Blog 03: New "pump" workout split

In 2007 I started putting my mind to muscle and seeing muscle growth. I started lifting back in 1999 when I was in 8th grade at Olympic Gym with a trainer. He did an excellent job at teaching me the proper form. My goal was to get myself ready for high school football. During high school I lifted on and off and was very inconsistent. Also my main goal in high school was to increase my 1 rep max on primary lifts like bench and squat. When school was over I stopped lifting for about a year and gained some serious belly weight! I then bought a gym membership at 24 hr fitness and started trying to work the gut off in 2005. I did drop some lbs but I mainly did cardio and starved myself. I looked soft... "Skinny fat" is a good term.So this brings me back to 2007 and when I really started pumping iron. I met a guy named Lee Larsen and he was a competitive bodybuilder. Some days we would just do squats. Like 16 to 20 sets at 15 reps each time until we were to the point of barely walking and feeling exhausted. Drop sets, giant sets, super sets, 20 reps, 50 reps, lunges all around the gym... It was the first time I experienced true high volume training. Well... Needless to say it worked! Since then I've trained beyond failure and even farther and this workout split I created so I could pay forward this "skin ripping pump" experience to you. EnjoyMonday:Chest and back supersetsFlat barbell bench press and pull ups10 to 16 sets. Start with a light weight and try to accomplish around the 20 to 30 rep range. Do assisted pull-ups at first if necessary. Each set increase the weight until you can only do 3 reps. (Add weight between legs for pull ups) then drop the weight each set until you get back to your starting weight.Cable flies and seated row5 to 8 sets same as above but less sets. (Just go until you feel completely dead.) :)Tue: legs and shoulders supersetBarbell squats and Arnold presses.Same instructions as aboveLunges and side lateral raises.Same way as second exercise above.Wed: bis and tris supersetCurl bar curls and tricep rope extensions.Same style as abovePreacher curls and skull crushersSame stuff! Keep rollin!Thurs: chest and back supersetIncline barbell and pull downsSame ol style baby!Decline barbell and barbell rowsYou guessed it. Same stuffFri: legs and shouldersLeg press and push pressYup same, same!Bulgarian lunges and rear delt dumbbell raisesSame thing as alwaysSat and sun: offRelax, you made it! Enjoy a beer with your friends!