Originally Posted by Axelman 17
Thanks for all the help. Below is what I have been running, it probably most closely resembles starting strength big but boring.
Day 1 - Bench
- 3 x 5 paused bench
- 3 x 15 touch and go bench (at 60% of paused bench lbs)
- 3 x 15 close grip bench
- 3 x 15 decline bench
- 3 x 10 cable pec fly
- 3 x 12 bicep curl
Day 2 - Deadlift
- 3 x 5 deadlift
- 3 x 10 lower weight deadlift (60%)
- 3 x 15 pull-throughs
- 3 x 15 lunges
- 3 x 15 random quad machine
Day 3 - OHP
- 3 x 15 seated barbell press
- 3 x 15 lat pull down
- 3 x 12 upright barbell row
- 3 x 10 bent over row
- 3 x 10 pull-ups
- 3 x 15 tricep pulldown
Day 4 - Deadlift
Warning: Spoiler! (Click to show)
Personally, I would not devote a whole session to each lift. Benching once per week is not enough IMO. I recommend you try a program where you train each major lift and muscle group 2-3 times per week, such as Sheiko, Candito Strength program, Russian Squat Routine (can be run for bench as well), upper/lower split, or something else that has been tested. If you decide to train with higher frequency and train many bodyparts per session, it is very important that you do less for each bodypart per session than now.
Don't just create your own program with fixed set and rep ranges and add weight when you can. Linear progression like that rarely work well beyond noob stages. Instead, pick a strength program (because they usually have much more complex progression plans) preferable based on percentages, and add whatever hypertrophy work you want.
The reason IMO that you want to train with a higher frequency than once per week:
1) The protein synthesis is only elevated 24-48 hours post workout for someone who has been lifting for a while and is natural. That means, that after 1 day or 2, the muscle will not grow any longer from the last session. If you only bench and train you chest once per week, that leaves 5-6 days a week of no chest growth.
2) Training the lift more often but with lower volume per session will decrease the DOMS.
3) There is no need to devote a full session to one muscle group to make it grow. Your bench day has 15 sets for chest. 2 exercises with 3-5 working sets each would be enough to make it grow. That goes for all body parts.
Also, no squats?
Originally Posted by ridethecliche
Oh gosh that sounds miserable. Honestly, i think you could try a higher volume bb split. Your chest day makes me hurt just looking at it. I think I'd be able to do half of that at any semblance of reasonable weight.
That's probably why I'm weak...
Edit: mirin hard
But isn't his program essentially already a BB split, e.g. major splitting between muscle groups (a whole session for each), high volume per muscle group per session, loads of accessories (way more than compounds)?
If you think he trains his chest a lot (too much?), why do you recommend he increases the volume, while still using a BB split where all the chest training would be put into only 1 or 2 sessions per week? That would only make the DOMS worse and have him use even lower weights to cope with all the volume for a muscle in a session.