We continuously make small updates to our training split every few weeks. The body can sometimes quickly adapt to stimuli applied to it. Our training always revolves around basic principles, what we change our the peripherals. Think of it like a car. We might add a new muffler or change a part in the engine but is still the same car at its heart. There is also times we find that something we are doing is just not working.
This latest update to our training split is mostly due to the latter. We have found that by training our quads and hamstrings together we have been short changing our hamstrings. So we decided to split our leg training into two sessions a week. The first leg day will be more quad dominant and the second training session will be more hamstring dominant.
This is the split we have been using.
Sunday- Chest
Monday- Legs
Tuesday- Shoulders
Wednesday- Back
Thursday- Arms
Friday- Shoulders
Saturday- Off
Here is the new split.
Sunday- Chest
Monday- Quad Dominant Leg Day
Tuesday- Shoulders/Arms
Wednesday- Back
Thursday- Hamstring Dominant Leg Day
Friday- Arms
Saturday- Off
Here is an example of a quad dominant leg day.
Leg Extensions
Leg Presses
Hack Squats Supersetted with Front Squats
Lunges
*Sets and Reps vary but generally 4-5 sets of 6-12 reps
Here is an example of a hamstring day.
Squats
Stiff Leg Deadlifts
Leg Presses with High Foot Placement
Leg Curls
Pull Thrus
As you can see both the quads and hamstrings will be hit on each day, just one will get harder than the other.
The shoulder/Arms day will be mostly shoulders with just one lift done for triceps and one for biceps to get them some extra work.
As far as diet. I am upping my daily carbs to match my protein intake. Right around a marconutrient split of 40/40/20. So roughly 200-250 grams of carbs and protein a day with around 45 grams of fat a day. I will be hitting cardio first thing in the morning (fasted) 3-4 times a week for 30-40 minutes.
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