Phasing muscle groups

HypertrophyCoach Joe Bennett Forums Training Phasing muscle groups

Viewing 5 posts - 1 through 5 (of 5 total)
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  • #24629
    Ben Kinniburgh
    Participant

    Hey Joe

    If I was going to run a 3-4 phase cycle where my focus is say Chest for the first phase, back for the second phase, legs for the third and maybe shoulders and arms for the fourth, could (or would it be good) to train these focused body parts 3 times a week for short periods, maybe 4 weeks per phase?

    I know you have done this with delts and arms, but does same apply for the bigger muscle groups?

    If so, what would you say to be careful of so I don’t regress

    For a 5 day a week split, with chest focus for instance how does this look:

    Monday
    Incline Smith bench 2-3 working sets
    Slight decline Smith bench 2 working sets
    Pec dec/cable fly 2 working sets

    Wednesday
    Incline DB press 2 working sets
    DB fly 2-3 working sets

    Friday
    Chest dips 2 working sets
    High Incline Smith press 2 working sets
    Pec Dec 2 working sets

    Rest of the body fitting in where can, obviously de-prioritsed

    If I only did this for 4 weeks, is this a good approach (enough/not enough work/too much work) if I was then to move onto the next body part in the next phase say Back focus and then train chest once a week?

    If it’s ok to do, would you include things like pump work as well at each session, or maybe sub out a meat and potatoes for pump work, or just do the working meat and potatoes sets?

    Assume recovery is ok for a normal person, sleep and stress is pretty controlled, nutrition pretty good

    Cheers

    #24630
    Joe
    Keymaster

    Hey Joe

    If I was going to run a 3-4 phase cycle where my focus is say Chest for the first phase, back for the second phase, legs for the third and maybe shoulders and arms for the fourth, could (or would it be good) to train these focused body parts 3 s a week for short periods, maybe 4 weeks per phase?

    I know you have done this with delts and arms, but does same apply for the bigger muscle groups?

    If so, what would you say to be careful of so I don’t regress

    For a 5 day a week split, with chest focus for instance how does this look:

    Monday
    Incline Smith bench 2-3 working sets
    Slight decline Smith bench 2 working sets
    Pec dec/cable fly 2 working sets

    Wednesday
    Incline DB press 2 working sets
    DB fly 2-3 working sets

    Friday
    Chest dips 2 working sets
    High Incline Smith press 2 working sets
    Pec Dec 2 working sets

    Rest of the body fitting in where can, obviously de-prioritsed

    If I only did this for 4 weeks, is this a good approach (enough/not enough work/too much work) if I was then to move onto the next body part in the next phase say Back focus and then train chest once a week?

    If it’s ok to do, would you include things like pump work as well at each session, or maybe sub out a meat and potatoes for pump work, or just do the working meat and potatoes sets?

    Assume recovery is ok for a normal person, sleep and stress is pretty controlled, nutrition pretty good

    Cheers

    #24644
    Ben Kinniburgh
    Participant

    I guess the main thing is wanting to bring all my body parts up, but you have said you can’t prioritise everything. So I’m trying to find a way to give everything priority at some point. The 4 weeks was just a guess assuming you couldn’t do something this frequent for too long

    #24674
    Joe
    Keymaster

    I guess the main thing is wanting to bring all my body parts up, but you have said you can’t prioritise everything. So I’m trying to find a way to give everything priority at some point. The 4 weeks was just a guess assuming you couldn’t do something this frequent for too long

    #24689
    Ben Kinniburgh
    Participant

    [quote quote=24644]I guess the main thing is wanting to bring all my body parts up, but you have said you can’t prioritise everything. So I’m trying to find a way to give everything priority at some point. The 4 weeks was just a guess assuming you couldn’t do something this frequent for too long

    [/quote]
    Thanks mate, that makes sense…actually is much simpler lol

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