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  1. #51
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    Hey Dave,

    I'm probably going to switch to this off of Doug's 4-day split in a couple weeks (I've been on his for 10 weeks now). I'll take measurements and all that when I'd start out if you'd like and let ya know how it goes.

    Joe

  2. #52
    M&S Elite Member sloppyjoe's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    ON B workout that would be fine.

    But the A workout you should swap out a compound move for a compound move.

    What you have suggested is swapping out a compound for an isolation move.
    I see what you're saying. What would you suggest for A then. Flat BB and what else?

  3. #53
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by sloppyjoe View Post
    I see what you're saying. What would you suggest for A then. Flat BB and what else?
    Why not leave it the way it is and do Incline BB Bench?!?
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  4. #54
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by chemist View Post
    Hey Dave,

    I'm probably going to switch to this off of Doug's 4-day split in a couple weeks (I've been on his for 10 weeks now). I'll take measurements and all that when I'd start out if you'd like and let ya know how it goes.

    Joe
    Measurements and PIcs when starting a new routine is almost always welcomed!
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  5. #55
    M&S Elite Member sloppyjoe's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    Why not leave it the way it is and do Incline BB Bench?!?
    I'm just so used to having a different movement in rather than a press. I thought I'd do one thing for A and a different thing for B just to mix it up. But I can do it as is but for upper body B i want to replace dips with flat bench. I'd like to favor incline this routine because during my bulk I mostly focused on flat.

  6. #56
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by sloppyjoe View Post
    I'm just so used to having a different movement in rather than a press. I thought I'd do one thing for A and a different thing for B just to mix it up. But I can do it as is but for upper body B i want to replace dips with flat bench. I'd like to favor incline this routine because during my bulk I mostly focused on flat.
    Doing Incline BB on Workout A
    and then Incline DB on workout B

    would be variety, no?!?
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  7. #57
    M&S Elite Member sloppyjoe's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    Doing Incline BB on Workout A
    and then Incline DB on workout B

    would be variety, no?!?
    Yes it would, so lets do this

    A: Incline BB, flat DB
    B: Incline DB, dips

    will that work?

  8. #58
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by sloppyjoe View Post
    Yes it would, so lets do this

    A: Incline BB, flat DB
    B: Incline DB, dips

    will that work?
    YES!

    DO you add weight to your body for the dips?

    You may need to after week 3 or 4.
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  9. #59
    M&S Elite Member sloppyjoe's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    YES!

    DO you add weight to your body for the dips?

    You may need to after week 3 or 4.
    I usually don't add weight. But that was when I was doing 4 sets of 4 chest exercises and id do dips at the very end, was really tired. I'll make sure to add weight and give it all I got dave.

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    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by sloppyjoe View Post
    I usually don't add weight. But that was when I was doing 4 sets of 4 chest exercises and id do dips at the very end, was really tired. I'll make sure to add weight and give it all I got dave.
    This pleases me!



    I just envisioned someone of your strength doing like 1,000,000,000 bodyweight dips! That's all! Want to make sure you get the proper overload going!
    Last edited by muscletrainerdh; 05-20-2010 at 04:52 PM.
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  11. #61
    M&S Elite Member sloppyjoe's Avatar
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    [QUOTE=muscletrainerdh;372657]
    Quote Originally Posted by sloppyjoe View Post
    I usually don't add weight. But that was when I was doing 4 sets of 4 chest exercises and id do dips at the very end, was really tired. I'll make sure to add weight and give it all I got dave.[/QUOTE]

    This pleases me!



    I just envisioned someone of your strength doing like 1,000,000,000 bodyweight dips! That's all! Want to make sure you get the proper overload going!
    I don't train for strength and never really have. I can't do that many bodyweight dips, i go low and i go slow. Trust me, even though I can't do that many I still go until I cant anymore and I feel it.

  12. #62
    Coming Up The Ranks chemist's Avatar
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    Hey Dave,

    So I just finished 12 weeks on Doug's 4-day split, and I think I'm going to switch to yours. You requested measurements and before pictures, so I figured I'd supply you with those. I'll probably do your 4-day split for 12 weeks. I'm starting to get antsy to cut... I feel fat, haha.

    I'm 6'2", 177lbs.

    Measurements (I have no idea if I'm measuring these correctly, haha)-

    Bicep: 13"
    Waist: 32"
    Quad: 21.5"
    Calf: 15"
    Chest: 40"
    Wrist: 6.75"

    I attached three pictures I took tonight with my sweet cycling tan. I'm still pretty pathetic, haha.

