posted March 11, 2000 04:04 PM            

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Right now I spread my whole body over 2 days. The workouts take about 70min with 5min warm-up 10min stretching. I am thinking of making the move to a 3 day split so that I won't be so tired by the end of the workout. Any suggestions for a 3 day split?

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posted March 11, 2000 04:13 PM         

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I would do a five day split. I cant be intense doing 2-3 bodyparts per day

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KANE

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posted March 11, 2000 04:20 PM            

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I like a four day split, chest and tri's one day back and bi's one day traps-delts-calves one day, quads and hammies- forearms one day, it works for me, I can give each muscle the same effort with out getting fatigued.

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posted March 11, 2000 04:26 PM            

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I agree with Kane..a five day split works nicely. Just make sure to not overlap muscle groups..for example Mon. chest Tues.shoulders...doing this does not give your shoulders a chance to start rebuilding..seeing as how your front delts come into play as a secondary muscle group on bench presses. I use a split like this:
Chest
Back
Shoulders
Legs
Arms
You cant help but to overlap some muscle groups, but I have found that this method allows better recovery for me. Also mix your routine up frequently, for example the order of the excercises, and subbing a different excercises for different parts often, as to keep the shock factor present.
Later Bro,
WCP

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"the man who can defeat himself, is truly the greatest warrior"

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posted March 11, 2000 05:01 PM            

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I use a split as this:
Mon chest/bi
wed tri/back
fri leg/calve/shoulder
sat, sun swimming

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posted March 11, 2000 05:12 PM            

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Not doubting you bro, but I just don't see how it could be possible for you to get everything done in a two day split. I find myself in the gym at least 5 - 6 days per week. I even use my rests between sets on many days to pump the abs, or legs, or forearms or any little muscle that needs a few days of extra work. At times it seems like it is impossible to get through my workout in 70 - 80 min. even though I know that I should as test levels drop drastically after 60 min. I agree with the others, defintely try to go with at least a 3 or 4 day split and see if that makes a difference.

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Bust a Ball & Grow Big

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posted March 11, 2000 06:21 PM         

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hey man, your gains will sky rocket with more rest/fewer sets and time in the gym...

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posted March 11, 2000 07:41 PM            

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The thing is I am trying to balance between overlapping muscles and tiredness with keeping from having my muscles from atrophying. Like if I do chest on the first day of a 3 day split with one day off, it would be 4 days until it saw stimulation again. I also would appreciate advice on when to fit in some cardio on a 3 day split.

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posted March 11, 2000 07:43 PM            

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i think thats too much. In order 4 u to grow u need to rest. I do a 4 day routine. Monday - Chest and tri's
Tuesday - Back and bi's
Wednesday - Break
Thursday - shoulders
Friday - legs.
i train abs eod because abs dont need too much rest. This is the routine i like best, but i also switch it once in a while so my body dosen't get used to it.

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posted March 11, 2000 10:27 PM            

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To answer you Q, If you gonna do a three day split try
Day1 legs lowerback lowerabs
Day2 Back biceps upperabs
Day3 chest tris shoulders
rotate your focus ie..
Day1 lowerback legs lowerabs
Day2 Biceps Back upperabs
Day3 shoulders tris chest
This will work better than any 2 day splitt

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