Originally Posted by Bodybygamma
Agreed with ^^^^^.
There are many ways to do this if you take the time to do the reading and research. If your healing always stay under 70%, the Repetition Method should be used, which essentially is 30% or less for reps within a 1-3 minute time frame, just enough to "pump" & sent blood to the muscles. What I suggest you do is have 4 lifting days, and maybe some G.P.P. days where you do light cardio just to keep blood moving. So example would be:
1Compound lift, 1 compound assist. lift, 2-3 assist lifts
Sunday-Rest
Monday- Chest,Triceps (Bench Press, Dips,PullUps, Incline Flies, Db Pull overs)
Tuesday- *Legs (Squats, Leg Press/Calve raises, Lunges, Extensions/Curls)
*(Quads,Calves,Hamstrings)
Wednesday- Rest/G.P.P (light cardio to keep the blood flowing to your legs)
Thursday- Shoulders,Triceps (Barbell Push Press, DB Arnold Press,*Delt raises
*(front, middle, rear delts) Db overhead extensions, Triceps Kick bakcs
Friday/Sat- Rest/Cardio
Fri/Saturday- Back,Biceps, Forearms(Deadlift, Row, Barbell Curls, Db Hammer)
Sunday- Rest
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