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I appreciate that Shockwave is highly balanced/optimised and variation from it will be sub-optimal, but I can only make the gym M,W,F – how would you work it into a 3 day split?My initial thought is to just work through the splits in sequence, maybe working the 'Core' stuff into the other days, so:
Mon - Chest & Bis Tue Wed - Legs Thu Fri - Shoulders, Tris Sat Sun Mon - Back I'd probably combine shoulder/tri day with leg day, since both workouts are a little shorter than the others for the most part and you'll still have enough time in between sessions for daily undulated progression.
M- Push (chest/shoulder/tri)W- Legs (Quad/Ham/Calves/Abs)F- Pull (Back/Rear Delt/Traps/bi)Rinse. Repeat.
@zewski – you suggested completly different split, than in the protocol, I'd wish to know the recomended routine by Kiefer or another person close to him
@zewski - you suggested completly different split, than in the protocol, I'd wish to know the recomended routine by Kiefer or another person close to him
Like to know what he does too. You might have to group of the exercises together, like zewski said, the whole push/pull/legs split. Combining, SW Chest, Shoulder, and Triceps; SW Back, and Biceps; SW Legs
Yeah, I can devide it by myself, problem is Kiefer made this split supper-effective including the DUP, which are enormously changed, when one changes split routine.
Ok, so this is what i came up withM Chest + biceps + DUP[back +tri]W Legs + DUP [bicep]F Back + tricep + shoulder +DUP[chest]OR I could move shoulder to wednesdayAbs Monday or wednesdayWhat do you think?
Alright, I keep trying to get Kiefer to answer this one, and he keeps getting busy with other things. (There's some REALLY exciting news I'm dying to share, having to do with DH being featured by one of the big muscle mags, but I can't yet...! We're really busy preparing for a lot of traffic... Be prepared to see a lot of new faces here in the forums!)But what you guys need to realize is that Shockwave was designed in "chunks" that you are totally at liberty to mix and match together as you see fit. Doing tris and legs together, for example, is perfectly acceptable.ALSO... you should know that the product we're building called "Shockwave Protocols" will be fully loaded with training plans for different splits along with the diet configurations that best fit these plans. So when you ask, "how do we do X days a week?" we're thinking, "damn we gotta get this product hammered out."
Thing about my training:F Back + tricep + shoulder +DUP[chest]Seems like a sh#$ load of exercises, however I did manage to complete it withing 1h and 15 minutes.Hopefully someone experienced can tell me if this is not overloaded. I didn't feel like it was too much, but it wasn't super-easy either :]
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