If any one has any questions on this and would like to try and do some of these splits just let me know and will point you in the right direction! This used to be called my SSHIT training, but it constantly keeps evolving a bit and then you just keep rolling with it, and really love the flexibility and the variety of the training.
Day 1= Heavy Legs/Calves
Day 2= OFF
Day 3= Heavy Chest
Day 4= OFF
Day 5= Heavy Back/Shoulders
Day 6= OFF
Day 7= am time under tension Legs(Hams, Quads, calves)
pm 100 reps Shoulders/Traps or done together
Day 8= am time under tension Chest/tris
pm 100 reps Legs/Calves or done together
Day 9= OFF
Day 10= am time under tension Back/bis
pm 100 reps Chest/Tris
Day 11= am time under tension Shoulders/traps
pm 100 reps Back/Bis
Day 12= OFF
Please look at how i am doing these now and the way i set these up, legs a little more involved due to quads and hammies but generally it's like this
1st exercise-negatives 4-6 sec for 3 sets of 8 then supersetted with isolation for 15-20 reps
2nd execise-slow positives 5-7 sec 4 sets of 8-10, X-reps at the end of each set
3rd exercise-double drop 4 drops for 5 sets of 8 reps a piece
then smaller groups, tris, bis, traps:
1st exercise-negatives 4-6 sec for 2 sets of 8 then supersetted with isolation for 15-20 reps
then do same exercise for slow positives for 2 sets of 8-10 reps with X-reps and then after 2nd set do the high rep exercise for your drop set- it will keep it simple but can do amny things for these exercises especially in a gym
For legs i will do it kind of like this:
One exercise for hammies for 4-6 sec negatives for 3 sets of 8 followed by one for that isolation exercise
One exercise for quads for 4-6 sec negatives for 3 sets of 8 followed by one for that isolation exercise
One exercise for slow positives to hit both the quads and hammies for 4 sets of 8-10 reps and X-reps
then one exercise for each in the drop sets category- 4 drops 5 sets total
say even squats-light trust me
and then right to SLDL's
something like that
Day 13= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-15 reps, FST-7's
Day 14= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-15 reps,FST-7's
Day 15= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-15 reps,FST-7's
Day 16= OFF
Day 17= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-15 reps,FST-7's
Day 18= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-15 reps-FST-7's
Day 19= Hypertrophy /Volume Combination (Triceps) 4x6-10, then 4 cycle trisets triceps or 2 supersets of triceps 15 reps each exercise, FST-7's
Day 20= Hypertrophy /Volume Combination (Biceps) 4x6-10, then 4 cycle trisets biceps or 2 supersets of biceps 15 reps each exercise, FST-7's
[b]Oh yeah and now I have also changed this section up above to where I will alternate back and forth with what is written there and what you have seen in my journal about the hypertrophy week where depending on the body part i will do between 3-5 exercises for 4 sets of 10 with 30 sec breathers and really hit those muscle in their endurance aspect of the fibers!
Hope this sets it up and explains it and of course any questions about it let me know
