Dismiss Notice

STYLE. COMMUNITY. GREAT CLOTHING.

Bored of counting likes on social networks? At Styleforum, you’ll find rousing discussions that go beyond strings of emojis.

Click Here to join Styleforum's thousands of style enthusiasts today!

Training frequency: One man's experiment

Discussion in 'Health & Body' started by thekunk07, Mar 20, 2014.

  1. thekunk07

    thekunk07 Senior member

    Messages:
    18,180
    Likes Received:
    2,717
    Joined:
    Apr 27, 2007
    Location:
    nyc
    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.
     
    Last edited: Mar 20, 2014


  2. Eason

    Eason Bicurious Racist

    Messages:
    14,669
    Likes Received:
    1,901
    Joined:
    Feb 20, 2007
    Location:
    Bangkok
    I'd have liked to see your results if you did full body or sth
     


  3. MarkI

    MarkI Senior member

    Messages:
    2,696
    Likes Received:
    1,090
    Joined:
    Sep 11, 2007
    I think it would help to know if you're still on? Also let's see pics!
     


  4. thekunk07

    thekunk07 Senior member

    Messages:
    18,180
    Likes Received:
    2,717
    Joined:
    Apr 27, 2007
    Location:
    nyc
    will take some pics. i've been off for quite a while, like 2.5 months
     


Share This Page

Styleforum is proudly sponsored by