Best training split for Advanced lifter
Added 2023-06-05 08:38:04 +0000 UTCIf you stick to this training split for 6 months, you will probably have more growth than you ever had in the last two years.
First, you need to test out weight you are able to handle on different volumes and different rep ranges,and each exercise we only do one working set, which is going to sound really low.
when you are advanced you do not need much stimulus to make progress, all you have to do is to consistently expose yourself to new lows, new reps, and it doesn't has to be multiple sets, THIS IS KEY.
If you train hard, consistently expose yourself to load or rep ranges you never done before. each and every single time you expose yourself to that novel stimulus, there will be an opposite reaction in Muscle hypertrophy.
After 6 months of progress, you gonna sit there thinking, "fuck,how am I gonna do that" and that's the hard part, but you know you are going to hit a set that will change your physique, when you are at that spot ,you are not going to want to do another set.
But I can't stress that enough, we aren't going to increase our log book for the Sake of putting a new number on it.
We ate trying to create a new novel stimulus, that means the weight at the bar is going to create a new internal stimulus.
each time when you hit your working set, wrote down failure set before you hit that set,add micro weight ,you either beat reps or beat weight ,and that requires 6months of consistent monitor of your training log,stress level,hydration and sleep.
Here is what the spilt gonna look like
Heavy rep ranges 6 to 10
Light rep ranges 15 to 25
one isolation +one compound lift each bodypart
a warmup sets for 5 plates per side bench press is going to be
1plate-10reps
1.5plates-6reps
2plates-4reps
2.5plates-2to 3reps
3plates- 2to 3reps
4 plates-1rep
5plates- working set
Monday: Light upper body, Heavy lower body
Tuesday:Rest
Wednesday:Heavy upper body,Light lower body
Thursday:Rest
Friday:Light upper body, Heavy lower body
Saturday: Rest
Sunday: Heavy upper body, Light lowerbody
Go back and beat the same log book when you go back to same spilt if you don't progress at the end of the day , you haven't focused on things that influence recovery.
If you don't prioritize recovery even with the best throughout training, you will not make any progress, focus on those.
