Modification #2: I'm a busy guy and hitting the gym four times a week is tough. Any lower frequency ideas that still yield gains? "I get this a lot, and I have a kick-ass answer. Move everything to two times a week and do the following:
Week 1:
Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs
Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).
Include three days of hard conditioning (hill sprints) on nonconsecutive days.
Week 2:
Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs
Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).
Include three days of hard conditioning (hill sprints) on nonconsecutive days.
That's it.
I've advised a lot of busy guys to follow this routine and virtually all got bigger, stronger, and in better shape faster — and for longer — because there's so much less potential for burnout."
With the reduced frequency, Wendler says there's no need to deload, and each training cycle now goes six weeks instead of the usual four.
And for those guys who think that this sounds like their mama's split, Wendler says
look out.
"The 5 x 10 assistance work is no joke, if you hit it hard. It's definitely not a pussy split — in fact, it could be the best variation of all.
Following this split is the reason I decided recently to do another meet."
Twice a week of lifting: Are you sure that's enough volume?
"I think most guys — even guys with all kinds of time to train — would be better off stripping down their volume and stepping up their conditioning," says Wendler.
"Something almost magical happens to the body when you get in great condition. You look better, feel better, and you perform better.
This is essentially what we did when I played football and I seem to recall that everyone on the team was in shape."
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