I always want to do some minor arms but after 3 hours I'm way too tired and always skip it. How can I split the volume day into 2 days?

Squats and 6-8 sets of biceps Monday, maybe a couple sets of facepulls?
Tuesday bench/deads, and 3-4 sets of triceps.

Does that work?

Wed active recovery day
Friday intensity day

nobody replied so here ya go

I'm just gonna give it a go see if it's fine.

I really wish I knew more about how programming worked.

do what u feel is best for a set time

swap to alternative routine. for same set time.

reflect on weight gains in lifts or bodyweight

keep diet around the same throughout

see which u felt was best

very general way to see

Will reply when I have more time.

More so how programming works, like why 5 sets of 5 at 90% weight makes me able to lift 5lbs more 4 days after.




tyy Aube!

This post was edited by turtol on Jan 19 2016 01:09am

If you can do 5x5 @ 90% then thats too light, unless you are doing 90% of a training max (already reduced to 90%)


The texas method is essentially DUP and can be alternated

Eg - into upper volume / low volume / rest / upper intensity / lower intensity

Or if you want to maintain 3 x week, with ur precious 2nd day of active fapping but are too tired on monday volume dat and its taking 3 hours as you said, you could do:


Monday
Intensity Bench (1x3)
Volume Squat (5x5) (or whatever)
Stiff leg / deficit deadlift
Dips
Arms


Wednesday
Speed squat (light)
Speed bench (light)
Rows
Chins


Friday
Intensity squat (1x3)
Intensity dead (1x3)
Volume bench (5x5)
Leg Accessory

This post was edited by Excusemem8 on Jan 19 2016 02:51pm

ya 90% of training max.

omg that looks awesome! thx m8 I'll start that next week, it looks a lot more manageable