Workout I have made...

[Martin Brown]

Two days per week (per part/area) has been shown to produce more hypertrophy if volume is kept equal than once per week.

Looks ok. I would be tempted to change the higher rep/volume day exercises for something different - maybe DB exercises at 12-25 reps.

The other consideration is that failure is not a good choice, especially on the lighter/volume day. Don't push it to failure otherwise your recovery will screw up

M

[inkC]

btw if it was me i would do

monday- back
deadlifts 4x8
wide grip chins 3x12
reverse grip rows 3x8
bb shrugs 4x10
some abs if you wish

tuesday- chest + bi's
incline press- 3x12
flat press- 3x10
heavy weighted dips- 3x8
bb curls- 4x10
revrse grip chins make the focus on bi's- 3x8

thursday- legs
back squats- 2x20
back squats- 4x10
front squats- 3x10
walking lunges- 3x30
calf raises- 3x25

sat- shoulders + tri's
over head press- 4x8
up right rows- 3x12
close grip bench pres- 3x10
skull crushers- 3x8
abs if you wish.

hope that helps

[stallion87]

Thanks for that martin. Unfortunately I only have access to a barbell so therefore I am only doing barbell and bodyweight movements.

I hope that by possibly changing to 2on 2off recovery would be good and I would be able to push to failure for all workouts with no problems. However if I do have to change my higher volume workout to a non failure day, how do I go about doing this... what I mean is how do I add weight if I am not pushing to failure. Reach a weight where I'm not at my 2 reps before max and then deload, then see if I can pass the weight next time I come to it.

[stallion87]

Thanks for your input InkC, however I like to train each muscle more than once per week, I used to train full body workouts 3 times a week!

[Martin Brown]

Quote

Thanks for that martin. Unfortunately I only have access to a barbell so therefore I am only doing barbell and bodyweight movements.

I hope that by possibly changing to 2on 2off recovery would be good and I would be able to push to failure for all workouts with no problems. However if I do have to change my higher volume workout to a non failure day, how do I go about doing this... what I mean is how do I add weight if I am not pushing to failure. Reach a weight where I'm not at my 2 reps before max and then deload, then see if I can pass the weight next time I come to it.

Well juts try to make sure the higher rep day is within your limits. Maybe start light and add 2.5kg each week for sets of 15. Trust me it doesn't need to be pushed to the limit to still get good gains from it.

Ideally you will hit the 14th-20th rep and struggle to get it, then leave it there. If you don't think you'd get another don't go for it on this day. Whatever you do don't do super sets or drop sets or forced negatives etc etc.

M

[stallion87]

I see what you are saying now mate. Take for example if I was to do 3 sets of 12 reps. My first 2 sets I could stop at 10 reps, just short of failure, then for my last set I could push for 12. This way I would still be able to add weight and know my limits, without continually straining myself.

[inkC]

fair enough mate

although if you are training for bb'ing then IMO you are not going about it in the correct fashion