JohnGafnea
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if you lift 3 days then take a day off, why not have chest/shoulder/tris3 on, 1 off.
Pecs/Front delts, Side delts Tris & low abs.
Lats, Rear delts, Traps, Bis and forearms
Legs and cardio.
day off and then start it all over again.
You must have misread things sage - legs only get worked once every four days. (as does everything else)
if you lift 3 days then take a day off, why not have chest/shoulder/tris
legs
back/traps/bis
you work your legs twice in 4 days? how???? why??? i aint walking properly til the 3rd or 4th day man. i know this isnt a critique thread, however you need to have more days off or have a longer split. or work your legs harder (hopefully, this aint the case) Sage
A push-pull? Upper-lower? Maybe something else? How are you doing them.... on/on/off? Just curious what my boy is up to these days with his workouts.I'm currently using a 2 day split, so there's no place for me to vote .
Same here...and it's working beautifully. I am doing something similar to the Iron Addict 2 day split with a few more isolation exercises-all 1 working set to failure. My recovery is GREAT and I'm always full of energy since my CNS is not fried from overtraining.I'm currently using a 2 day split, so there's no place for me to vote .
I go sunday, monday, wednesday, thursday w/ upper/lower/rest/upper/lower/rest/rest using a DFHT program. I like hitting everything more frequently and it seems to stave off boredom very well.Outlook seems rather limited here. What about training a muscle multiple times per week?
I don't see the necessity of frying the CNS so badly it takes a week to recover, especially as you are simultaneousy letting the muscles go untrained.
My favorite for power / bulk is an upper/lower split done twice weekly. So, MON/THU = Lower Body, TUE/FRI = Upper Body, cardio or rest on WED/SAT/SUN.
Another option is to hit each muscle every 48 hours or so, which is probably ideal from a hypertrophy perspective but requires significant planning and intensity cycling to sustain for long.
Yeah, i was doing a push-pull 2 day split too when i had some problems on a legI'm currently using a 2 day split, so there's no place for me to vote .
I'm on a different split now:Mon: chest/tri
Wed: legs/abs
Fri: back/shoulders/bi
Same here. Though I use a "sort of/almost" HIT routine. I use rest/pause on any excercise that lends itself to that.No split. Full body workouts, 3 - 5 days per week.
Its a very clean split. I like it. I find 3 excercises for the triceps to be too much. Oh and the reps are on the higher side too. I would subtract 2 to all reps. I also think that ramping down reps on ALL excercises is a waste, but I find effective that on the main compound excercises (squat, flat bench, shouldre press)I'm going to try this 3 day split. http://www.bodyforlife2.com/bodybuilding/3daysplit1a_form.html
Tue, Thu, and Sat. If you click on the top right you can see day two and click on day 3... I'm also going to do a warm-up set on each routine.... You guys think this is a decent program? or not enough? Forgot to mention..... Abs on Mon, Wed and Fridays... Off on Sundays.
Thanks for the reply, I've been doing this full body workout 3 days a week for 4 months with no time off, I'm finally taking this week off...... It started to take it's toll....... Made some good gains thoe.... I'm going to start this new 3 day split and see how things go. I just don't know how it will be "only" working each muscle group once a week.Its a very clean split. I like it. I find 3 excercises for the triceps to be too much. Oh and the reps are on the higher side too. I would subtract 2 to all reps. I also think that ramping down reps on ALL excercises is a waste, but I find effective that on the main compound excercises (squat, flat bench, shouldre press)
I think you will like it..... I started doing close to the same...I am going to try something like this now
Legs/Shoulders
Chest/Back
Bi's/ Tris
With abs twice a week and cardio all off days.
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