Case 1 Warren E. Buffett, 2005
Onna DC Training
Back Width/Quads no rest pause- squat 1. 6-8 reps, 2. 20 rep widow maker. DL 8,4 row 12,x
Calves are done differently - straight set for around 12 reps, sinking deep into the stretch, holding it for 15 sec (just count it, but don't be too cheap about it...none of this "ontwthreforiveixseveighnintenelevtwelvthirtfourte fifteen" crap that only last like 4 real seconds).
most exercises that are rest paused are done anywhere from 11-15 rp to 15-20, or even 30 rp depending on the individual person's preference, what works best for them, and injuries. to put it simply, the fewer the joints, the higher the range for the most part.
http://www.intensemuscle.com/1325 6-i-know-asking-lot-forum.html
that last part bothers me.. you always rotate between 3 workouts for A days and 3 workouts for B days, so you will always have 3 exercises for each bodypart running at once. then once an exercise plateus, you swap it out with a new one.
forearms are done on workout 2 days.
a full rotation of a standard DC split for most people should look something like this:
1A MON
1B WED
2A FRI
2B MON
3A WED
3B FRI
monday=chest, shoulders, triceps, back width, back thickness wednesday=biceps, forearms, calves, hamstrings, quads friday-repeat of mondays bodyparts monday-repeat of wenesdays bodyparts
hest: incline smythe press (11-15rp) hammer strength press (11-15rp) decline barbell press (11-15rp)
Backwidth: front rack chins (11-20rp) close grip pulldowns (11-15rp) front pulldowns (11-15rp)
Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form) deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps) rack deadlifts (6-9reps) + (9-12reps)
Shoulders: military presses (11-20rp) hammer strength presses (11-15rp) upright rows (11-20rp)
Quads: (quads are done again with no rest pause because of safety reasons, but after
Back Width/Quads no rest pause- squat 1. 6-8 reps, 2. 20 rep widow maker. DL 8,4 row 12,x
Calves are done differently - straight set for around 12 reps, sinking deep into the stretch, holding it for 15 sec (just count it, but don't be too cheap about it...none of this "ontwthreforiveixseveighnintenelevtwelvthirtfourte fifteen" crap that only last like 4 real seconds).
most exercises that are rest paused are done anywhere from 11-15 rp to 15-20, or even 30 rp depending on the individual person's preference, what works best for them, and injuries. to put it simply, the fewer the joints, the higher the range for the most part.
http://www.intensemuscle.com/1325 6-i-know-asking-lot-forum.html
that last part bothers me.. you always rotate between 3 workouts for A days and 3 workouts for B days, so you will always have 3 exercises for each bodypart running at once. then once an exercise plateus, you swap it out with a new one.
forearms are done on workout 2 days.
a full rotation of a standard DC split for most people should look something like this:
1A MON
1B WED
2A FRI
2B MON
3A WED
3B FRI
monday=chest, shoulders, triceps, back width, back thickness wednesday=biceps, forearms, calves, hamstrings, quads friday-repeat of mondays bodyparts monday-repeat of wenesdays bodyparts
hest: incline smythe press (11-15rp) hammer strength press (11-15rp) decline barbell press (11-15rp)
Backwidth: front rack chins (11-20rp) close grip pulldowns (11-15rp) front pulldowns (11-15rp)
Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form) deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps) rack deadlifts (6-9reps) + (9-12reps)
Shoulders: military presses (11-20rp) hammer strength presses (11-15rp) upright rows (11-20rp)
Quads: (quads are done again with no rest pause because of safety reasons, but after