GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
|
 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Anabolic Discussion Board
 WHATS THE BEST TRAINING SPLIT.?
|
| Author | Topic: WHATS THE BEST TRAINING SPLIT.? | ||
|
Pro Bodybuilder 
Posts: 430 |
right now i do 5 days on and i take sat.,sun., off it goes like this arms legs back chest shoulders is there another 5 on 2 off split that would allow better recuperation.because off my work scedule i cant hit the gym on weekends. ------------------     | ||
|
Pro Bodybuilder
Posts: 430 |
also i need to prioritize my arms they are lagging the most. ------------------ | ||
|
Pro Bodybuilder
Posts: 422 |
FLEXMEX: You're training your chest and shoulders too close together. Both use triceps, as well as some other musculature. To a lesser extent, your arm and back training is too close together. Try this: Mon: Arms (bis and tris) Give this a try, bro. This'll give you better recovery, I think. Bjaarki ------------------ BECOME SOMEONE'S HERO! | ||
|
Pro Bodybuilder
Posts: 373 |
the best training split would be for both of us to start hitting training sessions together as i am prioritizing arms aswell, let me know your schedule so we can work it out | ||
|
Amateur Bodybuilder 
Posts: 57 |
My arms are also my first priority. It usually goes like this.
------------------ (The bro formerly known as ajc1977) Visit my website at http://profiles.elitefitness.com | ||
|
Pro Bodybuilder
Posts: 430 |
BJ.....THAT WAS A TOHUGHT FOR ME..ALSO WHAT ABOUT NOT GIVING ARMS THIER OWN DAY? AND JUST HITTING IT LIKE BACK/BI,CHEST/TRI OR WOULD THAT NOT PRIORITIZE THE ARMS AS MUCH? ------------------ | ||
|
Pro Bodybuilder
Posts: 430 |
JUICER ILL GET HOLD OF YOU SOON AS I GET MY SCHEDULE. ------------------ | ||
|
Pro Bodybuilder
Posts: 381 |
I usually go monday:chest and tris tuesday: back and bi's wednesday:legs Thursday:shoulders friday:calves, forearms, abs. sat and sun off | ||
|
Pro Bodybuilder
Posts: 422 |
FLEXMEX: I guess it depends on your own response to weights, but, speaking for myself, I have to focus on arms one day a week or I don't go anywhere. Yes, you hit biceps on back day, but, unless you throw in some bi isolation lifts, you wouldn't be giving them the stimulation they need, IMO. kry also has a pretty good setup. The key, IMO, is to try to rest a bodypart for 72 hours before it's worked again, even in a supporting role. My setup does that pretty well, that's why I recommended it. I use a six way split (I only take Saturdays off) that still succeeds at this. I've posted it before, and you could look it up. You're locked in to the five day thing, though, so try what I've suggested. You can email me offline if you want to discuss this further. Long answer to a short question. Yes, give your arms their own day, and give your back its own day, too. I have to really hammer both of these systems to get a response, maybe you're the same. Be well, and lift heavy, bro. Bjaarki | ||
|
Elite Bodybuilder 
Posts: 701 |
Here's my routine. Monday - Chest | ||
|
Amateur Bodybuilder
Posts: 63 |
Should you work every bodypart only once/week even while juicing? | ||
|
Amateur Bodybuilder
Posts: 155 |
My training split is: Monday- Chest | ||
|
Amateur Bodybuilder
Posts: 113 |
I like IceMan's routine... I think I am going to try that one... Wondering what day you would do shoulders on though?? ------------------ [This message has been edited by thefantom1 (edited September 16, 2000).] | ||
|
Cool Novice 
Posts: 41 |
i am with bjaarki on this one. i dont like using a muscle that is still recouperating if it is at all possibel. i like to give them the time they need to heal. you will get a lot of diff. responces on this post as everyones different in what works best for them. idealy, if you can, learn your body, what stimulates muscle growth for YOU. it is a trial and error process. you may be someone who's arms will grow better when they get that extra strain only two days later. then again, you could be doing more harm then good. remember, what you do in the gym isnt even 50% of your workout. has a lot to do with what you put in your mouth, and how much sleep you are getting*******. these things are also very important! hope this helps late, ------------------ | ||
|
Amateur Bodybuilder
Posts: 99 |
The most logical 5 day split would be: Day 1 Chest Take a min of two days off a week. I would recommend on days 6 and 7. This split works on the principle of working larger body parts first so that the smaller assisting parts are not weakend first. You are only as strong as your weakest link! | ||
|
Pro Bodybuilder
Posts: 422 |
FLEXMEX: Phreaky has just posted exactly the order I suggested in my first post, though in reverse. You seem to have good convergence, FLEXMEX, on what's the best five way split. Hercules is close to ours, but he works arms with only 48 hours between his arm and back day, saying he has a reason for that. I don't know if that would work well for many people. Anyway, there you have some ideas from the bros. Take it easy. Bjaarki | ||
|
Pro Bodybuilder
Posts: 430 |
BJ...IVE DONE THAT SPLIT BEFORE,AND NOW THAT I THINK BACK ON IT...MY ARMS RECUERATED VERY WELL ONLY I WENT BACKWARDSLIKE THIS... CHEST BACK LEGS ARMS SHOULDERS I THINK ILL GO BACK TO THAT.ALSO I TRIED A 3 DAY SPLIT MONDAY-BACK/SHOULDERS WED-LEGS FRI-CHEST AND ARMS I REALLY LIKE THIS TOO I DID IT TO GIVE MYSELF A LITTLE BREAK AND I ENDED UP GAINING 9 POUNDS IN 7 WEEKS. BUT IM KINDA STUCK WITH THE 5 OR THE 3 DAY SPLIT BECAUSE I HAVE TO WORK WEEKENDS AT MY JOB AND BY THE TIME I GET OFF MY GYM IS CLOSED. ------------------ | ||
|
Novice 
Posts: 4 |
Mon- Back, rear delts, traps Tue- Chest, Calves Wed- Off Thur- Legs Fri- Shoulders, Arms Sat- Off Sun- Off This would work very well. | ||
|
Pro Bodybuilder
Posts: 319 |
When on gear I recoup much too quickly to only train a bodypart once a week. ------------------ | ||
|
Amateur Bodybuilder
Posts: 161 |
monday:chest and tris tuesday: back and bi's wednesday  ffThursday:shoulders, forearms, abs saturday:Legs, sunday ffI also prioritize one muscle a week on a 8 week rotation, meaning every week I hit one of my muscle groups harder than normal (5-7 reps, 3 more sets, or I do strip sets on them or perhaps negatives, depends how i feel. | ||
|
Amateur Bodybuilder
Posts: 236 |
Mon-chest and bi's Tues-Legs Wed- off Thurs-back Fri-shoulders,traps and tri's Sat and Sun-off I do abs twice a week |
All times are ET (US) | |
 |
|
|
posted September 15, 2000 03:23 PM