WARNING NOT FOR THE FAINT OF HEART

I am going to start off by telling you THIS IS NOT FOR EVERYONE. This is only for those who want who will commit the time, dedicate to the nutrition, get the proper rest, and WANT TO GROW. That being said, here is my current training split. 

MONDAY: Abs, Upper Chest, Back (Rows only), Rear Delt, Side Delt, and Bicep Touch-ups

TUESDAY: Calves, Quads, Hamstring Touch-ups

WEDNESDAY: Abs, Tris, Bis, Shoulders

THURSDAY: Calves, Back (Pulls only), Chest (Flat movements and lower chest), Rear Delt, Side Delt, and Tricep Touch-ups

FRIDAY: Abs, Hams, Quad Touch-ups

SATURDAY: Calves, Shoulders, Bis, Tris

Seem like a lot? It is, and I love it. I do make changes as necessary and when time permits. Here are a few alterations I have made:

1) Do Upper Chest and Side Delt Touch-ups on Sunday afternoon and do the rest Monday.

2) Same as above but split it into an AM and PM workout on Monday. 

3) Do an AM and a PM workout on Tuesday and hit Shoulders and Touch-ups in the evening. 

4) Same as above but in the evening hit Shoulders and Touch-Ups.

5) Do an AM and PM workout on Thursday with Calves, Back and Rear Delt Touch-ups in the morning and the rest in the evening. 

I actually do the two-a-day plan most Mondays, Tuesdays, and Thursdays. When doing the two-a-day portion of the plan, especially if you are trying to gain muscle, make sure that you do a post workout shake immediately following the workout and a large meal 30-45 minutes after that. 

I know someone right now is saying "I don't have time to work out twice a day." I would challenge that. You can go before work, during lunch, or late at night. I often lift during what would normally be lunch time for most people and then around 10 pm. I get done around 1130, drink a shake, eat midnight and go to bed by 1230. I won't say all, but a lot of you are up this, late. Why not be productive? 

If you only have time for one workout session per day just make sure you have plenty of food in you before your training session to avoid tiring. Sipping a pre-workout product through the training session can also help. I often plan to drink half of my pre-wprkout shake before my workout and sip the second half through the first half of my workout. 

Give it a try for four weeks with a solid nutrition plan and 7-8 hours of sleep and just watch what happens! If enough people ask for a specific exercise split maybe we will post one ;)

DO YOU

-SideMeat

42 and Out! A Back Blast from "The Giant Killer"

Need to get your back right? Here is a quick blog post from Shaun "The Giant Killer" Clarida about a not so quick back session with his buddy Hulk: 

Today, I had the pleasure of training with Philly Native Hulk Bailey, a bodybuilding competitor looking to get his pro card. His friend Wade reached out to me explaining that Hulk was a fan of my physique and was hoping to come down to train with me and I of course said yes!

We went back and fourth with possible dates and we finally set a date, place and time…we were ready to rock!

Wade and Hulk came down to my gym where I train (and work) and had a kick-ass back workout. I had explained that I’m a huge volume guy, especially when it comes to back and I had once did a 40+ set workout and Hulk said he’d be down for something like that and we both felt good so we agreed that today would be a 40+ day.

We hit our back from every possible angle, various pulls, various pull-downs, different row movements…we did everything possible to light our back up! About 2.5 hours later, we reached the end and hit a grand total of 42 sets. My back was feeling nice and tight, just as I hoped. Upon finishing up, we headed across the street to the diner, where we refueled on some good eats.

GK

Wondering what the workout was? Well Shaun was "kind" enough to share this punishment with his boys over at SideMeat! Give it a try and get that back nice and wide. 

Pull ups- 4 sets

Reverse Pulldowns- 6 sets (last 3 drop sets)

Dumbbell Incline Rows- 4 sets

Seated Cable Rows- 4 sets

V-Bar Pulldowns- 4 sets

Dumbbell Deads- 4 sets

Mid-Back Pulls- 4 sets

Free motion Cable Lat Pulls- 4 sets

Weighted Hyper Extensions- 4 sets

Rope Pulls- 4 sets

Let us know what you think and make sure you check out Shaun's blog: http://www.shaunclarida.blog.com

DO YOU

-SideMeat