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  #1  
Unread 08-13-2009, 06:38 AM
drew21 drew21 is offline
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Default Switching to maint.

This is my last week of 6 on UD and I'll begin a 2 week maintenance on Monday. I read about running a 30%p, 30%f, 40%c diet for this and go to a normal workout schedule. Are there any prefered workouts and rep ranges? I was going to do a standard chest/tris, legs/shoulders, back/bis 3 day split. Probably do a 10,8,6,6 rep range for most exercies.

With the diet. What is the reccomended post workout nutrition?
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  #2  
Unread 08-13-2009, 07:22 AM
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michael.m michael.m is offline
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That doesn't look like the best split.
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  #3  
Unread 08-13-2009, 08:05 AM
drew21 drew21 is offline
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Quote:
Originally Posted by michael.m View Post
That doesn't look like the best split.
Care to give a reason and a sugestions as opposed to just a vague statment because it is a very common split.
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  #4  
Unread 08-13-2009, 08:40 AM
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lylemcd lylemcd is offline
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Quote:
Originally Posted by drew21 View Post
Care to give a reason and a sugestions as opposed to just a vague statment because it is a very common split.
Common isn't the same as good and IME, working everything once/week isn't a very productive way to train for making gains. If you simply want to maintain strength/muscle mass, it's fine. If not, you need to hit everything more frequently.

See:
http://www.bodyrecomposition.com/mus...I need to read the rules post.I need to read the rules post.I need to read the rules post.-gains.html
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  #5  
Unread 08-13-2009, 10:47 AM
drew21 drew21 is offline
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Thanks Lyle. Very interesting read. I'm definatly going to look into the once every five days. I must admit I have done both extremes before and had better results with the once a week than the three times per.

What about post workout nutrition?
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  #6  
Unread 08-13-2009, 12:14 PM
Fitnesschicky Fitnesschicky is offline
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The only thing I see that might have some overlap - triceps would be getting a lot of work 2 days in a row between Chest/Tris and then Shoulders the next day. What if you did Chest/Tris/Shoulders on Day 1, then Legs Day 2, and Day 3 Back and Bis? It would essentially be a push, legs, pull split. As for frequency...you could do 3 in a row and then take 2 days off to rest, then go at it again, which would allow you to work each body part every 5th day, per Lyle's recommendation. Or you could rest before Back/Bis and then rest 1 day after, before resuming the program again. Just an idea. I'm considering it myself

Last edited by Fitnesschicky : 08-13-2009 at 12:16 PM. Reason: ....
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  #7  
Unread 08-13-2009, 04:41 PM
drew21 drew21 is offline
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I'm going to give the every 5th day a shot for my 2 week maintenance and probably start a bulk after that. I'll workout mwf and alternate upper and lower. How do I look? Lyle what tempo do you recomend?

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
leg ext: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′

Wed: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

I might throw some deads in somewhere because I get huge gains from them.
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  #8  
Unread 08-22-2009, 01:07 PM
dan7532 dan7532 is offline
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Quote:
Originally Posted by lylemcd View Post
Common isn't the same as good and IME, working everything once/week isn't a very productive way to train for making gains. If you simply want to maintain strength/muscle mass, it's fine. If not, you need to hit everything more frequently.
In the last paragraph of page 50 of UD2, you suggest taking a 2 week break every 6-8 cycles of the diet. You said how to adjust one's diet while on the break, but made no mention of exercise to be performed during the break. Can you clarify?

Also, is a 2-week break suggested after 6-8 cycles of a mass-gain-adjusted UD2?
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  #9  
Unread 08-22-2009, 01:40 PM
DOM DOM is offline
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Quote:
Originally Posted by dan7532 View Post
Also, is a 2-week break suggested after 6-8 cycles of a mass-gain-adjusted UD2?
Yes, last line of last paragraph on page 50.
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  #10  
Unread 08-22-2009, 02:47 PM
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lylemcd lylemcd is offline
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Quote:
Originally Posted by dan7532 View Post
In the last paragraph of page 50 of UD2, you suggest taking a 2 week break every 6-8 cycles of the diet. You said how to adjust one's diet while on the break, but made no mention of exercise to be performed during the break. Can you clarify?
You should do some.

More seriously, training while at maintenance has been discussed here, usually in the context of Full Diet Break. check the search engine.
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