to move to a push/pull/legs split and am looking to train my upper body twice a week, but my legs only once, since my upper body is lacking but my legs continue to grow and make great strength gains. Here is what I was thinking.

8 Day period
Push
Pull
Legs
off
Push
Pull
off
off

Push
-Flat BB Bench x 4
-Overhead DB Press x 3
-Decline BB Bench x 3
-Flat Flys x 2
-Lateral Raises x 3
-Dips x 3

Pull
-Pullups x 4
-DB Rows x 3
-Seated Rows x 3
-Rear Delt Flys x 3
-Shrugs x 3
-Bicep curls x 3

Legs
-Squats x 4
-Leg Press x 3
-SLDLs x 4
-Leg Curls x 3
-Calf raises x 3

The first push/pull days I will work in the 4-6 rep range, the second push/pull days will be in the 6-8 range. What do you think of this, too much volume?

[maxpro2]

only 1 view since 4:48? sorry, gotta bump it.

[LexusGS]

Looks like my routine.

[kenwood]

Looks like my routine.

really?

[maxpro2]

Hey thanks for the 22+ posts of irrelevant shit guys. Does anyone with any intelligence at all have any real input?

[kicka19]

omg, get a room u lil asspupets

[nsimmons]

Too many children on here bragging about whos got the bigger 3" cock. All your numbers suck, grow up and contribute something usefull. Reminds of the teenagers around here bragging over whos civic is faster until some old timer schools them with a blown cuda.

As for the split, from my experience i get more out of a dedicated tricep exercise over dips. Im using close grip and kick backs now and they are working well. I would also need more bicep work than that. Doing 8 sets total some combo of curls barbell, dumbell what have you, plus whatever they get from my back. My arms need a good kick or they dont respond. Particullary the bi's. I try to keep them out of rows or pullups.

[CowPimp]

Have you considered full upper body training sessions so that you can train it once every 3-4 days as opposed to 5?

It could probably work, although I would vary my repetition ranges more than that.

[maxpro2]

Have you considered full upper body training sessions so that you can train it once every 3-4 days as opposed to 5?

Just wondering the reasoning behind recommending this. Is it definitely better to train more often like that? I have been training most body parts once a week with the exception of doing a few extra movements twice a week. I'll definitely take your advice though, especially if you can give me an example of how to set it up.

It could probably work, although I would vary my repetition ranges more than that.

On more main and compound exercises I do tend to go with lower reps, and on other secondary movements and isolation movements I go higher, so there is some extra variation there. For example Flat Bench (4-6) I go lower than decline bench (5-8), and on decline bench I go lower than lateral raises or dips (8-10 reps). What can you recommend for extra variation.?

[CowPimp]

Just wondering the reasoning behind recommending this. Is it definitely better to train more often like that? I have been training most body parts once a week with the exception of doing a few extra movements twice a week. I'll definitely take your advice though, especially if you can give me an example of how to set it up.

Simply put, the more often you can stimulate a muscle, the more opportunity it has to grow. Beyond that, I think that because you have been doing more traditional splits for so long, the altered training variable will lead to some excellent results. I'm not sure I will ever go back to a low frequency split routine; I find it to be less effective, and that shit is just boring on top of that.

Look in the sticky at the top of the page at the thread about designing a routine. There is an example of a routine toward the end of that post listed as a bodybuilder split using undulating periodization. Oh, right, another reason to train more frequently. You can concomittantly train different aspects of performance related fitness without allowing the others to detrain.

On more main and compound exercises I do tend to go with lower reps, and on other secondary movements and isolation movements I go higher, so there is some extra variation there. For example Flat Bench (4-6) I go lower than decline bench (5-8), and on decline bench I go lower than lateral raises or dips (8-10 reps). What can you recommend for extra variation.?

Have multiple volume/intensity/density schemes that you rotate among throughout the weeks. The example that I mentioned previously (The higher frequency bodybuilder split using undulating periodization) contains ideas for this.