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Custom Periodization on conventional split
This is just something I thought up, I haven’t tried it before and I didn’t get it from anyone else, I just borrowed some concepts from DC and 5X5 and this is what I thought up.
Pick one main exercise (barbell, compound) Start at high reps (10-12) for 1 week then move to 8 reps next week then 5-6 after that. (Those reps are before rest pauses, all to failure).
Add more weight the following week (fourth week) staying in 5-6 rep range, if that exercise stalls and you cannot perform the same or more reps then switch the first exercise and start back at the 10-12 rep range. For squats switch to box squats, after you stall on Deadlifts then go to a really light weight and do them as your last back exercise, doing speed Deadlifts, doing rows first.
Every training day DOES NOT have to be the same rep range, if your deadlift keeps going up and up and up then keep doing 5-6 reps adding 5lbs every week, but if your squats stops progressing then switch to box squats at high reps then 8 next week than 5-6 the next and so on.
You can do any amount of extra exercises/sets (within reason…use personal preference) after your one main compound exercise since you are only training each part directly once a week.
Dumbbell exercises are 2 sets each, bb exercises are 1 set with 2 rest pauses.
Heres an example of a biceps routine on arm day:
Wide EZ curl: This (and another tricep exercise later)is the main set, it is your main focus on this training day10-12 reps failing on the 10 or 12 rep, put weight down take 10-15 deep breathe do as many more as you can, put weight down take 10-15 deep breathe do as many more as you can, then stop.
Narrow EZ curl: same as above
Hammer(neutral bar): same as above
Incline DB Curl: do 10-12 reps failing on 10,11 or 12. rest for 1-5 minutes (your preference doesn’t matter) then do one more set of same weight as many as you can
This would be followed or preceded by triceps, grip work then strecthing is last.
Since you could conceivably be doing high reps on legs, low for back and mid for chest in the same week (for example) it is imperative that you keep a log so you know if you are progressing or not and to avoid confusion.
Mon: off
tues: back/Grip
wed: chest/shoulders/calves
thurs: off
fri: legs/abs/calves
sat: arms/grip
sun: cardio/abs
Calves, abs and cardio are personal preferences.
This is my split yours could be anything as long as you avoid over training.
Let me know what you think, if it sucks why? Good Why? What could make it better?
Ive been flipflopping from program to program (I seem to have training ADD) but ill stick w/ this for a month to see how it is
This is just something I thought up, I haven’t tried it before and I didn’t get it from anyone else, I just borrowed some concepts from DC and 5X5 and this is what I thought up.
Pick one main exercise (barbell, compound) Start at high reps (10-12) for 1 week then move to 8 reps next week then 5-6 after that. (Those reps are before rest pauses, all to failure).
Add more weight the following week (fourth week) staying in 5-6 rep range, if that exercise stalls and you cannot perform the same or more reps then switch the first exercise and start back at the 10-12 rep range. For squats switch to box squats, after you stall on Deadlifts then go to a really light weight and do them as your last back exercise, doing speed Deadlifts, doing rows first.
Every training day DOES NOT have to be the same rep range, if your deadlift keeps going up and up and up then keep doing 5-6 reps adding 5lbs every week, but if your squats stops progressing then switch to box squats at high reps then 8 next week than 5-6 the next and so on.
You can do any amount of extra exercises/sets (within reason…use personal preference) after your one main compound exercise since you are only training each part directly once a week.
Dumbbell exercises are 2 sets each, bb exercises are 1 set with 2 rest pauses.
Heres an example of a biceps routine on arm day:
Wide EZ curl: This (and another tricep exercise later)is the main set, it is your main focus on this training day10-12 reps failing on the 10 or 12 rep, put weight down take 10-15 deep breathe do as many more as you can, put weight down take 10-15 deep breathe do as many more as you can, then stop.
Narrow EZ curl: same as above
Hammer(neutral bar): same as above
Incline DB Curl: do 10-12 reps failing on 10,11 or 12. rest for 1-5 minutes (your preference doesn’t matter) then do one more set of same weight as many as you can
This would be followed or preceded by triceps, grip work then strecthing is last.
Since you could conceivably be doing high reps on legs, low for back and mid for chest in the same week (for example) it is imperative that you keep a log so you know if you are progressing or not and to avoid confusion.
Mon: off
tues: back/Grip
wed: chest/shoulders/calves
thurs: off
fri: legs/abs/calves
sat: arms/grip
sun: cardio/abs
Calves, abs and cardio are personal preferences.
This is my split yours could be anything as long as you avoid over training.
Let me know what you think, if it sucks why? Good Why? What could make it better?
Ive been flipflopping from program to program (I seem to have training ADD) but ill stick w/ this for a month to see how it is
