Michael's Journey Back

[Michael Thomas]

An example of a week of high frequency training.
Tues
Flat hammer presses
Pullups
Rows
Leg presses
Calf presses
Leg curls
Shoulder presses
Shrugs
Curls
Dip machine
crunch machine
Forearms

Thurs
Incline hammer presses
Pullups
Rows
Leg presses
Calf presses
Leg curls
Shoulder press
Posterior delt raises
Curls
Dip machine
Crunch machine
Forearms

Saturday
Flat press
Pullups
Pullups
Lateral raises
Leg presses
Leg curls
Back ext
Standing calves
Curls
Close grip presses

3-4 sets of of varying rep ranges. You want to grow try this.

[Michael Thomas]

I use to be one of those guys that believed in only lower frequency work. That certainly is one way to do it. However, I do believe higher frequency training can and will bring forth awesome gains in lean body mass. This fear of overtraining may be limiting your progress. Like I said on twitter, I would certainly not suggest you dlifting and squatting 3 times per week. You could definitely squat one day followed by leg presses the other 2 days. I have had some conversations with some experts in the field and many are in agreement that at some point you will have to challenge your current level of adaptation through increased frequency. Not that I am against lower frequency training because that does work. But, I encourage you to think outside the box and try something else. The above routine is great and I think is worthy of your trying it.

MT

[Michael Thomas]

I am seriously considering going to my upper lower split routine. If you follow my training log you know that my two favorite routine setups are: Upper-Lower and total body training. Those two setups just make the most sense to me. Plus it gives you a little more frequency while insuring adequete recovery. My favorite way to train with either approach is 3 days per week. I really hate to waver from this total body training right now that has produced such great gains for me the last 4 months. But, it may be time to change. Regardless of sets and reps these two ways of training produce huge. Stick to multi joint basic exercises that are safe for you and get after it.

I may flip a coin Monday or I may just stay where I am. MT