Tweeti'm running a 3day split now,3 on 1 off, or sun-fri. but it's starting to take a toll on my old ass. plus i feel like my bi's are lagging, so i want to stop pre exhausting and run a bi/tri day so i can blast the damn things. so starting tommarrow it's a 4day split. 4on 1off or sun - fri. we'll see if it takes some of the stress off.

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Originally Posted by chaos

i'm running a 3day split now,3 on 1 off, or sun-fri. but it's starting to take a toll on my old ass. plus i feel like my bi's are lagging, so i want to stop pre exhausting and run a bi/tri day so i can blast the damn things. so starting tommarrow it's a 4day split. 4on 1off or sun - fri. we'll see if it takes some of the stress off.

its taking a toll on you and you feel a body part is lagging so u're adding another da>??

Tweetchaos- you should give the 3 day a shot m-w-f then sat/sun off. It sounds like ytou are not getting enough recoop time ( I'm assuming you were doing 3 in a row then 1 day off then back to day 1)

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Originally Posted by Skarhead

T-Man I guess no one ever introduced you to 20 rep squats? (widow makers)

To be honest with you. I barely do any bicep work bc most my back movements will work them out already

tricep work i can do a little more than my bicep work but I'll still only do 1 set maybe I'll do it R/Ped.

as you can see Im a low volume, HIGH intensity trainee.

However, I just started a modified west side bar bell routine, which is supposed to be the best for strength and mass. I'll let everyone know hows it goes.

I'm with you now bro! I do the same low volume stuff too so I know where you are coming from. Gut wrenching high intensity requires much less volume. But you know as well as I know that most, not all, people have no idea what true HT training is. I imagine that a higher percentage of us on here probably know but the majority of people in the gym are clueless to it. With that said, I find it difficult for the average weight lifter to effectively train their entire lower body in a one hour session. That's what I really meant to say.

And you are right, I've never actually done 20's on squats. I know about them but never tried them. The highest I go is 15's. One day I'll have to throw them in for a month or two to see what they do. With legs being my strongest feature I usually don't go trying new things on them, they already overpower my upper body.

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Originally Posted by chaos

i'm running a 3day split now,3 on 1 off, or sun-fri. but it's starting to take a toll on my old ass. plus i feel like my bi's are lagging, so i want to stop pre exhausting and run a bi/tri day so i can blast the damn things. so starting tommarrow it's a 4day split. 4on 1off or sun - fri. we'll see if it takes some of the stress off.

Based on what you're saying I'd suggest a 3 on 2 off to get more rest. Little muscles like biceps overtrain easily, especially if you have a heavy back workout.

My professional opinion would be to avoid direct bicep work for two weeks and then put them back in. If you are over trianing them they will need two full weeks off. The back work you do will hit them indirectly, but that's ok.

Try it, I bet they pop out over those two weeks.

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Originally Posted by T-Man007

I'm with you now bro! I do the same low volume stuff too so I know where you are coming from. Gut wrenching high intensity requires much less volume. But you know as well as I know that most, not all, people have no idea what true HT training is. I imagine that a higher percentage of us on here probably know but the majority of people in the gym are clueless to it. With that said, I find it difficult for the average weight lifter to effectively train their entire lower body in a one hour session. That's what I really meant to say.

And you are right, I've never actually done 20's on squats. I know about them but never tried them. The highest I go is 15's. One day I'll have to throw them in for a month or two to see what they do. With legs being my strongest feature I usually don't go trying new things on them, they already overpower my upper body.

my legs is my best muscle to, if u havent tried 20 rep squats you're missing out. they wille asily add MUCH more weight on your squat.

Right now im doing a 2 day split doing a modified west side BB-routine IA made upf or me and i gurantee it will do better than 90% of all these 4 day high volume cookie cutter routines that everyone has done.

I will NEVER do high volume again -- ever, it doesnt make sense to me anymore.

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Originally Posted by Skarhead

its taking a toll on you and you feel a body part is lagging so u're adding another da>??

it's not an extra day in the week, i'm going to try to work the same number of days. it is splitting the body into an extra day so i do slightly less work each day, and there is more rest in between bodyparts.