Mon, Tues, Thurs, Friday Split Routine...

[T-Rage]

I like the idea of this split alot in the sense that it allows a minimum of 2 days rest and a maximum of 3 days rest between muscle groups and that each body part is hit twice a week. I have read the Essentials of Strength Training (which is an excellent book written by doctors, trainers, etc. based on scientific studies of trained athletes) and it recommends this split but more so recommends a minimum of 1 day rest and a maximum of 3 days rest between muscle groups (atleast for beginners to intermediate). The book says that hitting a muscle group once a week can maintain strength and size but that it will be difficult to make additional size or strength gains this way. I used to do the Mon(Chest), Tues(Back), Wed(Shoulders), Thurs(Arms), Fri(Legs), Sat(Off), Sun(Off) and I did make some gains but I felt worn out all the time and would end up taking off days in between (because I was tired, etc.) which meant I was only hitting each muscle group once every 7-10 days. Also, alot of those who recommend this 5 day a week program are using gear and therefore most naturally trained athletes wouldn't be able to handle this. Anyway, here is my concern.

I want to start using this split but the generic upper body/lower body split seems to have some drawbacks. That would mean my workouts would look like this:

Monday/Thursday
Arms
Shoulders
Chest
Back

Tuesday/Friday
Legs

That's a long training session on Monday/Thursday not to mention the fact the my triceps would start to exhaust prematurally hitting arms, chest and shoulders. I would like to move at least one muscle group from the Monday/Thursday workout to the Tuesday/Friday workout but I'm not sure which one. I'm considering moving my Back workout as I think shoulders and chest go well together. For those that are following this split how did you do it and do you like it?

 

[TheOak84]

I used to do the Mon(Chest), Tues(Back), Wed(Shoulders), Thurs(Arms), Fri(Legs), Sat(Off), Sun(Off) and I did make some gains but I felt worn out all the time and would end up taking off days in between (because I was tired, etc.) which meant I was only hitting each muscle group once every 7-10 days. Also, alot of those who recommend this 5 day a week program are using gear and therefore most naturally trained athletes wouldn't be able to handle this.

omg, i hate people that say 5 days a week is too much and you NEED gear (just say steroids.) Dam guys, stop being a bunch of babies and just go 5 days a week. I dont wanna hear your stories on how its hard...

 

[Fatty4You]

Hey T, i am also reading the Essentials of Strength Training. Its a good book, by i have a hard time getting though the energy production and hormone responses, just cause its not as easy for me to remember and understand. But i am looking forward to getting through it.

I haven't gotten that far in the book, so i cant really comment about the 4 day split you got. But, i know from experience, that i Cannot hit muscle so close together. I wouldn't consider myself and more than Intermediate lifter, but when i work my legs on monday they are sore generally wenesday and probably thrusday, and i wouldn't want to work a muscle when it is already sore.

Essentially you are fitting your entire body workout into two different days. THats a LOT to do each day. I dont know enough about overtraining or body physiology, but that seems like too much to me.

-Fatty

 

[T-Rage]

Fatty,
Glad your reading the book, too. I always go back and re-read it all the time.

My old training method was very intense (I was only 190 and would do reps with 100 lb dumbell's for chest) and I did make progress, however I felt like I was always on the edge of injury/overtraining. I am coming off a lower back injury so I'm forced to change my training habits at least for the next few months or so. I'm hoping that I can make good gains by hitting each body part twice a week. If that means backing off on the intensity then so be it. It begs the question...

It is better to hit a body part more often but less intensively (volume principle for hypertrophy) or is it better to hit a body part less often but more intensively (HIT)? Regardless of the results (size/strength gains) I am sure that the former is far less likely to cause injuries which can ultimately set you back for months sometimes.

 

[Fatty4You]

Definately you want to avoid injury since it sucks. I am currently trying to get my knees back in shape, and i have had some minor shoulder injury in the past, but nothing too serious. But even this knee "discomfort" is really annoying and takes away from my workouts.

However, there are people that say as long as you keep good form, you will never get hurt. But how many people have perfect form?

As for which is better, volume vs. intensity, as far as i can see, the better choice is what ever keeps you coming to the gym and staying in shape and being happy. If you try to go heavy and you are miserable all the time and worried about being injured, than what the hell is the point, right?

But, if you are gonna do the m/t/t/f split you might want to try different type of workouts for the different days. Like maybe go heavier earlier in the week, then on the duplicate day, go lighter and more volume. I am not sure how this would affect recovery or possible overtraining.

-Fatty

 

[makedah]

That's a long training session on Monday/Thursday not to mention the fact the my triceps would start to exhaust prematurally hitting arms, chest and shoulders. I would like to move at least one muscle group from the Monday/Thursday workout to the Tuesday/Friday workout but I'm not sure which one. I'm considering moving my Back workout as I think shoulders and chest go well together. For those that are following this split how did you do it and do you like it?

If you put back with legs, you can do deadlifts!

My goals are probably different from yours but here's what I do. I do a modified version of WSB, so don't "isolate" body parts as such (for example, I work some part of my back every time I train), but basically it ends up being:

Monday ('heavy') /Thursday ('light')
legs
core (low back/abs/obliques)
grip/wrists

Wednesday ('heavy') /Saturday ('light')
chest
tris
shoulders
rear delt/rotator cuff
On Saturday I also do 1 forearm/lower bicep move (hammer curls or reverse curls) to help me with my chins.