New year, new style!
Okay, well, actually this isn’t so new, having done it for some time. It was a few years ago, though, so technically it qualifies as old-school… 
The idea is simple. You have three destinct periods in training; one regular (8-12 reps, relatively heavy), one superslow (60 sec per set, aiming for 6 reps only!) and one real fast (20-30 reps as fast as possible). These are done 4 weeks each. You can actually keep the same split and even the same exercises throughout if you want, because the difference in stimulus is enough to keep you from plateauing. Ever.
Oh, and also took on a cyclical split, too! A 4-day split with three days of training a week.
Like this:
Week 1: Day 1 Day 2 Day 3
Week 2: Day 1 Day 2 Day 4
Week 3: Day 1 Day 3 Day 4
Week 4: Day 2 Day 3 Day 4
Every muscle group gets three weeks of training followed by one day off from targeted training. Also keeps one from any over-training. Pure genius if you ask me. I came up with this program through trial and error whilst working at Wellness, a chain of fitness centers that subsequently were bought by SATS.
Here’s how I split the musclegroups:
Day 1: Back, delts
Day 2: Chest, traps and neck (haven’t done traps and neck in a while and thought it could be fun)
Day 3: Legs and calves
Day 4: Arms and forearms/grip
January 6th, 2006 at 3:56 pm
Looks like a pretty good split. What sort of neck training are you doing?
January 6th, 2006 at 6:10 pm
The leg training on the fast phase is kill on that split, especially as the weights should be heavy enough to cause failure. Did it with the maestro himself when we both did building (I am doing lifting now, hehe).
January 6th, 2006 at 10:45 pm
I say leg pressing at 20-30 reps fast is an aerobic workout if anything is. Feels like you’d sprinted afterwards.
Neck training..hmm. The usual flexion, extension, lateral flexion (side bending) and rotation. All by applying resistance personally myself to approriate region of head/face.
January 6th, 2006 at 10:46 pm
Umm… I believe the word is “approPriate”, actually… Oops.