[chocomamey]

if u are natural..what do u think of weight training 6 days/week , plus training more towards to failure on each set .. than offseason for getting ready to a contest

[fmoncas]

Right now i am on contest prep more and I am training 6 days per week + 3 Hight intensity Cardio sessions + 3 -35 min slow intensity cardio sessions and i dont have any problems at all....however you will have to increase your work capacity first before going on something like this.

On the other hand i dont think that going to failures everyset will be goood idea! too much stress for your CNS! leave always 1 or 2 reps in the tank

my2cents

[Big MuMbO jUmBo]

as long as your diet is good you will be fine.....

[XThe_MachineX]

Originally Posted by fmoncas

Right now i am on contest prep more and I am training 6 days per week + 3 Hight intensity Cardio sessions + 3 -35 min slow intensity cardio sessions and i dont have any problems at all....however you will have to increase your work capacity first before going on something like this.

On the other hand i dont think that going to failures everyset will be goood idea! too much stress for your CNS! leave always 1 or 2 reps in the tank

my2cents

This man said it all Fmoncas are you traing bodyparts 2x a week on that split?

[fmoncas]

Originally Posted by XThe_MachineX

This man said it all Fmoncas are you traing bodyparts 2x a week on that split?

yes my friend! i am a huge fan of frequency!

[chocomamey]

if so ..what is your current split

[Cork]

I'm in precontest mode too, and I've stumbled into a psuedo 2x a week split as well and throwing in cardio with HIIT. Once I get a little closer to showtime I'll be swapping out another day of LI cardio with HIIT, I'm not looking forward to it, haha. My split is incredibly simple:

Day 1: Back and Bis
Day 2: Legs and Shoulders
Day 3: Chest and Tris
Day 4: Rest
Repeat

Cardio everyday I lift, I make it HIIT when my energy is up.

[chocomamey]

with a split like that (2x/week)..Im guessing you dont do a lot of volume ...personally leg day is reserved for a day ,its like putting all out effort and throwing up sweat and blood .. and no room for other bodypart except something like calves ,abs ,etc..

[A-Ron21]

Originally Posted by fmoncas

Right now i am on contest prep more and I am training 6 days per week + 3 Hight intensity Cardio sessions + 3 -35 min slow intensity cardio sessions and i dont have any problems at all....however you will have to increase your work capacity first before going on something like this.

On the other hand i dont think that going to failures everyset will be goood idea! too much stress for your CNS! leave always 1 or 2 reps in the tank

my2cents

Whats your split like fmoncas?

[Cork]

Well Choco, I do the same amount of sets I would normally do on a leg day even if I had a 1x/week split. It's just I lower the weight a little and increase reps so that it isn't as intense.

Also... I do shoulders after LI cardio, so my heart has time to recuperate.

[fmoncas]

Originally Posted by A-Ron21

Whats your split like fmoncas?

Sorry for the late response bro! i have been busy at work! anyway...this is my current split:

Currently on Contest Prep Mode:

1. Mon - Upperbody Workout (Power day):

Workout : 1 main exe for each muscle group and 1 auxiliary exe for each major muscle group. Reps in the 5-6 range for power and 8-10 for the aux exercises.

Cardio: 35 minutes - Low Intensity

2. Tue -Lower Body (Power Day):

Workout : 1 main exe for quads and 1 auxiliary + 1 main exe for hams . Reps in the 5-6 range. & 2 exe for calves

Cardio: 35 minutes - Low Intensity

3. Wed - Hight Intensity Cardio (30 minutes) + Abs

4. Thu - Back/Chest Hypertrophy or volume training

Usually do more sets for each muscle and more reps (15 rep range)

5. Frid - Legs Hyper/vol

Same protocol - more reps more sets

Cardio: 35 min - Low intensity

6. Sat - Delts & Arms - Hyper / Volume : Same protocol

Cardio: Hight intensity 30 min

7. Sun - Hight intensity cardio + abs



hope thid hepls

[A-Ron21]

That looks really cool dude. So you are training your whole upper body on the upper power day? Chest, back, shoulders, and arms?

and same goes for the lower body days? are you squatting on both those days? come to think of it, are you squatting and deadlifting at all, or just on power days?

[fmoncas]

Originally Posted by A-Ron21

That looks really cool dude. So you are training your whole upper body on the upper power day? Chest, back, shoulders, and arms?

and same goes for the lower body days? are you squatting on both those days? come to think of it, are you squatting and deadlifting at all, or just on power days?

yes i train all my upper-body muscles on monday. Concerning to your other question if my power exe is squat i would squat both days...the only difference is that i go lighter( 65-70% of my normal 10 rep max) on my hyperday.

At the moment i am not squating due to back issues but my main quad exe is hack squats and i do them both days following the protocol shown above...hope this helps

later bro

[A-Ron21]

Originally Posted by fmoncas

yes i train all my upper-body muscles on monday. Concerning to your other question if my power exe is squat i would squat both days...the only difference is that i go lighter( 65-70% of my normal 10 rep max) on my hyperday.

At the moment i am not squating due to back issues but my main quad exe is hack squats and i do them both days following the protocol shown above...hope this helps

later bro

Cool, thanks dude!