time for a switchup

[SAGAT]

hey people,

i was wonderin' if i could get some input here...looking for a new split, this is my current one:

chest
back
off
shoulders
bis/tris
off
legs
REPEAT

basically, i want an extra day off, i was thinking about the following split:

chest
back
off
bis/tris
legs/shoulders
off
off
REPEAT

good idea?

 

[SAGAT]

anyone.....

 

[Lord_Suston]

I would recommned;

Legs/ traps
Chest/ delts
rest
Back/ calves
Arms
rest
rest

 

[SAGAT]

thnx for the input lord suston. however, won't my delts be exhausted from the benching? and btw, is this the routine you yourself follow at the moment?

 

[Lord_Suston]

usually the delts take a beating from benching but when i do that routine I work on volume to help on delt size....

right now I am on a fighting split but it works very well for stength and spedd

D1 Chest/ tris/ calves
D2 box or cardio if you are trying to rip up
D3 Back/ bis/ traps
D4 box or cardio if you are trying to rip up
D5 Legs/ delts
D6 box or cardio if you are trying to rip up
D7 repeat

I know this seems kinda rough but the boxing and cardio are helping me lean out and have not noticed any loss in strength at all, actually I am gaining quite a bit

 

[SAGAT]

i figured you were a fighter from your previous posts on the board...anyway your split is exactly the same as the one i started out with 6 years ago (except that the cardio/boxing days were off or ab days for me), i made some good gains on that split (don't know if those gains must be attributed to me being a beginner at the time, or the actual split itself)...i'm thinking about your first suggestion or your own current split...what do you think i should go for? one last question for you, then i won't bother you anymore; what does your rep/set scheme look like?

 

[Lord_Suston]

if you do not plan on competing, or just are going for just muscle mass gain I would not recommend my current split. The one I recommend is;
D1 Back/traps
D2 Chest/delt
D3 rest
D4 bis/tris
D5 Legs/calve
D6 rest
D7 rest

D1. Chins 3x10, Deads 4x(10,8,6,6,) Bentover rows 3x(12,6,6,) Pullovers 3x12, Cleans 2x8, Shrugs 4x(20,15,12,8,)

D2. Incline BB 3x(8,6,6,) Flat BB 2x8- 2x*speed bench with 50% of max untill failure both times, Lying cable flyes 3x10, Military db 4x(10,10,8,8) Lateral raises 3x12.

D3 eat and grow

D4. Closegrip 3x(12,10,8) BB curl 3x10,8,8 Pushdowns 3x12,10,8) Incline db curls 3 x 8, french press 2x*failure

D5. Squat (5x12,8,8,8,15) Leg ext 3x12, SLDL 3x10 calf raises 4x*failure

basically any time I hit the desired amount of reps I up the weight 10lbs on compounds and 20-30 on core excercises. I rarely go to aboslute failure on primary lifts and each week add weight or reps

So if I did squats for 135x12, 185x8, 225x6 and 245x5, and 155x15 I would only add weight to 135,185,155 and I would put most of my focus on bringing the other sets to their goal rep range

 

[louden_swain]

I recently started DC and the first training session was excellent!! Every muscle I worked last night is fatigued. Check into this program.

 

[SAGAT]

tnx bro, that made it a whole lot clearer to me. i'll try out what you suggested. once again thanks!

 

[SAGAT]

I recently started DC and the first training session was excellent!! Every muscle I worked last night is fatigued. Check into this program.

i must sound ignorant...but what is DC?