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 Training Discussion Board
 Help Me Make a Training Split!!! Please!!
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| Author | Topic: Help Me Make a Training Split!!! Please!! | ||
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Novice 
Posts: 4 |
Hey Guys I need Help with Training Split!! Either 3 or 4 days a week. I want to stick to compound excersizes to build Size and Strength(I am an NCAA swimmer): Squats, Cleans, Push-Press, Bench, etc. Thanks for your help guys, all input is going into the strength program at LSU athletics!! Any of you guys In Baton Rouge want to see our 4 million dollar weightlifting complex let me know!! Thanks, JLM     | ||
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Elite Bodybuilder 
Posts: 718 |
Monday - Legs Wednesday - Pushing muscles (chest, tris, shoulders) Friday - Pulling muscles (back, biceps, traps) Hasn't failed me since March of 2000. -Warik ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Olympian 
Posts: 1544 |
Do what I do....
Wednesday Friday Im dieting right now. Using this program helped me go from 226lbs at 19% to 210 at 9% [This message has been edited by Steelheart (edited February 14, 2001).] | ||
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Pro Bodybuilder 
Posts: 439 |
warik and steelheart - that's a lot to do on any single day. How long do your workouts usually take? | ||
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Elite Bodybuilder
Posts: 718 |
For me, Monday is 1 hr 15 min, Wednesday is 45 min, and Friday is 1 hr 15 min. Monday & Friday would only be 1 hr if I didn't include 15 min of grip strengthening work at the end. -Warik ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Olympian
Posts: 1544 |
45 min. | ||
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Olympian
Posts: 1544 |
Warik has a great split! Its the only I have done 95% of the time. But now Im exploring differents splits and found this to be the best so far. I like the way legs are worked in with my upper body, cause I dont really like to train legs anymore, and just the fact of knowing chest is next is an encouragment. Also I love the full body pumps I get! ------------------ | ||
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Elite Bodybuilder
Posts: 718 |
Steel, You don't like to train legs anymore...? Blasphemy!!! I love training legs. Believe it or not, but chest/shoulder/tri day is my least favorite of them all. Lying down on some bench... yawn, boring... makes me wanna take a nap during my set. back/bi/trap day is the best, though. Nothing like a good couple sets of deadlifts to remind you how tough of a guy you are. -Warik ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Olympian
Posts: 1544 |
Love Deadlifts.... I used to love squats but since turning 25 I dont. I still do them though. ------------------ | ||
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Pro Bodybuilder
Posts: 439 |
wow. you guys are quick! It takes me about 45 min - 1 hr just to train chest. It's not that I'm slow, but I usually spend 10-15 minutes stretching before I start training and then 20 min. doing cardio after. My split looks like this: | ||
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Olympian
Posts: 1544 |
You may be doing too much work for each bodypart.
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Elite Bodybuilder
Posts: 718 |
I'm sure you do, Steel. I hate training chest and the other push muscles, but I still have to do it. The necessary evils... sigh. =) -Warik ------------------ BY THE POWER OF GRAYSKULL!!! | ||
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Amateur Bodybuilder 
Posts: 116 |
My two favorite splits are: One bodypart per week Two bodyparts per week This workout is one I got from Bill Phillips which I used for year and got good results. Each workout is about forty five minutes to one hour long excluding warmups. | ||
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Amateur Bodybuilder
Posts: 187 |
One major body part per day!!!!!!!!!!!!!!!!!!! Why, well its simple. If you train with super intensity, by this I mean training each body part until you completely wear the muscle down, you CAN NOT train the second body part with the same attention if you work two major bodyparts one after another. Additionally, training pushing movements and pulling movements together is too much. After training back your biceps are recruiting only a portion of their strength because of fatigue from the back work. Same goes for tris after chest. If you can not dedicate a day for bis/tris I suggest back w/tris and shoulders w/bis. Remember also, that working out is as much psychological as it is physical. If you have a kick ass grueling back workout, it will be hard to focus on bis, in fact the fact that you have another bodypart to do after back can be distracting. My split is: Mon: shoulders/bis/abs,calves | ||
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Amateur Bodybuilder
Posts: 235 |
monday chest/shoulders/abs weds back/tris friday legs/bis ------------------ Life is not about goals, but the journey through it. | ||
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Amateur Bodybuilder
Posts: 214 |
quote: the problem with training one body part per day is that you leave your nervous system with absolutely no rest at all during that week. so lets say you have a nice mon-fri schedule, well, 5 days blitz in a row might be too hard for some. | ||
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Cool Novice 
Posts: 44 |
What Punch said about 1 Major Bodypart per day, is IMO, right on the money. It is not just a focus issue but a Biochemical issue. After about 40 or so minutes into your workout (provided your workouts are intensive and involve muscle overload) your glycogen stores become depleted and your cortisol levels begin to rise, which is a muscle wasting activity. Beyond 45 mins or so workouts can actually become counterproductive (also a reason not to do cardio after weight training). It is difficult to sufficiently overload 2 major bodyparts, when you add in proper warm up sets and adequate recovery time in less than 45 minutes. (My leg workout alone is tough to finish in 45 minutes) In fact, 5 days a week, 1 major bodypart per day, Mon-Fri. is a great way to workout. It one of the preferred methods of the Max-OT program, which in my opinion is one of the top bodybuilding training programs. |
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posted February 14, 2001 07:15 PM
