Quote:
Originally Posted by 0311
All that being said, there's a hundred ways to create a routine that has increased frequency, moderate volume (if needed), and focuses on progression by increasing strength.
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I am, and will always be a fan of the Westside setup. It doesn't have to be an upper/lower either. I'm more partial to chest/shoulders/triceps, back/biceps/legs, which I had my BEST success with. The Westside setup does a super job IME of keeping the CNS fresh while having one day for heavy training, the other day for hypertrophy work. I am also starting to dislike the 2-on, 1-off, especially if you're throwing around a lot of weight..
Example:
Monday: Heavy back/biceps/legs (aka ME squat/deadlift)
Tuesday: REST
Wednesday: Heavy chest/shoulders/triceps (aka ME Bench)
Thursday: REST
Friday: Rep work back/biceps/legs (aka DE squat/deadlift)
Saturday: REST
Sunday: Rep work chest/shoulders/triceps