Having trouble with split!

[PatBateman]

Could please use some advice. I am ready for a new split and was possibly thinking of doing something where I don't work the bi's or tri's at all. I was thinking I could work the bigger muscle groups more and they would be hit indirectly each time. I was pondering:

Mon- Chest/Shoulders
Tues- Legs
Wed- Off
Thurs- Back/Traps
Fri- Chest/Shoulders
Sat- Legs
Sun- Off


OR If this is just a bad idea, I would just go with:

Mon: Chest/Back
Tues: Legs
Wed: Off
Thurs: Shoulders/Traps
Fri: Tris
Sat: Bi's
Sun: Off

 

[Greek Freak]

Your first routine:
Mon- Chest/Shoulders
Tues- Legs
Wed- Off
Thurs- Back/Traps
Fri- Chest/Shoulders
Sat- Legs
Sun- Off

...Working chest and shoulders after back and traps isnt a good idea, your shoulders will be very overworked and so neither your chest nor shoulders will be able to handle much weight. If you flip flop wed. and thursday then your problems solved.

Your second routine:

Mon: Chest/Back
Tues: Legs
Wed: Off
Thurs: Shoulders/Traps
Fri: Tris
Sat: Bi's
Sun: Off

...Doing tri's the day after shoulders may not yeild great results because they are secondary muscles in all pressing movements. Bi's after tri's is not good either because if your bi's are sore it will hurt your tri workout. My solution would be to move shoulders to wed., then have thursday as an off day, and work bi's and tri's on friday, sat and sunday off...that gives your tri's ample time to rest before your chest workout.

 

[spatts]

What is your goal? Something sport specific? Growth?

 

[louden_swain]

How about this:

Sunday - REST

Monday - Delts and Biceps

Tuesday - Legs and Abs

Wednesday - REST

Thursday - Chest and Triceps

Friday - Back and Abs

Saturday - REST

4 days of training and 3 days of rest

 

[PatBateman]

Your first routine:
Mon- Chest/Shoulders
Tues- Legs
Wed- Off
Thurs- Back/Traps
Fri- Chest/Shoulders
Sat- Legs
Sun- Off

...Working chest and shoulders after back and traps isnt a good idea, your shoulders will be very overworked and so neither your chest nor shoulders will be able to handle much weight. If you flip flop wed. and thursday then your problems solved.

Your second routine:

Mon: Chest/Back
Tues: Legs
Wed: Off
Thurs: Shoulders/Traps
Fri: Tris
Sat: Bi's
Sun: Off

...Doing tri's the day after shoulders may not yeild great results because they are secondary muscles in all pressing movements. Bi's after tri's is not good either because if your bi's are sore it will hurt your tri workout. My solution would be to move shoulders to wed., then have thursday as an off day, and work bi's and tri's on friday, sat and sunday off...that gives your tri's ample time to rest before your chest workout.

Thanks for the posts guys. Just training for size and strength Spatts.

Greek: I love your suggestion, wondering if I did do the 1st split what anyone thinks about not working bi's or tri's weekly but hitting them indirectly?? Thanks again for a great post breaking down my splits!

 

[spatts]

Back in the BB day, I was doing:

Weights alternating heavy one week and moderate the next, for example:

Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs

On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.


I switched to the PL split because it gives me more strength AND size.

 

[proxy]

Monaday
Chest/trriceps/frront delts
Wed
back/trraps/rear delts/bicepc
fri
Legs ...
Abs you can do wheneveer you want

 

[Greek Freak]

Biceps are not a big muscle and dont really need to be hit directly as long as your training your back hard. You could just do a couple sets of bi's here and there. Triceps on the other hand I would include(pressing movements wont hit all 3 heads..and they are a big part of chest and shoulder training..so you want them to be strong) but you could do them along with your chest workout or something, you dont need to devote a whole day to your arms.