anyone else like the classic mon/wens/fri split??

[binö]

an old favorite of mine...i like having a day off in between sessions to let my body recover...and it's nice having the weekend off.
this is how i have it set up, critique/comment-

mon-deadlift
leg assistance
leg assistance
back
back
bicep
bicep

wens-bench
chest assitance
military press
shoulder assitance
tricep
tricep

fri-sq
leg assitance (usually leg curl, high reps)
back
back
bicep
bicep

then i switch it up the following week and hit chest on mon and fri and dl/sq on wens.
good variety i think, 5*5 the compound movement and do 3 sets of higher reps for the assitance work....each session is followed by either track sprinting or distance running.
all in all about 2.5 hours total.
commentary?
sometimes i think it's not enough movements, but i always feel worked after each sess and plus i'm natty so i burn out kinda quick. and on pressing days i can't press more than two different movements, i get a pain in my rotor cuff so i'm kinda limited.

 

[SouthernLord]

I love training three days a week. It seems to be optimal for me. I continue to get stronger and I am adding size. I do something similar to you, but I have four different days I rotate through. This is the 5/3/1 program.

Day 1
Standing overhead press
Chest/Shoulder assistance
upper back/lat assistance

Day 2
Deadlift or Rack Dead
hammy/low back assistance
abs and calves

Day 3
Bench or Incline Bench
chest/shoulder assistance
upper back/lat assistance

Day 4
Squat or Front Squat
Quad assistance
calves and abs

On the two upper body days I will sometimes throw in a few quick isolation lifts in a circuit fashion at the end of the workout. lateral raises, curls, extensions, etc

For the main lifts (OHP, Deads, Bench, Squat) I work off of percentages in four week waves like this.....

Week 1 3x5 with 65%, 75%, 85%
Week 2 3x3 with 70%, 80%, 90%
Week 3 5/3/1 with 75%, 85%, 95%
Week 4 (deload) 3x5 with 60%, 65%, 70%


For the assistance lifts I use 3-5 sets of 8-15 reps.

 

[hardrock]

That's how I train, but I train DC style. Love it. Weekends off and getting stronger all the time.

 

[binö]

That's how I train, but I train DC style. Love it. Weekends off and getting stronger all the time.

summarize dc style

 

[binö]

I love training three days a week. It seems to be optimal for me. I continue to get stronger and I am adding size. I do something similar to you, but I have four different days I rotate through. This is the 5/3/1 program.

Day 1
Standing overhead press
Chest/Shoulder assistance
upper back/lat assistance

Day 2
Deadlift or Rack Dead
hammy/low back assistance
abs and calves

Day 3
Bench or Incline Bench
chest/shoulder assistance
upper back/lat assistance

Day 4
Squat or Front Squat
Quad assistance
calves and abs

On the two upper body days I will sometimes throw in a few quick isolation lifts in a circuit fashion at the end of the workout. lateral raises, curls, extensions, etc

For the main lifts (OHP, Deads, Bench, Squat) I work off of percentages in four week waves like this.....

Week 1 3x5 with 65%, 75%, 85%
Week 2 3x3 with 70%, 80%, 90%
Week 3 5/3/1 with 75%, 85%, 95%
Week 4 (deload) 3x5 with 60%, 65%, 70%


For the assistance lifts I use 3-5 sets of 8-15 reps.

yeah i used to do something like that, called it pyramiding.
but honestly i got scared of the heavy weight...afraid i was gonna get hurt sooner or later, esp with the heavy squats and inevitable bad form.
so i've scaled back, changed my style from wide stance low bar sq to narrow stance...and DL i'm using narrow stance.
don't have to do nearly as much weight, i don't anticipate ever going over 315 for either dl or sq again.
too many aches and pains, esp in my lower back

 

[hardrock]

summarize dc style

Essentially you have a 2 day split. One is chest, delt, tri, and back. The other is bi, and legs. You have 3 workouts per(eg. A1(upper), B1(lower), A2(upper, different excercises), B2(lower different excercises), A3, B3, repeat, You get the idea.

You work each body part for one working set to failure with the option to do to rest pause sets. This is done after 2-4 warm up sets. NOT WORKING SETS.

The concept is you hit the muscle hard enough to spark growth, but not so hard that you have to wait a week to hit it again.

Lets say you get 1/64" growth on chest per workout. That's less than an inch a year.

DC style you would would almost double that.

There are a lot of thread on here about it. Look it up, or check The DOGG Pound - IntenseMuscle.com

 

[NJL52]

an old favorite of mine...i like having a day off in between sessions to let my body recover...and it's nice having the weekend off.
this is how i have it set up, critique/comment-

mon-deadlift
leg assistance
leg assistance
back
back
bicep
bicep

wens-bench
chest assitance
military press
shoulder assitance
tricep
tricep

fri-sq
leg assitance (usually leg curl, high reps)
back
back
bicep
bicep

then i switch it up the following week and hit chest on mon and fri and dl/sq on wens.
good variety i think, 5*5 the compound movement and do 3 sets of higher reps for the assitance work....each session is followed by either track sprinting or distance running.
all in all about 2.5 hours total.
commentary?
sometimes i think it's not enough movements, but i always feel worked after each sess and plus i'm natty so i burn out kinda quick. and on pressing days i can't press more than two different movements, i get a pain in my rotor cuff so i'm kinda limited.

You need more reading. Maybe less.

You have pieced together a ton of different things that work towards tons of different goals and have tried to throw them together in a one-size-fits-all. The body doesn't work like that. You have a frankenstein routine that is, rather frankly, very poor.

