Week one, new split

[The Grim Repper]

Four on, one off, one on what I call 'tidy up' training. Extra work for lagging, rehab, etc. whatever YOU need right now. followed by one off then repeat.
So far so good. I'm going to talk about this as well as diet and supplementation strategies and let's see what happens.

Grim

 

[The Grim Repper]

This is going to be fun and I hope this fosters some creative dialogue here!
Grim

 

[chicken_hawk]

Similar to a few PLing splits where you train MWF and then do a "Fun" day over the weekend for accessory work.

Hawk

 

[Magnus82]

So are you doing a 3 way split with one free-for-all day?

 

[The Grim Repper]

Hey magnus, dropped the ball on this bro, sorry. Did four day split, one off and one free for all then one off. I'm going to be two on, one off doing a body part every six days. The other split was not working. I need to rest after legs and back. Practice what you preach peeps!

 

[The Grim Repper]

The wife is doing monday thru Thursday then three off. Cardio every day. Her goals are different so. I'll train her on my off days but my split is what I run on.

 

[txpipeliner88]

With this new split are you trying to place more focus in a certain area such as strength, size, or both?

 

[The Grim Repper]

With this new split are you trying to place more focus in a certain area such as strength, size, or both?

A little of both. I alternate between a HIT and volume. For me certain things respond better to one vs. the other. The 4 on is:
Chest/Bis/Abs
Quads/Hams/Calves
Delts/Tris
Back
Rest
Free Day - focus on lags
Rest

This was too much for my recovery. So, I'm splitting them up with extra rest days. Every third week, I'll do all volume work. LOTS of sets and reps. My back and legs thrive on those, chest, delts arms use much less with work, 12 sets tops.

Chest/Bis/Abs
Quads/Hams/Calves
Off
Delts/Tris
Back
Off
Repeat

This will work much better for me. Has before, will again.

 

[The Grim Repper]

I'm going to go into detail about diet and possibly supplement regimen, in the way I feel it helps to get the most of this split depending upon workload. I hesitate to advise on supplements as it's such an individual thing.

 

[txpipeliner88]

Sounds like you are ready to start growing again. I'm interested to see your nutrient regimen. Curious to see the way you lay it out.

 

[txpipeliner88]

Hey grim how's the split been treating you?

 

[Magnus82]

Grim, you said earlier your old split wasn't working for you. What was that like?