How do YOU choose your workout-split?

[BenchBoss]

Are there any guidelines you guys use to choose your workout split?

For example why would you use 1-2-3 rest, 1-2-3 rest, split as appose to the "standard" Monday, Tuesday - Thursday, Friday split (resting weekends and Wednesdays).

Going on my final 6-week hypertrophy phase before my cut, how should I make my split for MAX gains?

Thanks for any help!

 

[Evan Tipps]

When I choose a split I look for the hardest one the most days and the most volume! But most people don't do that.

 

[Buildingup24]

Max gains- prolly GVT followed by advanced GVT

I think that carries you for 12 weeks total

 

[BenchBoss]

Max gains- prolly GVT followed by advanced GVT

I think that carries you for 12 weeks total

Just did a little research on it. Very interesting concept, similar to some of Kris Gethins's training routines. Have you ever done GVT... how many rest days did you take, or was the span of training different muscles before you train the same good enough for you?

Might have to try this! I can only imagine the calorie intake!

 

[Buildingup24]

Just did a little research on it. Very interesting concept, similar to some of Kris Gethins's training routines. Have you ever done GVT... how many rest days did you take, or was the span of training different muscles before you train the same good enough for you?

Might have to try this! I can only imagine the calorie intake!

I have NOT run it full time. I do use it sometimes for assistance work. N just scale back a few sets. The size gains from 6x10 r great...I can only imagine the gains from 10x10 for 6-8 weeks

 

[BenchBoss]

I have NOT run it full time. I do use it sometimes for assistance work. N just scale back a few sets. The size gains from 6x10 r great...I can only imagine the gains from 10x10 for 6-8 weeks

Hahaha! I'll let you know! Started today, pretty insane. Did 5 reps of both Bench, and flat bench, along with back.

Crazy, crazy stuff. I think I'm in love!

 

[Srt8088]

I have a 1 month routine where the first week is 4 exercises 4 sets of 7 each rep is seven seconds down(negative) one second up(positive) one minute rest between sets. The second week is 3 exercises 10 sets of 10 reps thirty seconds rest between sets. The third week is 4 exercises 4 sets of 10 reps one minute rest between sets. The fourth week is 4 exercises 5 sets 15-20 reps thirty seconds rest between sets. I work out five days a week shoulders/calves, back/tris, legs, chest/bis. I do at least one compound movement per body part ( excluding bis/tris) and I strictly stick to my time between sets. I constantly switch exercises that way no one month work out is ever the same nor are the exercises week to week. I found my body responds best to this low volume high volume type of training. I've ran a few oral cycles in the past but I've been all natty since I started strictly following this routine and I've put on 5 lbs on top of the gains I've kept from my cycles so I'm really pumped to see what where this will take me when I do my first injectable cycle in January.

 

[YoungNatural]

Max gains- prolly GVT followed by advanced GVT

I think that carries you for 12 weeks total

I've had a lot more success with FST-7 for size gains, so I would recommend that too.

 

[TestGuy663]

I always have liked chest and biceps. shoulders and triceps, legs and back.

 

[stevesmi]

the worst thing you can do is go to the gym M, W, F.. or some routine like that.. the body needs to be tricked and fooled. try going to the gym at a time you are not used to, trust me you will have an amazing workout.

what I do is I aim to go everyday to the gym. if something comes up then I don't go.. if i get sick then i don't go.. etc. if you plan on going lets say M, W, F and something comes up where you can't make it on monday.. then you just went from friday to wednesday without a workout in between and set yourself back.