A. A split is when you do different body parts on different days. Not a 2 day rotation, that is just about the polar opposite of a split.

B. I'm assuming you are doing this for looks and size (based on daily arms). Sets with 5 reps builds primarily strength. Sets with 8-12 build size.

C. "Assistance work" is.... bad. Doing 5 rep sets tells your body that you need more strength in sacrifice of endurance. 10 reps do the same to a lesser level. High rep sets tell your body it needs more endurance at the sacrifice of size and strength.

Endurance favoring muscle is small, nonpowerful and slow. Strength is the opposite.


I could go on, but I'm to lazy to explain all the mechanics that would need to be gone over. Research, if you wish, these:
- the balance between healing and self damaging component of training
- the effects of endurance/strength training and exactly how they conflict
- the capability to sustain damage and then heal in a amateur trainee vs a very experienced one

So find yourself a cookie cutter routine and do it without any deviation or indulge in the kinesiology and biology that governs training.

 

[PWR]

I am basically on a 3 day split sometimes 4 day once a week. Weekends off and I have been sick as shit the last 2 weeks but still somehow gaining strength.

Monday / chest, shoulders, tri's
Wednesday / back / bi's
Friday / legs

or the 4 day is

Monday/ chest
Tuesday/ back, bi's
Thursday / shoulder's, tri's
Saturday / Legs

Some weeks I skip arms all together because my chest, shoulder, and back routines are brutal. Today was back day and did nothing but 6 sets of deads and almost puked and went home, lol.

 

[lockdownd7]

You need more reading. Maybe less.

You have pieced together a ton of different things that work towards tons of different goals and have tried to throw them together in a one-size-fits-all. The body doesn't work like that. You have a frankenstein routine that is, rather frankly, very poor.

A. A split is when you do different body parts on different days. Not a 2 day rotation, that is just about the polar opposite of a split.

B. I'm assuming you are doing this for looks and size (based on daily arms). Sets with 5 reps builds primarily strength. Sets with 8-12 build size.

C. "Assistance work" is.... bad. Doing 5 rep sets tells your body that you need more strength in sacrifice of endurance. 10 reps do the same to a lesser level. High rep sets tell your body it needs more endurance at the sacrifice of size and strength.

Endurance favoring muscle is small, nonpowerful and slow. Strength is the opposite.


I could go on, but I'm to lazy to explain all the mechanics that would need to be gone over. Research, if you wish, these:
- the balance between healing and self damaging component of training
- the effects of endurance/strength training and exactly how they conflict
- the capability to sustain damage and then heal in a amateur trainee vs a very experienced one

So find yourself a cookie cutter routine and do it without any deviation or indulge in the kinesiology and biology that governs training.

Irony much?

 

[binö]

Irony much?

yeah i didn't get that part.
but anyway NJ, good points, making me rethink my plan of attack...and i'm not a n00b, 31 yrs old been training since i was a teen...but you def seem to know more than i.
i'm training for my job, not really concerned with size plus i'm geneticaly maxed i believe.
and the bicep training is low weight high rep type of stuff, strictly for having more bicep endurance.
my mode of thinking, although not professional or scientific, is that i like to hit legs twice a week every other week, same with pressing movements.
i feel i get a good workout from that, why do you think it's flawed?

 

[lockdownd7]

It's called paralysis by analysis. If you want to you can find flaws in any routine. His post made it sound like you're doing nothing right. Yea, there's a time and place to analyze minutia, but you can't lose sight of the big picture. Especially if you're getting results off of what you're doing. But hey, it's the internet. Everybody's an expert.

 

[trauck1506]

64 lbs. in a year with very little fat gain, that's amazing. I knew I was right about cardio, but decided to listen to everyone and stopped doing it and boy do I regret that decision. Have the people doing this routine seen 30lbs in a year because if so I think I'm quitting WSB and yes I know they focus on two different things.

 

[trauck1506]

Something I agree with lockdown7 on lol. I don't really see how someone could have a horrible workout setup, just getting in there consistently does not make it horrible. Yours I would say is way above that, but adding abs in there would be a great idea. If you think your genetically maxed and aren't seeing results I would switch it up. Plus your going to have to probably go heavier to see better results.

njl52 - Look at Pudzianowski's, Kevin Knee's or any other strong man routine and tell me that strength training and endurance training don't go together. However you are right about the 5 reps telling your body you need to sacrifice endurance. After doing that for a few months consistently it sucks just brushing your teeth.

 

[binö]

. However you are right about the 5 reps telling your body you need to sacrifice endurance. After doing that for a few months consistently it sucks just brushing your teeth.

my rationatle for doing 5*5 for compounds and higher reps for leg assitance (gms, leg curl, etc), combined with distance running and sprints, would give me an overall blend...endurance and some strength

 

[ceo]

I also like training 3 days a week with a day between sessions.

 

[trauck1506]

my rationatle for doing 5*5 for compounds and higher reps for leg assitance (gms, leg curl, etc), combined with distance running and sprints, would give me an overall blend...endurance and some strength

I'm not so sure distance running or even sprints would stop that effect unless you added a decent amount of weight. It might at first, but I think your body would adapt to it after a few months. At least I adapted to it and basically my body could tell the difference which sucks. However, I have found that assistance work does counter this. I tried to run yesterday after not doing it in awhile and doing 1 to 6 reps and wow! Regardless though you have to eat a lot and keep adding weight to give your body a reason to grow, so I suggest going past 315.