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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 
Chest / Biceps 
Legs / Calves 
off
Repeat 

I would also recommend at least 15-20 minutes of cardio each day. You will need to have a minimum level of condition to even be able to complete these workouts especially when it gets into drop sets, extended sets, etc.