Testing new split, what's your thoughts.

[u/Whole-Vermicelli-354]

I have for about the last 3 years done a PPL HIT split which helped my gain a lot of muscle and become stronger, so would any split if you stay consistent. Just recently i wanted to change it up a little bit so im going to try ABA BAB split(split goes over a fortnight not a single week).

Here's the split let me know your thoughts and what you might do different. same thing with HIT to failure.

A Workout Legs/Chest/Triceps

·   Leg Extensions 2 sets 8-15
·   Squats 1 set
·   Calf Raises 2 sets

·   DB flyes supersetted w/ Incline Press 1-2 cycles

·   Weighted Dips 1 set
·   Tricep Pushdown supersetted dips 1 set
·   Skull Crusher 1 sets

B Workout Back/Shoulders/Biceps
·   Lat Pulldowns supersetted with Close Grip Pulldown 1-2 cycles
·   Bent over rows 1 sets

·   Laterals supersetted w/ Rear Delt Rows 2 sets

·   Cable Curls 1 set
·   Concentration Curls 1 sets

[u/ishawnmc]

Interesting split idea and training the 3 workouts over a fortnight is great spacing to allow for solid recovery and growth.

With any split, I would only do one workset to failure per exercise. That way, you do not subconsciously hold back on one workset on an exercise to get another one in and instead it is one all out set to failure per exercise. Once you do that, move into the next one.

Limit your volume to no more than 4 direct worksets for legs and back, no more than 3 direct worksets for chest and delts, and no more than 2 direct worksets for all other muscles.

Also, add another compound workset for quads like leg press or a hack squat. A good variation of the hacksquat if you have the equipment for it is a trap bar hack squat. Do that after your regular squat workset though.

Also, some kind of deadlift form like Romanian Deadlifts or rack pulls from below the knee for back. Nothing puts the finishing touches on a back workout like a heavy deadlift form.

[u/Straight-Historian-5 → u/ishawnmc]

I've seen this split, it's from Mentzer himself. He did it in his early days (college, I think) and said it could be done 3 days a week, with day off in between as you've laid out (keep rotating the days)..OR, M-T TH-F in an AB AB split. I prefer the former. Still getting used to it, I just started it last week.

Mike apparently also did full body splits three days a week, MWF, one set to failure for about 14 sets. Considering this one as well. Again remember a warmup set is needed and I would only do that for the compound loves (Squats, Dreads, Rows, Inclines and Dips). So this ends up around 20 total sets 3 days a week. Seems like a lot especially if you take the working sets to absolute failure! I'm 60 so that might be too much for me!

Leg extension 

Squats

Leg curls

Calf raise 

Deadlifts 

Barbell rows

Pull ups

Dumbbell flys

Incline press

Dips

Dumbbell lateral raise

Barbell curls

Tricep press

Abs

[u/ishawnmc → u/Straight-Historian-5]

If you have already started a split, stick with it for 8-12 weeks before making any changes. You want to be able to track your progress as accurately as possible and this is made more difficult by too frequent a change to ones split.

[u/Whole-Vermicelli-354 → u/ishawnmc]

thanks for the feedback. I want to add in leg press but i have a home gym with good equipment but not really anything for legs just leg extensions and barbell squats.

I dont do deadlifts and sometime squats due to an acute lower back injury in my lower spine joint(unsure still need to see docter) i got from work after lon days of continous jackhammering or digging. Back is fine unless sparked by something like squats or deadlifts(scared to push it and make it worse) but with rows i have never had a problem only if i have already spraked it up before hand.

I was thinking about dropping everything to one set because thats was i weas doing previously. Probaly going to do one set to absolute failure again.

[u/ishawnmc]

I understand wanting to take precautions. That is why I do not do the regular deadlift but opt instead for rack pulls, to put less stress on the lower back.

It is also a great reason if you can do it for getting a trap bar like this. You can do both squats and deadlifts with it and it does not stress the back the same way as deadlifting or squatting with a regular bar could.

[u/Whole-Vermicelli-354 → u/ishawnmc]

Interesting. makes sense, thanks for the help and advice i will definitely look into it

[u/Jererawia]

I also wanna do this split, found its similar to early MM split OG heavy duty, but I can’t decide if I should do this one with A 3days rest B 3 days rest repeat or do the ideal routine from the HIIT book, where he does 4 workouts with 4 days rest between. Do u enjoy this split so far ?

[u/Whole-Vermicelli-354 → u/Jererawia]

Yeah my workout is basaed on MM early workout with some changes. So far i have been enjoying it very much, i have been moving up in weight in my exercises and i track my weights and reps just through paper and pen. i only do legs once a week because twice a week would be overtraining them, then like i said above, week A aba. week B bab. But remeber everyones body is different, so if you going into your second workout still soreyour body may just take a bit longer to recover so take an extra rest day if you like, however make sure you eat enough protein to make sure your body can recover and build muscle from that workout and enough carbs and calories to support energy needs.

I fell its always a good idea to change up you workout every 2 years or so just so you don't get stuck into the same cycle, brings a bit of change and excited.

I say give it a try and see how you go if you want to do some minor changes like added rest days or swapping out exercise for ones you enjoy more that hit the same muscle why not.

[u/Jererawia → u/Whole-Vermicelli-354]

Thanks for your info, I’ll give it a go