In the overview of Frank Calta’s Rotation for Recuperation split, we looked at using full Positions of Flexion for each target muscle when a workout lands as the once-a-week Wednesday session…
Calta’s method has you train on Monday, Wednesday, and Friday, alternating two different workouts: Workout A and Workout B. For example…
Week 1: upper body (M), lower body (W), upper body (F)
Week 2: lower body (M), upper body (W), lower body (F)
Notice that the once-a-week Wednesday workouts alternate: lower body week 1, upper body week 2.
I used 3-exercise biceps and triceps routines as examples of full Position-of-Flexion workouts you can use to extend the needed recovery time to 5 days—Wednesday to Monday…
But one thing you need to consider is indirect work: extra triceps work from chest presses and biceps work from lat pull-ins.
Pay attention to indirect work, which also occurs on lower-body day.
An option for arms on upper-body day may be to do only the ideal STX sequence followed by a stretch move for bi’s and tri’s.
And if you have good recovery ability, you may be fine with full POF on all muscles.
Just something to consider when you’re trying to determine your specific appropriate volume for Wednesday workouts.
Note: For more on full-POF workouts for each muscle, see the ebooks below.
Till next time, train hard—and smart—for BIG results.
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