High volume/highfrequecy advance Arnold split caused an energy crash/fatigue and muscle/joint sourness
- Thread starter kendraw
- Start date
-
- Tags
- natural bodybuilding
@zoelifeme Yeah
Only reason I do arnold split is bcoz
I am no where near lifting as heavy as him
And I need to increase strength and once I achieved a certain level, I go back to training form and balance and slowly increasing weights and reducing sets and excercise
Only reason I do arnold split is bcoz
I am no where near lifting as heavy as him
And I need to increase strength and once I achieved a certain level, I go back to training form and balance and slowly increasing weights and reducing sets and excercise
@kendraw What’s the post about, like a confirmation about what not to do?
Like you did 31 sets of direct front delt work one one of two shoulder days? So presumably 62 sets of direct front delt a week, add in all your other pressing that hirs front delts, I’d imagine you’d be at like 100 sets a week or more of front delt work.
Just get on a reasonable program.
Like you did 31 sets of direct front delt work one one of two shoulder days? So presumably 62 sets of direct front delt a week, add in all your other pressing that hirs front delts, I’d imagine you’d be at like 100 sets a week or more of front delt work.
Just get on a reasonable program.
@kendraw Bro split is fine, 2x a week isn’t “better”. You can look at the research if you want. It’s certainly not better if you are just doing an insane amount of volume.
Like front delt work for hitting them 2x a week would be like 2-3 sets of some shoulder press variations on two different days. 4-6 direct sets of front delt work is pretty fine, you’ll be hitting them with all your chest presses. Honestly lots of people just skip direct front delt work.
But I assume the rest of your program has equally crazy volume. Just drop the sets down to like 10 sets a week per body part and see what that gets you. If your lifts are progressing, it’s working. Add volume if you think you need it.
But really in terms of what’s important it’s like consistency > intensity > form > volume.
Get consistent with lifting, then get the intensity down going as close to failure as you can. Make sure your form is good for “bodybuilding” style training. Then just make sure it’s a reasonable volume.
Like front delt work for hitting them 2x a week would be like 2-3 sets of some shoulder press variations on two different days. 4-6 direct sets of front delt work is pretty fine, you’ll be hitting them with all your chest presses. Honestly lots of people just skip direct front delt work.
But I assume the rest of your program has equally crazy volume. Just drop the sets down to like 10 sets a week per body part and see what that gets you. If your lifts are progressing, it’s working. Add volume if you think you need it.
But really in terms of what’s important it’s like consistency > intensity > form > volume.
Get consistent with lifting, then get the intensity down going as close to failure as you can. Make sure your form is good for “bodybuilding” style training. Then just make sure it’s a reasonable volume.
@kendraw You’re literally experiencing the negative consequences of this kind of volume and still think you need this much? You should really put some more thought into that.
Hitting everything twice a week is great. Hitting everything twice a week with this kind of volume is completely unnecessary, and in your case obviously detrimental.
Hitting everything twice a week is great. Hitting everything twice a week with this kind of volume is completely unnecessary, and in your case obviously detrimental.
hopeandgrace
New member
@kendraw So you're doing an extremely challenging, volume heavy program that was developed for one of the best conditioned bodybuilders of all time, then you didn't eat for over 24 hrs, and now you're upset that you're overtrained? I'm sorry if I'm interpreting your post incorrectly, but if I'm understanding what you're saying, this is the dumbest fucking thing I've read all week. If you're pushing your absolute limits you need to fucking eat and sleep. Calories need to be in at least a small surplus every day, not occasionally/when you feel like it. This is not a cutting routine, and you damn sure cannot be doing 24+ hr fasts while running it.
@kendraw Ridiculous volume. I do Arnold split with 3 days on 1 day rest. To give you an idea of how insane your volume is compared to mine:
Torso day:
2-3 sets of a chest press variation
2-3 sets of a chest fly variation
2-3 sets of a vertical pull
2-3 sets of a horizontal pull
2-3 sets of abs
Arm day:
3-4 sets of an overhead press variation
2-3 sets of a bicep curl
2-3 sets of another bicep curl
2-3 sets of a tricep exercise
2-3 sets of another tricep exercise
Legs:
2-3 sets of a squat movement
2-3 sets of leg extensions
2-3 sets of leg curl
1-2 sets of a hip hinge
3-4 sets of calves
I can finish those workouts in an hour or so. 3 hours for a workout is insane. I’m not detailing this to suggest you do exactly this, but to show that your volumes are so beyond what’s typical.
Torso day:
2-3 sets of a chest press variation
2-3 sets of a chest fly variation
2-3 sets of a vertical pull
2-3 sets of a horizontal pull
2-3 sets of abs
Arm day:
3-4 sets of an overhead press variation
2-3 sets of a bicep curl
2-3 sets of another bicep curl
2-3 sets of a tricep exercise
2-3 sets of another tricep exercise
Legs:
2-3 sets of a squat movement
2-3 sets of leg extensions
2-3 sets of leg curl
1-2 sets of a hip hinge
3-4 sets of calves
I can finish those workouts in an hour or so. 3 hours for a workout is insane. I’m not detailing this to suggest you do exactly this, but to show that your volumes are so beyond what’s typical.
@mm1992 You’re totally right. I simplified this for the purposes of the comment. I actually alternate between barbell OHP and lateral raises for that slot. Mostly because I just really enjoy OHP and want to improve at it. For a while I exclusively did lateral raises in that slot for the reason you mentioned.
Always nice to get another set of eyes on my routine, glad you think it looks ok the right track at least
Always nice to get another set of eyes on my routine, glad you think it looks ok the right track at least
@kendraw My friend, Arnold was notorious for taking absurd amounts of steroids even compared to the other people he competed with for the Olympia title. He needed the roids to recover from that crazy workload. On top of that he only ran the type of program you posted for maybe a month at a time and at that point he'd already been lifting for a long time. Take a week off, come back with 1/3 the exercises and half the sets. Add a rest day or two after you've gone through the whole body so now it's closer to 5 days per week. You're doing WAY too much. Way, way too much. If you have to purposely sleep with your joints in a specific position because of your training you're fucking up badly. You want to stimulate muscle growth and coax fat loss. You can't just slam into a brick wall over and over again and expect not to get injured. That's basically what you're doing with your training right now. Please dude, cut the volume down and be more reasonable.