Which split sounds better.....

[JG1]

I do a 3 day split in the gym. It looks like this:

Day 1: Shoulders/Arms
Day 3: Legs
Day 5: Chest/Back/Abs

I've been doign this split for years...only thing I change up when I'm stale are the exercises and reps. Gained a lot of muscle and strength with this split....never liked being in the gym 4 or 5 days a week, just seem to gain better with less workouts.

Was thinking of maybe doing this instead:

Day 1: Shoulders/Arms
Day 2: Legs
Day 5: Chest/Back/Abs


Reason being: I'd like to start hitting some deadlifts on my Chest/Back day, and feel my leg day is too close and I might overtrain since deads works the legs to a degree. I do stiff legged deadlifts on my leg day, but would cut them out if I did regular deads on my Back day.

What do you guys think?

 

[louden_swain]

Routine #1. . . one off one on.

 

[JG1]

Routine #1. . . one off one on.

think throw some deads in my Chest/Back day, and take out the stiff legged deads on my leg day? Or just keep it the way it is?

 

[Thaibox]

I like the idea of the second one. That last day is a lot of work. Add deads to it, and I think you'll benefit from a greater seperation from leg day. As long as the intensity is fucking insane, I think it would work well.

 

[Debaser]

Here is how I would set it up personally. This is low volume high intensity...

Day 1
Chest/shoulders/triceps

Dips or flat bench, 2 x 8
Incline bench, 1 x 10
Overhead press, 2 x 8
Close-grip bench, 1 x 10

Day 3
Legs

Stiff-legged deadlift, 1 x 10
Calf raise, 1 x 12 (DC method, on each rep lower for 6 seconds, then hold bottom position for 10-15 second stretch)
Squats, 1 x 5 then 1 x 20

Day 6
Back/bis (legs from DL)

Bicep curl, 1 x 10
Reverse curl, 1 x 10
Close-grip pulldown, 2 x 10
Row (whatever kind you like), 1 x 10
Deadlift, 1 x 5, 1 x 20