LoneRider
Level 6 Valued Member
For the past three plus years the Rule of Ten, as outlined in both Power to the People and later Easy Strength done in an A/B split 2-3x a week has been my go-to program if for some reason (generally a boss that likes us to do PT as a group) I cannot train as I normally would like to train.
I recently encountered an article on Myosynthesis.com that inspired another 2-3x/week split for barbell training that I wanted to share with the forum and get some feedback on.
First off the article is linked here: Article on Bulgarian Style Training on Myosynthesis.com
I don't intend to train 7/week as Abadjiev's athletes would. To me that defeats the purpose of the Rule of Ten (however intoxicating strength training is) and strength training easily without affecting other things I have to worry about.
However the article gave a nice 3x exercise template for an A/B split that I liked quite a bit. The general template is below and sounded like a nice same but different of what I've been doing all along (squat, deadlift, press, bench press, pullups are my five staple exercises whenever I have to 'go minimalist' with my training):
I recently encountered an article on Myosynthesis.com that inspired another 2-3x/week split for barbell training that I wanted to share with the forum and get some feedback on.
First off the article is linked here: Article on Bulgarian Style Training on Myosynthesis.com
I don't intend to train 7/week as Abadjiev's athletes would. To me that defeats the purpose of the Rule of Ten (however intoxicating strength training is) and strength training easily without affecting other things I have to worry about.
However the article gave a nice 3x exercise template for an A/B split that I liked quite a bit. The general template is below and sounded like a nice same but different of what I've been doing all along (squat, deadlift, press, bench press, pullups are my five staple exercises whenever I have to 'go minimalist' with my training):
My own split is this one:Session A
Squat
Press
Pull
Session B
Pull
Press
Pull
Session A:
Training would be done 2-3 times a week with an A/B format and following this scheme of sets and reps from Easy Strength:Front Squat
Military Press (powercleaning bar at start of each set)
Deadlift
Session B:
Weighted Pullups
Bench Press
Snatch Grip Deadlift (I read a recent article on this exercise at T-Nation and on Elite FTS and was curious to add this to the repertoire)
Just looking to see if there are any recommendations anyone has to this particular split and also wanted to share this idea with the forum on the barbell side of the fence.3x3 (Heavy)
5x2 (Heavier)
2x5 (Light)
6x1 (Sorta Max)
5,3,2 (Moderate, with increasing weight each set)