DJBen
Master Don Juan
Normally, you see people with a four day split or something. Well, if you feel like you're eating right and you're lifting right, but STILL cant gain - try the following. You can do it all at once, or you can do one half early on in the day, and the other half later:
Day 1: [8X3]
Squat
Good Mornings
Deadlift
Bench
Shoulder Press
Bi curl
Day 2:
OFF
Day 3:
Now's the time to train calfs and forearms. Go heavy and really hit them hard.
Also, do a high-rep full-body workout, where you wont go to failure or wont push yourself too hard. It'll stimulate different parts of the muscle than the heavy workout. I'm sure you can knock one up yourselves based on preferance. I find 2X20 is ideal. This is based on the idea of active recovery.
Day 4:
OFF
Day 5: [5X5]
Squat/Leg Press
Deadlift/T-bar [not both, you'll be dead by the end]
Bench
Dips
Pull ups
Day 6:
OFF
Day 7:
OFF
Some of you might scream "You're overtraining! You cant do that, it's insane!". Well, I did the same until I tried it. In 3-4 weeks, my strength gains have come up out of the blue, and I'm starting to pack on some good muscle again. To make it easier, split it up into 2 workouts for the one day - Upper and lower. Always do squats and deads together. Throw some shrugs in whenever you feel up for them. Only do shrugs the once.
If you're serious about making gains, then trying this for 4-5 weeks would be a good idea. It's working for me, and it could work for you too. Just dont get stuck thinking you have to do the MAX-OT/HIT method just because the latest bodybuilding superstar does!
Day 1: [8X3]
Squat
Good Mornings
Deadlift
Bench
Shoulder Press
Bi curl
Day 2:
OFF
Day 3:
Now's the time to train calfs and forearms. Go heavy and really hit them hard.
Also, do a high-rep full-body workout, where you wont go to failure or wont push yourself too hard. It'll stimulate different parts of the muscle than the heavy workout. I'm sure you can knock one up yourselves based on preferance. I find 2X20 is ideal. This is based on the idea of active recovery.
Day 4:
OFF
Day 5: [5X5]
Squat/Leg Press
Deadlift/T-bar [not both, you'll be dead by the end]
Bench
Dips
Pull ups
Day 6:
OFF
Day 7:
OFF
Some of you might scream "You're overtraining! You cant do that, it's insane!". Well, I did the same until I tried it. In 3-4 weeks, my strength gains have come up out of the blue, and I'm starting to pack on some good muscle again. To make it easier, split it up into 2 workouts for the one day - Upper and lower. Always do squats and deads together. Throw some shrugs in whenever you feel up for them. Only do shrugs the once.
If you're serious about making gains, then trying this for 4-5 weeks would be a good idea. It's working for me, and it could work for you too. Just dont get stuck thinking you have to do the MAX-OT/HIT method just because the latest bodybuilding superstar does!
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