    Hopefully I'll be a proof of principle for ya? Need any other info?
    Last edited by chemist; 05-27-2010 at 10:48 PM.

  13. #63
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by chemist View Post
    Hey Dave,

    So I just finished 12 weeks on Doug's 4-day split, and I think I'm going to switch to yours. You requested measurements and before pictures, so I figured I'd supply you with those. I'll probably do your 4-day split for 12 weeks. I'm starting to get antsy to cut... I feel fat, haha.

    I'm 6'2", 177lbs.

    Measurements (I have no idea if I'm measuring these correctly, haha)-

    Bicep: 13"
    Waist: 32"
    Quad: 21.5"
    Calf: 15"
    Chest: 40"
    Wrist: 6.75"

    I attached three pictures I took tonight with my sweet cycling tan. I'm still pretty pathetic, haha.

    Hopefully I'll be a proof of principle for ya? Need any other info?
    Ahhhh, thanks for that.

    Great pics, your quads look awesome!

    Don't be silly. If you measured at your Waist at belly button level and your wrist in the proper place, that puts your body fat estimate at around 10.5 - 11%! And at 6' 2" you're are naturally lean!!

    so that puts your:
    Fat Free Mass @ 157.53 lbs
    Fat mass @ 19.47 lbs

    If you are worried about 'Fat gain' keep an eye on that waist measurement as the rest of your body grows. Since most fat is stored in the waist, if your wieght is going up but waist is staying the same, or growing slowly (1/2 inch per 5lbs of weight gain) then we should be OK.

    Weigh in each wednesday, first thing in AM, and track the trend upwards.
    Retest your body fat every 3 to 4 weeks.

    I think you'll be fine!

    Good luck and thanks for trying the DULS!

    Dave
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  14. #64
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    Thanks Dave! Will do.

    I expect to be as big as you after 12 weeks on this, or I'm gunna be let down. Haha, kidding. I'll let you know how the first week goes. I might take this next week off cuz I'm out of town for the long weekend, and isn't it usually best to take a week off every couple months?

  15. #65
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    Finishing up week two. Leg work outs are pretty brutal. Upper body though I haven't had too much trouble with. I feel like I'm not getting enough worked out in my arms and whatnot. They're just never really sore.

  16. #66
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by chemist View Post
    Finishing up week two. Leg work outs are pretty brutal. Upper body though I haven't had too much trouble with. I feel like I'm not getting enough worked out in my arms and whatnot. They're just never really sore.
    Soreness is not a requirement for muscle growth.

    YOu're only on week 2, as you go along and start upping the weights you should start to feel it.
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  17. #67
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    Fine, fine. It's so tempting to do more arm exercises, but I won't, haha. :P

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    I was just wondering if anyone had the spreadsheet they could send me?

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    Quote Originally Posted by furrygiblets View Post
    I was just wondering if anyone had the spreadsheet they could send me?
    It is on it's way!!
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    Quote Originally Posted by muscletrainerdh View Post
    It is on it's way!!
    Cheers fella, much appreciated

  21. #71
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    just finished daves V.I.F, loved it, now starting the Upper/Lower split as im liking it more than 4 day splits.

    did my first day today, very intense on the legs but i like the volume change from day to day. i have upped about 20kg on my squats since starting the VIF and everything else has increased accordingly.. switched from bulk to cut halfway through the VIF and im still gaining strength, going to use the Upper/Lower split primarily for cutting cant wait to post up some results!!
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  22. #72
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    yo dave,

    so i'm on four months of your split, and i'm thinking of working doug's big arm routine into the split. would you recommend just focusing on of the upper days to be more "arm heavy" and do his routine on that day and the other upper day being more chest and back heavy?

    thanks!

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    How much would splitting this routine across 2 weeks as shown change its effectiveness?

    ie wk 1: Mon - Upper A, Wed - Lower A, Fri - Upper B
    wk2: Mon - Lower B, Wed, Upper A, Lower A

    etc etc?

    im loving the routine, however can only make three days a week and struggle with energy levels when workouts exceed an hour max, so the suggested 3day split for this is a no go.

  24. #74
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    Hey Dave, I'm thinking of starting this sometime in mid-January and I had a question.

    How long does the deload run? 1 week, then start over for another 6 weeks, etc, etc?

    I plan to run this as written, then maybe for the next cycle(s) adding in some shoulder work like you previously suggested.
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    Still wondering about this. I'm guessing one week of deload would be sufficient.
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