In Need Of A New Split

[mightymouse55]

i am looking for a new split and i train heavy and go low volume high intensity i do a bodypowerlifter split now and i am looking for suggestions that will help me get out of the lil slump im in thanks

 

[Gazhole]

Monday - Strength Upper
Tuesday - Strength Lower
Wednesday - Off
Thursday - Hypertrophy Fullbody
Friday - Off
Saturday - Explosive Power Fullbody
Sunday - Off

Strength sessions should be low volume, high intensity. 3x3 or something, 1-3 exercises. Including warmups should be about 10-12 sets maximum.

Hypertrophy should be about 6-8 exercises, higher rep range, around about 20-25 sets. Use fun stuff like TUT, tempo, negatives, post/pre exhaust etc etc.

Power should be about 1-3 exercises again, low reps, 6-10 sets of 1-5 reps and really focus on maximum explosiveness.

 

[mightymouse55]

yo thanks gazhole

 

[Gazhole]

No worries man. Including strength, power, and hypertrophy work all in one program keeps it fun and is great for overall gains!

 

[Phineas]

Monday - Strength Upper
Tuesday - Strength Lower
Wednesday - Off
Thursday - Hypertrophy Fullbody
Friday - Off
Saturday - Explosive Power Fullbody
Sunday - Off

Strength sessions should be low volume, high intensity. 3x3 or something, 1-3 exercises. Including warmups should be about 10-12 sets maximum.

Hypertrophy should be about 6-8 exercises, higher rep range, around about 20-25 sets. Use fun stuff like TUT, tempo, negatives, post/pre exhaust etc etc.

Power should be about 1-3 exercises again, low reps, 6-10 sets of 1-5 reps and really focus on maximum explosiveness.

Gaz, can you give an example of what lifts you might put on explosive day? Obviously, cleans are a staple, but I assume it wouldn't just be 3 types of clean.

Examples? Thanks! This program looks interesting. I have so many things I want to try in my next bulk in August (have all of May left before cut but I'm not bringing in anything new at this point..just stick to 3 day full body w/ 1 day accessory...I really like the destroy + flood idea).

 

[Gazhole]

Gaz, can you give an example of what lifts you might put on explosive day? Obviously, cleans are a staple, but I assume it wouldn't just be 3 types of clean.

Examples? Thanks! This program looks interesting. I have so many things I want to try in my next bulk in August (have all of May left before cut but I'm not bringing in anything new at this point..just stick to 3 day full body w/ 1 day accessory...I really like the destroy + flood idea).

Explosive stuff could be:

Cleans/Hang Cleans

One Arm Dumbell Snatch

Snatch/Hang Snatch

Push Press/One Arm Push Press (DB)

Jerks From Rack

Speed Bench/Speed Squats

Box jumps

Any type of medicine ball throw/slam

If you have a sandbag or a power bag you can do speed deads and follow through to throw it over your head as high as you can.

Could also do a million things with kettlebells.

Explosive stuff is a lot of fun, and is a good opportunity to mix things up in your training since they're usually all fullbody movements anyway.

Got the idea for this split when i read P-Funks (now old) blog PATRICK WARD'S BLOG: Hypertrophy training........ that article was in 2007 but i only read it last year and loved that split idea.

 

[rockhardly]

With regards to a full body workout, how might that look in terms of excercises, sets, etc?

 

[gtbmed]

Or you could just do 10 sets of heavy clean and jerks. That will kill your entire body and your CNS will be begging you to let up.