[Sam Davies]

I will try this split below for the next 4 weeks to see how it goes

Quads delts arms

off

Back hams rear delts

Chest shoulders arms

off

repeat

works out over 10 days

Arms/delts frequency x4 which are weak points, the rest of the body parts will be hit x 2 over 10 days

would 1 exercise for biceps and triceps be enough volume on each of them arm days 2-3 sets

Thankyou for your time

[Sam Davies]

To be honest it changed quite frequently as majority of injuries were tendon issues so I would still group chest delts triceps/ back biceps/ legs but there was a lot more days off as one injury would have a knock on effect to the following day for the next training session. volume was not crazy high was always a top set and a back off set but more like 8-10 rep followed by 12-15 where as now i do 5-8 followed by 10-12 which i certainly recover from better.

part of it was exercise selection the amount of times I put a incline dumbell or a hack squat back in thinking they were musts where as I’ve progressed so much more from a leg press and a incline machine.

I have learnt my lessons on volume/ frequency from the trial and error so now it’s trying to find what will work as long term plan to keep me growing for the full off season hitting things as regular as possible without any injuries!

[Sam Davies]

the 2 days In a row are not mandatory it just worked out i was fully fresh to go again for the 3 big days in a row and as strength was progressing i kind of kept it that way after dieting just now I’m thinking about the frequency change to prioritize week points

I do feel a lot of my injuries were from overtraining (too much volume ) so I can see your point on why the other splits probably failed me from poor programming at the time.

Volume has certainly come down a lot which is why I am recovering a lot better and keeping injuries away.

I like the look of that split-

legs delts/arms

pull rear delts

push arms added side laterals

rest rest repeat

or i could maybe do

legs delts arms

pull rear delts

off

Push arms/ side delts

off

repeat

that would give me more frequency on weak points and not too many days between for the leg and pull days

I Appreciate the reply