What do you think of these Training Splits?

[c3bodybuilding]

Ok, then since you are being serious... I suppose you are after what we all are, big gains in lean mass! Why not try something more simple?

How about trying each body part once a week, each part alone? It seems you have no problems going to the gym each day of the week. This might be a good change for you, and I use it from time to time...

Monday: Chest (I find if I do back first in the week, my chest workout suffers, because my lats are too sore during b/p)

Flat Bench Press (db or bb) 4 sets
Incline Bench (db or bb. although if I do db's for flat, I do bb for the incline, and vice versa) 4 sets
Flat flys OR dips (one week try dips, one week flys) 4 sets.

Tuesday: Back
Deads: 3 sets (I can never do more than 3, they wipe me out!)
chins 4 sets
Bent over rows or t-bar rows 4 sets
Shrugs 3 sets

Wednesday: Shoulders
Clean and press 4 sets
Lat raise 4 sets
bent over lat raises 3 or 4 sets

Thursday: Legs
Squats 4 sets
leg press 4 sets
Straight leg deads 4
lying leg curls 3 sets
standing calf raises 5 sets
seated calf raises 3 sets
Maybe throw in some ab work after this one.

And finally if you feel your arms don't get hit enough on back, chest, shoulder days, then throw in a day for arms on Friday:

Friday (optional) Arms:

Barbell curl: 4 sets
Seated Dumbbell Curl: 4 sets
Close grip bench press: 4 sets
Weighted bench dips 4 sets.
-------------------------------------------
It's all pretty simple, but I find it gives me good mass and stength gains. If you wish to try it, go ahead. If not, no hurt feelings Hey what works for me, might not work for you! Currently I needed a break from the gym, so I am just doing a more standard 3 day a week split with Chest and Back on Monday. Legs on Wednesday, and shoulders and arms on friday. Good luck in whatever new routine you choose to do. Your routine wasn't terrible, but you were working each part twice a week, with such high volume, that I couldn't imagine anyone growing from it. Hey, it's ok though, I once did things far worse! Again good luck. - C3

ps. I read your stats on another thread, and you are huge bro! Maybe the high volume works for you!

 

[jeremys]

also..i wouldnt have more bi excercises than tri's

 

[SofaGeorge]

I think the best that could be said about that split is it will make an interesting study in over training.

It just seems like too much volume too close together. You are hammering your legs, back, and chest just two days after a heavy workout.

I think your routine would probably be pretty good if you cut it in half.

Then again, Wodin is rumored to be a genetic miracle... the strongest man on the planet with a flawless physique. Perhaps he is revealing the secret to us here of his success.

 

[teen1216]

if you like that split then I would change it to this:

Day1
Deadlifts 4 6-12
Barbell rows 3 10-12
Tbar rows 3 10-12
One arm rows 2 10-12
BICEPS
Barbell curls 3 12
Seated alternate dumbbell curls 3 12
Cambered-bar preacher curls 2 12
SHOULDERS
Military presses 4 10-12
Seated dumbbell presses superset with 4 12
Lateral Raises 4 12
DAY 2
LEGS
Squats 4-5 12
Leg presses 3 12
Parking-lot lunges 2 100 yards
Stiff-leg deadlifts 3 12
Seated leg curls 2 12
Donkey raises 4 12
Seated raises 4 12
DAY 3
CHEST
Flat bench presses 3 12
Incline barbell presses 3 12
Flat dumbbell presses 2 12
Flat flyes 2 12
TRICEPS
Close-grip bench presses 3 12-15
Seated cambered-bar French curls 3 12-15
Seated dumbbell extensions 2 12-15
DAY 4
BACK
Barbell rows 3 10-12
Pulley rows 3 10-12
Machine pulldowns 2 10-12
Front pulldowns 2 10-12
BICEPS
Incline alternate dumbbell curls 3 12
Machine curls superset with
Barbell curls 3 12
Standing cable curls 1 12
SHOULDERS
Seated dumbbell presses 4 12
Front dumbbell raises (drop sets) 3 8-25
Lateral raises (drop sets) 3 8-25
DAY 5
LEGS
Front squats 4 12-15
Hack squats 3 12
Leg extensions 2 30
Standing leg curls 3 12-15
Lying leg curls 3 12-15
Donkey raises 4 12
Seated raises 4 12
DAY 6
CHEST
Incline dumbbell presses 4 12
Decline barbell presses 3 12
Decline dumbbell presses 2 12
Incline flyes 1 12
TRICEPS
Lying cambered-bar extensions 3 12-15
Machine dips 3 12-15
Seated cambered-bar French curls 2 12-15

If you just like the bodypart split then I would at least make these small changes in volume. If you like the volume and are progressing on it or jus want to try out high volume then by all means go for it.

 

[The Shadow]

wodin is a genetic freak - close to a 600 pound bench

 

[Doktor Bollix]

wodin is a genetic freak - close to a 600 pound bench

Sweet Jebus.

There has to be a direct relationship between volume and intensity or overtraining will rapidly occur, I don't care who you are.

Arnold and co. used to do more volume than this even. But they used relatively light weights for these splits and went for mind to muscle feel and the pump. Of course they were strong guys so light for them is heavy for other people.

Nobody would get strong with that routine though.

 

[WODIN]

Now recall I said critic "THESE SPLITS". I did'nt say My splits.

I saw this on Flexonline as the workout that Ronnie Coleman proports to have been using for the past 11 years. Personally I thought it was insane.

Also fish around abit and the have an "ARM BLASTER" listed for a 10 week period. 3 sets 8 - 12 reps with the first two weeks being "REST". LOL!!!

The workout is here.
http://www.flexonline.com/flex/superfeat/080602/total_workout.html


I do One body part a day 5 X 5 in the 8 - 15 range one week heavy, one light. I did light yesterday. 20 rep sets of inclines with 250 for five sets to start.

 

[HulkRow]

since were on the subject,what ya think bout this:

i do TWO exercises for each bodypart.
for legs its 3 sets x20 reps,
for back 5x10
for tris 5x5 or 5x10
for bis 5x6/8
for shoulders 5x5

what cha think?

 

[WODIN]

Depends on your goals hulkrow.

2 x 3 @ 20 reps every work out and you will end up a pretty cut up. I bet you get insane pumps on your second set of your second exercise for that body part.

 

[t3c]

hey wodin what do your lifts look like?

got a pic?