Thu 10 Oct 2013
In an attempt to adjust to erosion of my recovery ability by a protracted period of ER work, I have embarked upon a 5 way split that I will perform about once every 4th-5th day. Thus, each muscle group will be encountered once every 20-25 days (minus some minor overlap). I have done two of the five so far. I am trying to keep the number of exercises to 4 or 5. So far I have really liked the effect. The most amazing thing is that I am seeing growth in the areas not yet trained, indicating that my time clock for recovery may be more extensive than I had been allowing for.
9/4- MedX Chest Press (seat 2, back 6, 4 holes, horizontal grips), TSC chest fly with yoga blocks, MedX Chest Press (seat 5, back 6, 4 holes, vertical grips, 40% original weight), SuperSlow Systems Neck Flexion.
9/9- SuperSlow Systems Pulldown, Nautilus Pullover with SS retrofits, MedX Compound Row with SS retrofits, SuperSlow Systems Neck Extension.
Planned workouts: -Lateral raise, Rear Delt fly, Overhead Press, Shrug
-SuperSlow Systems Biceps, Pulldown, Nautilus Triceps Extension, Chest Press, EZ reverse Curl with Fat Gripz
-Calf Exercise, Lumbar Extension, Leg Press, Abdominal – Or at Fike: Leg Extension, Leg Curl, Squat, Abdominal
For those that asked, the RenEx rotating routines used with their competitive bodybuilders are as follows:
A: Calf, Leg Press, Pulldown, Chest Press
B: Bicep, Pulldown, Triceps, Chest Press, Compound Row, Pushup, Squat position Leg Press
C: Leg Curl, Leg Extension, Simple Row, Compound Row, Overhead Press
My idea behind my split routine mirrors Henry’s, allow enough time for local muscular recovery within a frequency that does not result in decompensation. Depending on the intensity of my work schedule, I can rotate between the 5 way split, the RenEx rotating routines and simple Big 3 type routines that others here are using.
Post your WOW’s and your thoughts