AB split: Comments needed

N

Nils2u

New Member
Hi there!
Once again it's time for a new round of HST.
This time the program will be used in a slow bulking plan.

Some facts abt me:
I'm 20 years old, my current weight is abt 70kgs (ripped). Highest weight: 82kgs during bulk winter 05/06.
I'm 178cm tall.

My intended program is an AB split, 3 times a week:

- 15s -

* A *
Sqat 1x15
Inc Bench 2x15
Pulldowns 1x15 (reversed smal grip.)
Bentoverrows 1x15
Shoulderpress 1x15

* B *
Deadlift 1x15
Dips 2x15
Pulldowns 1x15 (reversed smal grip.)
Rows 1x15
Shoulderpress 1x15

Note:
Can't do chins with enough added weight at the 15s to keep the 5% progression.

- 10s -

* A *
Sqat 1x10
StiffDeads 1x10
Inc Bench 2x10
PecDec 1x10
Chins 2x10
Bentoverrows 1x10
Shoulderpress 1x10
Shrugs 1x10
BiCurl 1x10
FrenchPress 1x10

* B *
Deadlift 1x10
Legcurl 1x10
Dips 2x10
PecDec 1x10
Chins 2x10
Rows 1x10
Shoulderpress 1x10
Lateral Raises 1x10
BiCurl 1x10
Smallgrip bench 1x10

- 5s -

* A *
Sqat 2x5 (dropset)
StiffDeads 1x5
Inc Bench 3x5 (dropset)
PecDec 1x5
Chins 2x5 (dropset)
Bentoverrows 2x5
Shoulderpress 2x5 (dropset)
Shrugs 1x5
BiCurl 2x5
FrenchPress 2x5

* B *
Deadlift 2x5 (dropset)
Legcurl 1x5
Dips 3x5 (dropset)
PecDec 1x5
Chins 2x5 (dropset)
Rows 2x5
Shoulderpress 2x5 (dropset)
Lateral Raises 1x5
BiCurl 2x5
Smallgrip bench 2x5

The HST trainingdays will be MWF. I'll do abs and calvs + cardio (light 40-45 min) at Sunday and Tuesday

I consider my regenerationrate above average.
Nutrition facts:
Prot: 210
Fat: 75
Carb: 300
Total: 2700 kCal
+ Creatine and multivitamine/minerals and omega3 daily.

Anything you would change?
Should I include more exercises at the 15s(/10s) instead of focusing on holding a constant volume (eot: the combined numbers of reps)?
Do you think the total number of sets is appropriate?
What would be the consequences if I skipped the first week of the 15s - doing only one week of 15reps?

(Sry abt the grammar - Norwegian =)
 
Although you have split things well, in terms of sets per body part I'd still prefer the 15's workout, simple but effective.

No sweat about the chins during 15's as many of us, with exceptions of course
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don't use weight in this phase, but bodyweight is still good.

Protein is a bit high IMO, I would increase slightly the carbs, around training (using the window of opportunity of nutrient absorption), then on non-training days hit higher protein, but this is a technicallity!

You're good to go!
biggrin.gif


Skipping the 15's for a week, well...loose out on some oiling for later heavy loads but at your age I would not be too concerned, however getting good habits while young is a good thing!
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i agree with fausto do the routine as you have it for the 15s
add shrugs on A
add lateral raises on B
 
So to sum this up:

* A *
Sqat 1x15/2x10/3x5
Inc Bench 2x15/2x10/3x5
Pulldowns 1x15
Chrugs: 2x10/3x5
Bentoverrows 1x15/2x10/3x5
Shoulderpress 1x15/2x10/3x5
Shrugs 1x15/2x10/3x5

* B *
Deadlift 1x15/2x10/3x5
Dips 2x15/2x10/3x5
Pulldowns 1x15
Chrugs: 2x10/3x5
Rows 1x15/2x10/3x5
Shoulderpress 1x15/2x10/3x5
Lateral Raises 1x15/2x10/3x5

(?)


How many kCals per day would you recommend for this program?
 
it depends on your maintanence level..if its a slow bulk eat 500cls over if you gain to much fat drop it a bit.
 
I'd stick to 500 over maintenance, that way you don't inherit too much fat at once and your growth carries on uninterrupted!

Don't drop chins dude, you'll gain a lot from them, rather go A - 1 x Chins and 2 x bent over rows and B - 1 x Chins 2 x Rows, also with shoulders do presses for A and superset 2 x lateral raises and bent over raises.
 
* A *
Sqat 1x15/2x10/3x5
Inc Bench 1x15/2x10/3x5
Chins 1x15/2x10/3x5
Bentoverrows 1x15/2x10/3x5
Shoulderpress 1x15/2x10/3x5
Shrugs 1x15/2x10/3x5

* B *
Deadlift 1x15/2x10/3x5
Dips 1x15/2x10/3x5
Chins 1x15/2x10/3x5
Rows 1x15/2x10/3x5
Bentoverraises 1x15/2x10/3x5
-- Superset --
Lateral Raises 1x15/2x10/3x5

Ok, this should be the final. What's your opinion abt the total volume at the 5s? Too much? (18 sets + drops fro the last couple of weeks)

I know that many of those who do DC training do light kardio before breakfast all year long. Is it recommedable to take a walk 20-30 min 3 times a week all year long to hinder fat? Will it hinder my growth, so that the total outcome after bulking and def will be less than if I'd skipped the morningwalk.. ?

thanks,
Nils2u
 
When you do the drop sets with 5's, you can lower the volume to 1 set and perform 2 drop sets of 5 reps each with little or no rest between sets. It's the same volume but more intensity so you are keeping the progression going.
 
Thanks for the feedback. Im now about to begin at my secound week of the 5s. Have some gains, but i feel that i have more to give. Could it be beneficial to increase the training frequency to 4x a week? (ex: Sun, Mon, Wed, Fri)?. I don't have access to the gym at saturday, so I won't be able to do a routine with workouts every 48 hours..
 
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