I know you disagree with this form of split Swanso, but I just feel like I dont get enough recovery time/ diversity into workout when I do a full body.
But anyway for split I treat lower back, traps and middle back as seperate days sometimes. I do deads on core day I do traps once a week so may fall on any day and rhomboids, lats etc fall on back day. So if I were to do traps on a non back day(only have 3 days in total) and schedueled day off doesnt fall in between that means I could be doing deads one day, traps the next and middle of the back the third day. Is this a bad idea?
Splitting the Back
Moderators: Boss Man, cassiegose
mainly depends on what short term goals are...if it is back/traps, than you can do 2 - 3 days for them focusing on different area's each session while putting all other area's on maitainence like this
day 1 - heavy traps, moderate row, light pull up / down...so bb shrugs 4 x 6, bent row 3 x 10, pulldowns 2 x 15
day 2 - heavy row, mod pull up/down, light traps...db row 4 x 6, chins 3 x 10, oh shrugs 2 x 15
day 3 - heavy pull up/down, mod traps, light row...wide pull ups 4 x 6, chest supported db shrugs 3 x 10, seated row 2 x 15
squat and dead once a week on different days at least
day 1 - heavy traps, moderate row, light pull up / down...so bb shrugs 4 x 6, bent row 3 x 10, pulldowns 2 x 15
day 2 - heavy row, mod pull up/down, light traps...db row 4 x 6, chins 3 x 10, oh shrugs 2 x 15
day 3 - heavy pull up/down, mod traps, light row...wide pull ups 4 x 6, chest supported db shrugs 3 x 10, seated row 2 x 15
squat and dead once a week on different days at least
I usually do lats twice a week squats twice traps once and deads once.
And I usually work all of them pretty hard but pyramid up for squats deads and traps.
Each of the pyramids I dont go for very low reps though. All start around 15 and all end with around 6-8 reps (except squats closer to 10-12). I would go down to say 4 but I'm kind of worried about doing those with such high weights to bar injury. All 3 of the exercises I'm 2-3 plates a side for 6-12 reps. Is it worth it to pyramid right now to 4-6 for those kind of muscles, I feel pretty good with long sets for those muscle groups.
And I usually work all of them pretty hard but pyramid up for squats deads and traps.
Each of the pyramids I dont go for very low reps though. All start around 15 and all end with around 6-8 reps (except squats closer to 10-12). I would go down to say 4 but I'm kind of worried about doing those with such high weights to bar injury. All 3 of the exercises I'm 2-3 plates a side for 6-12 reps. Is it worth it to pyramid right now to 4-6 for those kind of muscles, I feel pretty good with long sets for those muscle groups.
for ultimate strength (thus allowing for more mass gains potential) the lower the reps the better...indulge into the 6 - 8 rep range for 4 weeks than decrease to the 4 - 6 range so long as technique is perfect
pyramidding isn't as great as once thought as you end up doing too many reps before you get to your max wt thus making you tired before yuo get there...for example a sample pyramid may be as such:
15 x 100pds
12 x 150pds
10 x 175pds
8 x 200pds
8 x 220pds
before you get to your max wt you've already done 45 reps...too many...warm up with 3 x 5 is a better choice as the higher rep sets can induce lactic acid too which will also hinder you on the heavier sets
pyramidding isn't as great as once thought as you end up doing too many reps before you get to your max wt thus making you tired before yuo get there...for example a sample pyramid may be as such:
15 x 100pds
12 x 150pds
10 x 175pds
8 x 200pds
8 x 220pds
before you get to your max wt you've already done 45 reps...too many...warm up with 3 x 5 is a better choice as the higher rep sets can induce lactic acid too which will also hinder you on the heavier sets
True, though in the case of what I would call true dropsetting, I.E. pyramidding within the same set, not spread over a few sets, then that might yield good benefit.
I used to do that sometimes particularly on Biceps, as it's easy ot use 2-3 differently weighted dumbbells in one Set, maxing with the heaviest one, and finishing with the other 1-2 Dumbbells, though I don't bother doing that now.
Though the only real time anyone might need to pyramid, is when they failure train, and the body won't allow you your previous max, on the following set, so your body forces to do less reps.
I used to do that sometimes particularly on Biceps, as it's easy ot use 2-3 differently weighted dumbbells in one Set, maxing with the heaviest one, and finishing with the other 1-2 Dumbbells, though I don't bother doing that now.
Though the only real time anyone might need to pyramid, is when they failure train, and the body won't allow you your previous max, on the following set, so your body forces to do less reps.