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Training frequency: One man's experiment

post #1 of 4
Thread Starter 
so i quit my job 3/1 and start the new one monday. That has given me 27 days to test the more is better concept and I am fairly convinced.

Before, 4 day split, chest/abs, back/delts, arm and legs.
bf% 14
weight 219
quads: 28.95
bi's: 18.5
waist: 35.75

So I have trained on a 12 day cycle, meaning 12 on, 1 off, 12 on....

I have eaten 400g protein, 150g carbs and 100g fat every day

also, 12 minutes of hiit and core 4x per week
all days i have begun with 3 minutes of rope tabatas

here is my exact workout:

day 1: delts
trap-bar presses, 4 x 12,10,8,8, 135lbs, 185lbs, 265 lbs, 265 lbs
lat raises: 4 x 12, 20lb dbell
front raises: 4 x 12, 30lb dumbell
rev-pek dek: 4 x 12, 175lbs
dumbell presses: 4 x 8, 90lb dumbells

day 2: back
bent rows, 4 x 12,10,8,8, 185, 225, 315, 315
seated rows, 4 x 10, 175lbs
hypers, 4 x max reps
cable pulldowns, 4 x 10, 190lbs
hammer strength rows, 3 x 8 x 315

day 3: chest
incline barbell: 3 x 10, 315
decline barbell: 3 x 10, 265
flat barbell: 3 x 10, 365
cable flyes: 3 x 12, 75lbs
dbell flyes: 3 x 10, 65lbs

day 4: legs
squats: 5 x 8, 465
leg pressL 4 x 10, 750
leg extensions: 4 x 10, 185
leg curls: 4 x 10, 185
calf raises, seated, 4 x 15, 225

day 5: arms
barbell curls, 4 x 12, 10, 8, 6, 115, 135, 165, 185
dips with 90 lb dbell: 4 x 10
pressdown: 4 X 10, 185
preacher curl: 4 x 10, 135
hammer curls, 4 x 10, 65lb dbell
close-grip bench, 4 x 10, 225

....repeat

After:
weight: 217
bf: 10.25%
bi's: 19.75
waist: 33.25
quads: 31.5

This seems to go against all un-geared training protocols but I think i am a believer.
post #2 of 4
I'd have liked to see your results if you did full body or sth
post #3 of 4
I think it would help to know if you're still on? Also let's see pics!
post #4 of 4
Thread Starter 
will take some pics. i've been off for quite a while, like 2.5 months
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