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Thread: TF Template revisited

  1. #1

    Default TF Template revisited

    Hi guys,

    I have a problem with my TF template I propsed in a thread some months ago.

    The sessions really last long. I need some time to warm up and easily scratch over the 90 min mark.

    Also when I notice after some cycles that I need to increase the volume this will last even longer.

    So I got following Ideas:

    1. Switching to 3x the week via a push and pull split and alternate heavy and light push/pull:

    A: 3x5 Push heavy
    Squat
    bench Press
    Press

    B: 3x5 Pull heavy:
    Romanian deadlift
    Row
    Pulldown

    A: 3x10-15 90 sec rest Push light:

    Squat or leg press
    bench press
    Press
    pushdown

    B: 3x10-15 90 sec pull light:
    Romanian deadlift or leg curl (lower back?)
    row
    pulldown
    curl

    repeat

    2. Because I am not sure if i have the time to go 3x the week in october, I thought of a alternative for 2x the week:

    A: Heavy 3x5 or even 5x5.
    Squat
    bench
    row

    B: Light 3-5x10-15 90
    Squat/leg press
    Decline bench (to emphasize shoulder but also to work chest 2x the week)
    Pulldown
    Biz,Triz supersetted

    Doing some exercises light and some heavy on the same day has not worked in the past. For me its best to work the whole body heavy and then the whole body light in the same week.

    Also some input on overlapping parts would be appreciated. If I do 3x5 for bench, should I shorten the sets for shoulder presses to 1-2?
    Same for rows. If I row 3x5 heavy and 3x10 light, shold I reduce the volume for the pulldowns?

    Thank you guys.

    TG
    Last edited by thegentleman1981; 07-20-2012 at 08:47 AM.
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  2. #2

    Default

    Well I thought again about it and find this template quite appealing:

    A: Heavy: 3-4x5
    Squat
    Bench
    row

    B: Light
    Squat
    military press
    pulldown
    close grip bench
    curls
    abs
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