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>>75354

It's important to note that in order to reap the rewards of hard efforts in the gym proper recovery must be in place. This means getting enough quality food and enough sleep. You can only train as hard as you can recover from. Get a minimum of 7 hours of sleep, keep your alcohol consumption to the absolute minimum as this inhibits muscle protein synthesis, eat at least 1.5g protein x bodyweight in pounds, consume 8g total of iodized sodium throughout the day, spread your food out through at least 5 meals a day which will allow you to have a constant supply of aminos in your blood stream. I also would recommend takin an intra-workout supplement (anything with Essential Amnios and a fast acting carb source like Branch Cyclic Dextrin). This will allow you to get nutrients to the muscle while you are training and promote faster recovery and less muscle soreness. You don't want to train on an empty stomach as you will have 'empty blood'. We want blood that is full of nutrients, especially when training.


The Split

This split is rotational and allows you to train each body part 2 times within a 7 day period and gives two days of recovery in each 7 day period. Even if you feel ok to train again it is still important to use the recovery days as assigned. If you feel beat up it is ok and even encouraged to take an extra day off..
The sequence is

Split Layout

Shoulders / Triceps / Traps (can be put on back day instead)
Back / Abs
off