I have been doing this rotation for about a year now:
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps
Day 4
4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
And Ive been wondering about if I want a change now.
Before a I started the 2 split, i worked out more like this:
http://www.bodybuilding.com/fun/ronnie-colemans-fitness-program.htmlbut with reps in range of 8-12, not 15-20 like he does.
But Ronnie (and allot of other trainers on that page) is saying 15-20 is the way to go for maximum muscle building, and thats what i wanna aim for, maxing out on building. So what should I go with ?
Any input is helpfull
So if I'm reading this right your "2 split" was basically:
Leg/back
Chest / shoulder /abs
rest
different leg / back
rest
different chest / shoulder / abs
rest
Do you think your recovery could handle a M W F full body? Like one of these from 21 workouts:
Weightlifting option 1 - AXAXAXX
- only one workout, done thrice a week on non-consecutive days
- doesn't utilize supersets as it's meant for beginners
- tempo isn't listed as beginners should focus on getting the form down (explosive positive and controlled negative)
- all rep ranges are lower to allow for form learning
Workout A
A Squats or Deadlifts - w 5x5 / 180 -squat twice a week, and deadlift once
B Bench press - 3x5-8 / 90
C Bent-over BB rows - 3x5-8 / 90
D Chinups - 3x5-8 / 60
E Dips - 3x5-8 / 60
F Military press - 2x5-8 / 60
E Hanging leg raises - 2x8-15 / 60
--
Weightlifting option 2 - AXBXAXXBXAXBXX
- two distinct workouts (A and B) alternated on 3 weekly training sessions
- if you can't deadlift as often and/or feel overtrained, consider Option 3
Workout A
A Squats - w 5x5 / 180
B1 Bench press - w 3x5-8 / 60
B2 Bent-over rows - w 3x5-8 / 60
C Military press - 3x5-8 / 75
D1 DB curls - 3x8-12 2021 45
D2 Hanging leg raises - 3x8-12 2020 45
--
Workout B
A Deadlift - w 5x5 / 180
B1 Chinups - w 3x8-12 2011 60
B2 Chest dips - w 3x8-12 31X0 60
C DB rows - 3x8-12 2020 75
D1 Skullcrushers - 3x8-12 / 45
D2 Calf raises - w 3x8-12 5X21 45
--
Weightlifting option 3 - AXBXAXX
- two distinct workouts (A and B), with workout A done on first and third session, and workout B on the second one
- workout A focuses on squat and major torso muscles, while B focuses on the deadlift and minor muscle groups (arms and delts)
- unlike previous two workouts, utilizes supersets to a greater degree
Workout A
A Squat - w 5x5 / 180
B1 Bench press - w 3x5-8 / 60
B2 Bent-over BB rows - w 3x5-8 / 60
C1 Low incline DB press - 2x8-12 2010 60
C2 Arc DB rows - 2x8-12 2021 60
D1 Standing calf raises - w 3x6-10 52X1 45
D2 Hanging leg raises - 2x8-15 3020 60
--
Workout B
A Deadlift - w 3-5x3-5 / 180
B Walking lunges - 3x10-15 / 60
C1 Chinups - w 3x8-12 2011 60
C2 Dips - w 3x8-12 31X0 60
D1 Upright rows - 3x8-12 2021 60
D2 Military press - w 3x5-8 / 60
E Woodchops - 2x10-20 / 60 -optional
Read more:
http://www.askscooby.com/excellent-postings/21-workout-routines-37958/#ixzz1ZvnBNnXCAs for the 15-20 rep thing, well, Ronnie is a genetic freak, likely on lots of steroids, and obviously an advanced lifter. All of those things mean what works for him will probably not work for normal people. He was a powerlifter, focusing on a low rep range for awhile, then tried that high range. Like many people, he likely saw a big response because he did something different and assumed it was the new routine rather than simply changing something.
