Thread: Found it.
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Old 01-19-2006, 09:56 PM
Darkhorse Darkhorse is offline
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You're much better off doing an upper/lower split in my opinion. This program was back in my volume days..Lots of it. From then till now, I believe in two things differently....

1. Your program should be built around A2G squatting.
2. Less is more.

For me, I've seen that some muscles [for me] need different rep ranges than others to grow. For example, my biceps and back need 8-12 heavy reps compared to my chest and triceps, that respond best with 5-8 heavier. That's why I personally would recommend an upper/lower split similiar to DFHT's. Go to my journal called UD2.0. On the last page is a pretty decent one.

Of course, it still differs with how close you are working to your 1 RM (intensity), as well as the number of sets. For instance, I'm currently doing Bill Starr's 5x5 and seeing very good results. Every exercise works within the 5 rep range, but, you're doing 5 sets per exercise and it's full body. Nothing works forever, hence periodization. After the program, I'm headed to higher reps for a while to continue growth.

I'd advise you to check out the HST thread and go from there. Either way, this above program is defficient in a lot of areas such as not having squatting as a priority, no deadlifts, and too much direct work. I personally don't believe shoulders, biceps, and triceps deserve their own day for that matter. This program worked for me at that time in my training because it addressed my own specific needs. I don't think it'd work for 70% of everyone else. :(

I think I saw Chinpiecedave in your other thread mention max-ot since you said that you like the 5 day split. That's another good option to think about. I think Max-Ot would be great for cutting, but not as much for continued gains in mass. However, lots of people have a good run of success with it. Just keep in mind that once your gains stall with it, move on and don't look back to something with a higher rep range and frequency. Frequency is the best asset for gains.:cool:
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