a discussion of philosophies: which split is better?

[Cap'n Cooke]

my friend and i were discussing this during lunch. we both agreed that the goals are general muscle mass gain/definition.

his side:

a routine working 3 of the 6 major muscles (bi/tri/back/chest/legs/shoulders) should be done per day. he suggests working tri/bi/shoulders on day, and chest/back/legs the next, for a total of SIX sets per muscle.

my side:

one major muscle group per day with a day off, working for 1 hr-1:30 hr, working an average 12-20 sets per muscle.

assume the diet is identical.

no taking sides. which do you prefer and which is more logical for muscle gains?

 

[gettinlarger]

To be honest, I don't think either is more logical than the other for muscle gain. If his is done more than a couple days a week, that's some intense overtraining. Yours, with only "a day off," is also indicative of overtraining. These are just my opinions, but I'm sure some guys on here would back me up.

 

[Vigorous]

training

I am pretty much on the same page as gettinlarger looks like some overtraining, but everyones different and if works for you then great... I dont know if your friend does this but
chest/back/legs all on the same day.. Im so fryed after one of those, I dont know how he'd apply alot of intensity to the rest.. Id suggest spliting that up and having some rest days... Muscle growth takes place out of the gym not in.. Just my .02 cents

Vigorous

 

[coolcolj]

1.5 hour session is pretty long, man your Test must be low, lots of cortisol flowing around.

 

[JG1]

I've tried every split under the sun.....

and for me this one works the best:

Monday:
Chest/Back/Abs-----chest and back are done in compound sets for 9 sets each to failure, abs are done for 5 sets heavy to failure

Wednesday:
Shoulder/Arms-----delts get 7 sets to failure, bi's and tri's are done in compound sets and get 6 sets to failure each, forearms get 5 sets to failure

Friday:
Legs------Quads get 9 sets to failure, hams get 6 sets, calves get 6 sets.


I've been using the split for a LONG time and the only thing I switch up on it are the exercises when I get stale. I've put on a LOT of muscle with this split

 

[The Shadow]

I like the body part per dya split - 9-12 sets though - in and out in under 45.

 

[Vortexx]

??? for JG1

JG1 How do your compound sets for bi&tri look like?

Lately i am experimenting a lot with short frequent workouts, using trisets and compound sets....

 

[nikkita]

Re: I've tried every split under the sun.....

and for me this one works the best:

Monday:
Chest/Back/Abs-----chest and back are done in compound sets for 9 sets each to failure, abs are done for 5 sets heavy to failure

Wednesday:
Shoulder/Arms-----delts get 7 sets to failure, bi's and tri's are done in compound sets and get 6 sets to failure each, forearms get 5 sets to failure

Friday:
Legs------Quads get 9 sets to failure, hams get 6 sets, calves get 6 sets.


I've been using the split for a LONG time and the only thing I switch up on it are the exercises when I get stale. I've put on a LOT of muscle with this split

I agree more with a split like this one.

But I must emphasize that in my opinion mass gain and definition involve different routines.

 

[JG1]

Re: ??? for JG1

JG1 How do your compound sets for bi&tri look like?

Lately i am experimenting a lot with short frequent workouts, using trisets and compound sets....

Basically with compound sets you'll do one set of bi's, rest a minute or two, then do a set of tri's, rest another minute or two then back to bi's...etc, etc.

I find this works great with Chest and back, as well as arms. This si the arm routine I did today.....

compound sets with:
incline curls...3 sets
pushdowns...3 sets

compound sets with:
preacher curls...3 sets
overhead extensions...3 sets