[Hogg]

I just realized something late last night in bed. When I put this together, I was thinking about 2x per week training, not 3x per week training....and doing this routine 3x per week will require the following:

1.) A lot of restraint in terms of loading. With such high frequency of training, it would be best to roll the wave over 3 sessions with some very marked changes in training poundages. As a matter of fact, the light day might involve using the warmup poundages and skipping the latter sets which were reserved for target loads. On the medium day, the loads should be very easy on the body, perhaps 15-20# under target for torso muscle groups and 30-40# under target for back and thighs. "Heavy" day would be much less than a true 8RM. Obviously, the intent is to subject the body to progressive overload but the rate of progression will be dictated by the individual's recuperative capabilities.

2.) A heavy emphasis on food and rest. I would venture to say that cals 1000 over maintenance would be a good baseline and perhaps protein on the order of 1 to 1.5gm per #.

3.) If necessary, you should extend the recuperative period between sessions. In other words, M-W-F might be tough. If you were overzealous on Wednesday and are feeling a little zapped on Friday, you might do Friday on Saturday and bump the whole schedule out. Through really tight and conservative periodization, I think you can make it work but often, most guys, myself included, do a little too much on a light or med day


Ideally MK, if you had a 4th day that you could throw in, we could concoct a nice 2x upper/lower split. That would be much easier to work with. Or, on the other hand, we could say 2x per week whole body but I think you will be beat to death at the end of your training session. I feel that the 3rd session adds much complexity to the program as loading has to be reduced.