Basically for a long ass time i have been hittin each bodypart once a week in the standard form with a lil deviation, such as M-chest/tris, T-back, thurs-shoulders traps, fri-legs,bis
Finally I am going to switch thigns up as my gains have started to fizzle. I want to hit each bodypart twice.
Such as
M-Chest Shoulders Tris
T- back Bis
W-legs
-OFF
repeat
2 things i would like some help from those who know more and are more experienced:
A. I have never done this kinda split, at least not when i was seriosly lifting. What kinda program should i be setting up in terms of volume etc: how does this look
day 1: (these are working sets)
Incline Press 3X8
Flyes 3X 10
Bench Press 3X8
DB Shoulder Press 3X8
Lateral raises 3X8
Weighted Dips 3 X8
Skullcrushers 3 X`12
day 2:
Pullups 4 X10
Barbell Rows 3 X 8
Db Rows or Deadlifts (switch every other workout) 3X6-8
Reverse lat pulldown or cable rows (switch every other workout) 3X12
Barbell Curls
Hammer DB curls
day 3.
Squat 4 X 10-12
Leg curls 4x10
Leg press 3X 10
calf raise 3-15
2. what about going to failure. I usually go to failure or close to it on most of my lifting in my once a week split because i want to totally rip the muscle apart since it will basically get 7 days off. In a twice a week split do i not go to failure at all, or barely if ever. Also, do you think i should cut the volume from above at all of does that look good. I dont respond well to real low volume i have noticed.
Also I am 22 and a natural
let me know what you guys think, i really appreciate it.