trying to figure out a suitable routine

gruntjc · 05-13-2006, 08:37 AM

hi all... i'm new to this forum but not to training... i've been body building for about 12 years now.. am clean but will embark upon my first cycle shortly (test enanthate).

now... I came across DC training about 12 months ago and really havent looked back since.. i'm definitely a big fan, as i've always believed that you can train hard or long.. but not both. I believe this is especially true if you are natural.

i find my recovery to be average and have never really trained more than 3 times a week. i tried the chest/back/sh, legs/arms split on a 3 day a week schedule for some time but lately have found that I have more energy for the muscle I am training if I split my body up into 4 days of training and train no more than one major muscle group and a smaller one per workout..

an example of this might be...
MON - Chest/Arms
TUES - Hammies/Calves
WED - off
Thurs - BACK
FRI -off
SAT - quads
SUN - off

I still do one rest pause set to failure however more recently I have been adding an extra exercise for each major muscle group.. still rest pause of course.

So... leg day might be squats (one RP set), followed by leg extentions (one RP set).

Question is... is this type of routine any better or worse than doing the traditional 3 day DC split where the whole body gets worked twice every 8 days?? Does it really make a difference how you split the body up as long as your weights are still going up and you're making progress? (thats a bit of a rhetorical question.. isnt it??).

As soon as I;m on the gear.. I'm not going to be as concerned about overtraining.. I know its still possible but training 4 days a week when
'on' is definitely not going to worry me as much.

Advice would be greatly appreciated.

Cheers
JOSH

**powerman2000** · 05-13-2006, 11:51 AM

Sorry mate, but imo training each muscle group only 1x per week is not enough, even for a natty lifter.

rainjack · 05-13-2006, 01:35 PM

IMO everything works...for a while. And nothing works...forever.

With respect to overtraining. If you are mentally aware that it is a possibility, you are more than likely not going to overtrain.

Just my 2 cents.

05-13-2006, 08:37 AM	#1
gruntjc Amateur Join Date: May 2006 Posts: 33 Recipes: 0 Rep Power: 0	trying to figure out a suitable routine hi all... i'm new to this forum but not to training... i've been body building for about 12 years now.. am clean but will embark upon my first cycle shortly (test enanthate). now... I came across DC training about 12 months ago and really havent looked back since.. i'm definitely a big fan, as i've always believed that you can train hard or long.. but not both. I believe this is especially true if you are natural. i find my recovery to be average and have never really trained more than 3 times a week. i tried the chest/back/sh, legs/arms split on a 3 day a week schedule for some time but lately have found that I have more energy for the muscle I am training if I split my body up into 4 days of training and train no more than one major muscle group and a smaller one per workout.. an example of this might be... MON - Chest/Arms TUES - Hammies/Calves WED - off Thurs - BACK FRI -off SAT - quads SUN - off I still do one rest pause set to failure however more recently I have been adding an extra exercise for each major muscle group.. still rest pause of course. So... leg day might be squats (one RP set), followed by leg extentions (one RP set). Question is... is this type of routine any better or worse than doing the traditional 3 day DC split where the whole body gets worked twice every 8 days?? Does it really make a difference how you split the body up as long as your weights are still going up and you're making progress? (thats a bit of a rhetorical question.. isnt it??). As soon as I;m on the gear.. I'm not going to be as concerned about overtraining.. I know its still possible but training 4 days a week when 'on' is definitely not going to worry me as much. Advice would be greatly appreciated. Cheers JOSH

05-13-2006, 11:51 AM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Sorry mate, but imo training each muscle group only 1x per week is not enough, even for a natty lifter. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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05-13-2006, 01:35 PM	#3
rainjack New Member Join Date: May 2006 Location: Texas Posts: 1 Recipes: 0 Rep Power: 0	IMO everything works...for a while. And nothing works...forever. With respect to overtraining. If you are mentally aware that it is a possibility, you are more than likely not going to overtrain. Just my 2 cents.