How does this training split look? - Elite Fitness Bodybuilding and Anabolic Discussion Boards

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How does this training split look?

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Author	Topic: How does this training split look?
Digga Amateur Bodybuilder (Total posts: 8)	posted June 07, 2000 08:40 PM Tell me what you guy's think of this training split: Day Body Parts Trained 1 Chest, biceps 2 Back, calves 3 Shoulders, triceps 4 Legs 5 REST 6 Chest, shoulders, calves 7 Back, triceps 8 Quads, calves 9 Biceps, hamstrings 10 REST Iam contemplating whether or not to have one day off in between or two...tell me what you guys think. IP: Logged
GOWZER Pro Bodybuilder (Total posts: 238)	posted June 07, 2000 10:18 PM you should do your tris with your chest and shoulders with back and you could also do the entire leg muscles in one workout.your routine is overtraining city.you need much more rest than that to grow.from your routine youre gonna shrink. try this 1 chest tri 2legs 3rest 4back shoulders 5 biceps forearms 6 rest 7 rest repeat [This message has been edited by GOWZER (edited June 07, 2000).] IP: Logged
MrMuscle Amateur Bodybuilder (Total posts: 3)	posted June 08, 2000 02:54 AM Ive always favoured a 2 days on 1 day of split. so my advice would be sumthing like this: DAY 1 DELTOIDS Seated dumbbell presses 3 sets 6-12 reps Standing dumbbell laterals 3 sets 6-12 reps TRAPEZIUS Dumbbell shrugs 3 sets 6-12 reps TRICEPS Pushdowns 3 sets 6-12 reps Skull crushers 3 sets 6-12 reps DAY 2 BACK Reverse-grip chinups 3 sets 6-12 reps Bent barbell rows 3 sets 6-12 reps Pulley rows 3 sets 6-12 reps REAR DELTS Bent dumbbell laterals 3 sets 6-12 reps LOWER BACK Deadlifts 3 sets 6-12 reps DAY 3 Rest (or cardio + abs) DAY 4 CHEST Incline bench presses 3 sets 6-12 reps Flat dumbbell presses 3 sets 6-12 reps Dumbbell flyes 3 sets 6-12 reps BICEPS Cambered-bar curls 3 sets 6-12 reps Concentration curls 3 sets 6-12 reps DAY 5 QUADS Leg extension 3 sets 6-12 reps Squats 3 sets 6-12 reps Leg presses 3 sets 6-12 reps HAMSTRING Stiff-leg deadlift 3 sets 6-12 reps Seated leg curls 3 sets 6-12 reps CALVES Standing raises 3 sets 6-12 reps Leg press calf raise 3 sets 6-12 reps DAY 6 Rest (or cardio + abs) I hear what Gowser is saying about combining riceps and chest, but in some cases thats not always the better choice. but i never do a workout program more than 12 weeks before i change it around, so the next 12 months i would probably do chest and triceps togheter. as to more rest, ive found that overtraining isnt gonna happend if you keep your diet straight, and get lots of sleep. most guys that complain about overtraining are those who are out partying all night. ------------------ "Pain is only weakness leaving your body!" http://home.sol.no/~mrmuscle/ IP: Logged
TRIHARD Amateur Bodybuilder (Total posts: 19)	posted June 08, 2000 04:26 AM Digga i wouldn't go with the routine you have,your just not giving yourself time to recover, for example your'e training back the day after biceps.Your biceps will be sore the next day, so 1)they won't have time to rest/grow 2)your back workout will suffer as your biceps will tire before your back is fully worked.Goowzer gave a good routine to follow, or you could even try a three day split like 1)chest,triceps,shoulders 2)quads,hams,calves 3)back,biceps.Good luck. IP: Logged
StevieD Pro Bodybuilder (Total posts: 151)	posted June 08, 2000 05:36 AM Digga, I'd only hit each muscle group once per week (unless your on juice?). Try this split: Mon - Shoulders (not rear delts)/bi/f/arms/abs Tue - quads/hams/calves Wed - rest (or cardio and abs) Thu - Chest/traps/calves Fri - Back/rear delts/tri/abs IP: Logged
Digga Amateur Bodybuilder (Total posts: 8)	posted June 08, 2000 08:05 AM OK...how bout this: Day Body Parts Trained 1 Chest 2 Back, forearms 3 Shoulders, hamstrings, calves 4 Biceps, triceps 5 Quads, calves 6 REST 7 REST Ok,what do you think? Here is my prob, I cant stand not going mon-fri, If I dont, I dont know what to do with myself...Im 5'5" 170lbs, not fat, If I am not at the Gym I am bored stiff!! Would it be bad to go 5 days a week and off 2? Or should I go with the 4 day a week routine? Now Iam just plain confused IP: Logged
StevieD Pro Bodybuilder (Total posts: 151)	posted June 08, 2000 04:58 PM Give yourself a break man! Do two on 1 off two on. Go to the gym on wed and do some cardio and abs. Cardio is not just about losing fat but also keeping the heart healthy. You will overtrain doing 5 days. Remember - when you train back you are also doing bi's, rear delts etc same with chest and tri, legs and lower back, bi and f/arms etc. You need to give your body time to recover. You grow when you are out of the gym - not in it! IP: Logged
Steelheart Pro Bodybuilder (Total posts: 357)	posted June 08, 2000 06:42 PM Mr. Muscle- okay Dorian That is a great program for size. I may do that one next week. Since I'm on a cycle I have the energy to train, train , train.... But I think I should get too crazy. My curret is 1 bodypart per day. 5 days on 2 off. IP: Logged
Digga Amateur Bodybuilder (Total posts: 8)	posted June 08, 2000 06:44 PM All right man, thanks, I will give that workout a try and tell you how it goes, thanks for the help guys...... Digga IP: Logged