4 like someone each dog daily undeveloped area of group well thought out or based the most rudimentary exercise science S Given that the next training cycle I would like to bring up specifically biceps and delts, how would you suggest to up the frequency with these? Would the volume have to just be split into 2 weekly session or can I increase it altogether for the target body parts? order for your muscles to grow, they need to rest recover from your workout. Your body can only recover to a certain point. I'm going to use comparison here to prove point. Let's say you dig a hole the You remove 20 cubic feet of dirt while doing On the other side of the hole, you have a pile of dirt that is exactly 20 cubic feet. You use this dirt to fill the hole you just made. You are able to fill the hole until it is flush with the the end there is no change. Let's say you dig another hole the You remove 40 cubic feet of dirt while doing On the other side of the hole, you have a pile of dirt that is exactly 20 cubic feet. You use this dirt to fill the hole you just made. But you are only able to fill the hole up half way. Let's say you dig yet another hole the You remove 15 cubic feet of dirt while doing On the other side of the hole, you have a pile of dirt that is exactly 20 cubic feet. You use this dirt to fill the hole you just made. Now you have a little mound of earth sitting on top of the The is your muscle Digging a hole is your workout The pile of dirt at your disposal is you ability to recover End result is filling the hole back up The first scenario is what a lot of guys do. They work out but 't recover enough to actually grow their muscle they work out to the point where recovering gets them back to where they started. The second scenario is working out WAY TOO MUCH at once. Now you're unable to recover and your muscles actually begin to decrease size over time. The third scenario is what we're after. You want to work out that recovering actually builds past where you started. 8x Mr. Haney had a mantra of ‘Stimulate, 't annihilate' or something similar. Thus, you want to spread volume out over the week that you can recover from the work you are doing. Whether that's 3x a week or 2x a week is completely up to your body and recovery rate. There's a accomplished gym vet who used to post on here more frequently, who after reading a thread on Meadows methods, commented something like, this is just 80's to 90's volume training. And that's true. It's just that Meadows started promoting standard bodybuilding training at a time which the trend was for the promotion of training for strength and the physique follow. We how that worked out for some people. I really dug into his stuff when he and T Nation were collaborating together, I consider myself at least somewhat informed on his stuff. As others have said the real meadows magic is the exercise selection, sequencing, and intensity volume progression over a 12 week time frame. Having said that, the basic layout is: Day 1: chest, shoulders Day 2: back Day 3: arms Day 4: legs Traditionally he would put arms and legs back to back and have a rest day after each of the other workouts. Thus a regular week would be: Chest shoulders, off, back, off, arms, legs, off Again as others have said he has different layouts depending on what needs to be brought up, but this is the generic meadows bro split. Honestly, as @BrickHead said it's essentially intelligently laid out old school BBing routine. Lots of sets the 10 rep range. Sometimes higher, sometimes lower. Slowly add volume at times, then add weight intensity techniques at other times. Keep eye out for joint health and voila, meadows routine. Oh, and hamstrings before squats. His thoughts on exercise sequencing are really what sets it apart from other routines, opinion. I've never seen anyone else put as much thought into it as that If all you ever did was alternate between a few months of Mountain Dog and a few months of DC, you'd be a very big, very strong person indeed. Its a bit trickier to find than I thought, here are a few good pages: Mountain Dog Diet 14 May 14 Training FAQs Nutrition Fitness Customized Programs Mountain Dog Diet Basically there outlines his generally philosophy, which is Pump Exercise, Heavy Exercise, Pump Exercise, Stretch Exercise that could be: DB Bench focusing on squeeze, bench, machine press, fly with 2 second pause the stretched position or: Hamstring curls, squat, leg press, lunges, romanian deads From that article: Want bigger arms? There are four keys things to remember when it comes to training them. Check ‘em out here. Do your pecs look like something you'd find at IHOP covered maple syrup? Then this article is for you. Does your physique disappear from behind? Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance. Most lifters are lacking the leg department. Why? Because the