Different training routine debate...

[T-Rage]

I decided to start this thread not to start a flaming battle but to try to address some of the problems with various training routines and hopefully get some answers from real life experience.

Factors that make up a routine:

1) How many times a week each muscle group gets hit

2) Different splits and the tradeoffs

3) Total rest days between the same muscle groups

4) Intensity vs. volume vs. frequency

3 day split
Mon - Chest, shoulders
Tues - Off or cardio
Wed - Back, Arms
Thurs - Off or cardio
Fri - Legs
Sat - Off or cardio
Sun - Off or cardio

Pros
Plenty of rest
Workouts are not too long
Legs have their own day

Cons
Only hitting muscle groups once per week

4 day push/pull split
Mon - Chest, shoulders, tris
Tues - Legs, back, bis
Wed - Off or cardio
Thurs - Chest, shoulders, tris
Friday - Legs, back, bis
Sat - Off or cardio
Sun - Off or cardio

Pros
Each muscle gets hit twice a week
Uses push/pull
Atleast 2 days but no more than three days rest for muscle groups

Cons
Workouts can run long
Workouts can't be as intense
Tues and Friday are intense days

5 day split
Mon - Chest
Tues - Back
Wed - Shoulders
Thurs - Arms
Friday - Legs
Sat - Off or cardio
Sum Off or cardio

Pros
You can be totally intense and focus on one muscle group at a time
Workouts are shorter

Cons
Muscle groups only get hit once a week
Not enough rest days
I tend to get burnt out on this very quickly

Feel free to tell me why I'm wrong regarding my assumed pros and cons.

 

[JKurz1]

T - you already know what I think. IMO 5 day is the best. Adequate rest = no overtaining. However, you could possibly swing the smaller muscle groups (bis, tris, chest) twice a week and the larger ones once, to allow for more of a recoup.

In the new flex, they showed a split used by Ronnie C. (I know, he probably doesn't use it).......anyways, he paired up Bi's and Quads and Hams with back......chest/tris/shoulders on day 3 and then day 4 goes back to bis/quads with the 7th day off. Some may not like cause they feel they need to keep the "blood" in one section of the body, but I'm not so sure it matters.

 

[casualbb]

I'd pick 2...high frequency is more important than most people realize.

-casual

 

[T-Rage]

I'd pick 2...high frequency is more important than most people realize.

Yeah, I've tried 1 and 3 with problems. Number 2 seems to me to be the best and that's why I'm trying it.

For example people who are rehabing an injury or trying to strengthen tendons will do far better on number 2 because of the frequency. Someone rehabing would not be able to hit the muscles with the intensity required when hitting a muscle group just once a week.

One other thing we never look at is long term effects of any routine. For all we know one routine may accell over another in terms of increasing tendon strength and preventing injury.

 

[casualbb]

High rep stuff is really good at increasing connective tissue strength. Like 15-ish. One could cycle rep ranges in a split program...say start doing 15, and do that for a time, then switch to 5 or 6-8 or whatever. That way you'd get connective tissue strengthening and some more growth when the weights get heavier.

-casual