Thinking of putting together a High Frequency / Low Volume Plan for a few months time to try but this time not going to failure ALA DC

What do you guys think?

2 day split?

Day 1
Chest - 3 x 8
Shoulders - 3 x 10
Triceps - 3 x 10
Back - Chins - 50 reps
Rack Deads - 3 x 8

Day 2
Legs/Biceps
Squats 2 x10 plus 1 x 20
Hams - 2 x 10
Calves - 3 x 10
Oly BB Curls / Hammer Curls - 3 x 10 and 3 x 10

Plan is to repeat this EOD

So Day 1, Day 3, Day 5 [would be Day one again]

Aim is to bot go all out on the sets - but have it so the first set of the 10 is 1-2 away from failure - so still heavy work. I dont mind giving it a full 4-6 weeks trial.

What do you think?

Sounds like a good plan as long as you don't go to failure you should be fine.

Most definitely do it kp - can't recommend trying this kind of thing enough. Am currently doing a routine with even greater frequency and lower volume and finding it awesome in every respect... am not sure that I want to go back to a standard split tbh!

At times it does feel like you are undertraining - could certainly do more in each session, but the cumulitive effect of all the short sub failure workouts adds up to a decent stimulus, but with very little stress on the CNS.

well thing is I cant do DC anymore as it wipes me out after as little as 2-3 weeks - so I guess the issue for me is not to go all out - so if I make sure the first set is taxing to 10 then the 2nd and 3rd will be slightly more and will do the job to tear the muscle down......alot of this has come from me doing shoulders / arms twice a week in a similar fashion with good results so I think this may be really got for me.

Well I've come to this approach after inconsistent training for quite a while, so i guess the fast gains i'm making on it are a little deceptive as coming back to it like this often grants newb like gains again... but it's a very easy routine in terms of recovery and would probably work really well after DC style training.

You could even drop to just two working sets per exercise - with higher frequency it's surprising how much you can get from so little.

Like it.

What are all the exercises?

Hmm - I was thinking

I was thinking that maybe sometimes do 2 of one movement and then 1 set of another, or even 3 sets of all one movement - just mix it up EOWO

Day 1
Chest - 3 x 8 - Inc BB Press, Weighted Dips, Flyes.
Shoulders - 3 x 10 - BB Shoulder Press, Dumbell Shoulder Press
Triceps - 3 x 10 - Rev Grip BP
Back - Chins - 50 reps - Shoulder / Outside Shoulder Width Chins
Rack Deads - 3 x 8

Day 2
Legs/Biceps
Squats 2 x10 plus 1 x 20
Hams - 2 x 10 - SLDL
Calves - 3 x 10 - Seated or Standing
Oly BB Curls / Hammer Curls - 3 x 10 and 3 x 10

Ok cool, looks good. Lose the flyes though.

yeh Im mixed on flyes - ill only do one heavy set on the days i say do 2 movements for chest etc....other than that Ill stick with the core

Ill give this 5 weeks I think at EOD. thats a fair amount of workouts and good gauge but I think ill do very well

The minimum total reps I would do is 25 and the max 40 per BP doing this. An upper lower split or full body is how I do it but the split you put up works also. I would crate two work outs for each split and do them Mon/Tues thurs/sat or something like that.


So for example

Monday:

incline bench 25-30 reps in 4 sets
DB shoulder press 25 reps in 4 sets
Rev grip bench 30-40 reps in 4 sets
some kind of rowing exersize 25-35 reps in 4 sets
chins - total 50 reps

Tues

Squats 25 reps in 4sets
RDL's or GHR's 25-30 reps in 4 sets
calves don't take my advice cause mine are skinny
oly or DB curls 30-40 reps in 4 sets

Thurs:

Rack deads 25 reps in 4 sets
dips/flat bench 25-35 reps in 4 sets
side laterals 35-40 reps in 4 sets
triceps - just pump them and pose
chins: 25 reps in 4 sets

Sat:

leg press or split squats 35-40 reps in 4 sets (low impact on lower back)
hamstring curls 25 reps in 4 sets
calf work
core work and huge bicep session, take the top off and pose down infront of the mirrors

Thats how its done son

Nah seriously the whole point is just to set it up to protect the lower back and the rep system allows both progress, a poit to increase the weight and flexibility to keep a couple of reps from failure.

interesting...may give that ago after as well!

kp1512 wrote:Thinking of putting together a High Frequency / Low Volume Plan for a few months time to try but this time not going to failure ALA DC

What do you guys think?

2 day split?

Day 1
Chest - 3 x 8
Shoulders - 3 x 10
Triceps - 3 x 10
Back - Chins - 50 reps
Rack Deads - 3 x 8

Day 2
Legs/Biceps
Squats 2 x10 plus 1 x 20
Hams - 2 x 10
Calves - 3 x 10
Oly BB Curls / Hammer Curls - 3 x 10 and 3 x 10

Plan is to repeat this EOD

So Day 1, Day 3, Day 5 [would be Day one again]

Aim is to bot go all out on the sets - but have it so the first set of the 10 is 1-2 away from failure - so still heavy work. I dont mind giving it a full 4-6 weeks trial.

What do you think?

A change is as good as a rest I guess .

I personally wouldnt do anything like this . Day one is to many big body parts for me in one workout . If I do my chest properly , I then cant do my shoulders . After that I couldnt then do my back . The weights would be far to low for my tastes in order to get all this done .

youd be surprised mate - its not alot of work in the grand scheme of it

personally I'd go for a push pull split.

give me an example cleaver

Im happy to try all variations for 5 weeks each at EOD.
that gives me a good 15 weeks of some good potential of mix and match and hopefully good gains

Using your original post

Day 1 - push

Chest - 3 x 8
front / side delts - 3 x 10
Triceps - 3 x 10
Squats 2 x10 plus 1 x 20
Calves - 3 x 10


Day 2 - Pull

Chins - 50 reps
Rack Deads - 3 x 8
Hams - 2 x 10
Oly BB Curls / Hammer Curls - 3 x 10 and 3 x 10
rear delts?

I like the lok of it KP but kinda agree with Cleaver. Wouldn't be as productive asyou would maybe like with the same muscle groups getting beasted every day in effect.

im going to give them all a go you know!

I agree thought with the bp getting a hammering maybe.....

kp1512 wrote:youd be surprised mate - its not alot of work in the grand scheme of it

Looks like something Rab would do to me