From my last update at the beginning of December I have been running a traditional bro split and its something I have enjoyed but I think its time to change things up.
I am an old school lifter in that I grew up with the mentality that growth always occurred in that last gut wrenching rep. Mentally and physically I have always trained at or close to failure always pushing to add weight to the bar. In fact I often took pride in the fact I could mentally push my body that hard and this was the reason I had the results I had versus others that just seemed to be spinning their wheels. Now I am not saying I am super strong by any means but my goal as a bodybuilder is to build as much muscle as I can naturally and adding more weight to the bar seemed to be the logical way to achieve that goal.
Over the past month or so I have listened to Jeff Nippards interviews with Menno Henselmans, Doug Millar, and James Krieger who discussed other aspects of building muscle beyond just getting stronger like volume and frequency. Doug Millar does way more volume than many bodybuilders and both Menno and James talked about a study with powerlifters in Europe that trained 6 days a week and nothing even close to failure and got better results both with getting stronger as well as building muscle than those that stuck to the traditional powerlifting training routine.
I have to admit that this is an interesting idea that I want to explore. Instead of doing the 9 sets for chest once a week, like I have been doing, I will do 15 sets spread out over 5 days. This will increase both my frequency as well as my volume. The idea being that the signal to grow is received by the muscle 5 times a week instead of just once, the key to this is to not train anywhere close to failure. This could be challenging for me given how I have always trained.
I have selected 10 exercises per workout that I will complete 3 sets of 8 to 10 reps with a given weight. Once I can lift that weight for all 15 sets to 10 reps then I would increase the weight for that exercise for the next week. The exception to this is pullups as its going to take a while to where I can get 10 reps so I will probably start off with 3 or 4 reps and once I can do that for 15 sets then add a rep the following week.
This will be my starting point and it will give me a base line. I am also thinking of creating a baseline for a week of lifting in the 4 to 6 rep range and 12 to 15 and then tying it all together where I undulate the training daily. So as an example on Monday train 4-6 reps, Tuesday 8-10 and Wednesday 12-15 and then repeat. I think this could work extremely well. First step is to get this first week in and see how I like it and go from there.