Poll: I use a _-day split.

I use a _-day split.

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  1. Registered User
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    I use a _-day split.



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    Being an ecto recovery is important so I use a 3 day split right now. I find less is more for my body type. However, I'll be switching to a 4 day split when "on" due to the improvement in recovery time when "on".
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    4 day split however no muscle group falls on a particular day (ie legs every monday etc)

    legs/abs/light cardio
    shoulders/biceps
    off
    back/traps/light cardio
    chest/tris
    off
    (repeat)

    always chaning though. Sage
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    4-day while on, 3-day while off.
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    5 day.
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    3 day split for me less is more.
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    3 for me even while "on" (PH that is)
    I can go that much harder while "on" so I would say recovery is still important
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    I was doing 4 days for the longest time....sometimes even 5 days...Now I'm more comfortable with 3days......I feel
    I recover much better and feel more fresh for my next workout, plus I have more time to do other things. Right now I don't do cardio, but I think I'll add it on my off days to lower bf%.
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    3 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.
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    Originally posted by Andy2k
    3 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.
    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
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    Originally posted by sage


    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
    You must have misread things sage - legs only get worked once every four days. (as does everything else)
    Unfortunately I can't hammer them as much as I'd like at the minute - still got a long way to go before my right leg is anywhere near up to scratch.
    I work my upperbody split two days in a row in order to ensure that my accessory muscles get a couple of days rest - but this isn't set in stone. Next routine may be different (lats and pecs are good together, but damned hard work)
    Chest gets worked with front delts/side delts/tris because they are the muscles which tend to get hammered all at once - I don't do anything specific for front delts this routine, as my main chest exercise is incline dumbell press; this gives them a serious pounding. Side delts tend to get more tired when doing anything with front delts, so they get thrown in there as well.
    Rear delts have a different action, and are much more tied into lats and traps with their biomechanics. That's the reason for putting them on a back day.

    The 3 on 1 off split has always worked well. I know that many people require longer rest periods, but for whatever reason, no matter how hard I work, it's the routine that works for me (even when I was working legs so much that I couldn't walk to the changing room afterwards!)
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    well I work legs twice a week..

    monday - heavy quads -- leg press, 5x5, SLDL 3x5, calf 4x8, abs, 2x6,

    tuesday-heavy bench/light pull -- bench 5x5, row 3x6, CG bench 3x6


    thurs -- heavy ham -- DL 6x3, leg press 2x8, calf 3x10, abs 3x8

    fri: heavy pull/light bench -- chin 6x3, incline bench, 3x8, BB ez curl, 3x6
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    5 days a week when bulking
    4-5 days when maintaining
    3-4 days when cutting
    It all depends on how the rest of my life shapes up that week

    ManBeast
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    1.Legs-concentrating on Quads - 3 high reps sets for hams
    2.Arms-shoulders
    3 off
    4.legs-concentrating on hams - 3 high rep sets for quads
    5. chest and back
    6. off
    7. off
    calves done on leg days, abs at least 2 times per week, with cardio
    2 times a week (I am getting ready to bump the cardio)

    this routine has really added some mass to my frame, especially the legs

    Peace
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    Have been doing 4 days splits for awhile. Planning on down to 3 in order to up recovery time.

    OLD:
    Sun-Legs
    Mon-OFF
    Tues-Shoulder/Abs/Light Calves/Cardio
    Wed-Back
    Thurs-Cardio
    Fri-Arms/Abs/Chest/ Heavy Calves/Cardio
    Sat-OFF

    NEW:
    Sun-Legs/Abs
    Mon-OFF
    Tues-Shoulders/Chest/Triceps/Cardio/Light Calves
    Wed-Cardio/Abs
    Thurs-Back/Biceps/
    Fri-Cardio/Abs/Heavy Calves
    Sat-OFF
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    I'm currently using a 2 day split, so there's no place for me to vote .
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    Quote Originally Posted by Sheesh
    I'm currently using a 2 day split, so there's no place for me to vote .
    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.
    Sage
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    4on 1 off works out to 6 days a week.
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    Quote Originally Posted by Sheesh
    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.
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    6 but i'm cutting

    4 or 5 when bulking
  21. Registered User
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    4 day split.


    My days used to fall on different days. Monday might be legs this week but next week
    it could be tuesday, etc.

    however, as i've gotten older with family and brothers family and older parents and friends with families, and everybody with careers, i do a 4 day split that normally rotates around an off day on Weds. Maybe i'll do cardio on that day or not.

    My weekends are no longer a time to workout. Saturday and Sunday consist of family outings, errands, and so on. Maybe I'll throw in some cardio if I can, but as i've gotten older, my weekends(sat and sunday) have become more or less, family time.

    SO Mon-Fri i do a 4 day split. I do change up every 10-12 weeks, but normally I'll revert back to the 4 day split the most often.
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    i can't go less then 6 times a week, or i feel like trash.
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    No split. Full body workouts, 3 - 5 days per week.
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    4-day split

    5-day split androgen assisted
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    3 day split, mon, wed, fri, one day upper, one day lower, although im training chest 3x a week to try and bring it up, 2 work sets per body part
  26. Registered User
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    I like a 5 day split whether or not I'm "on". It lets me work each muscle group with more intensity.
  27. Dan
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    I'm giving DC training a go right now, starting out with lower volume (each group three times every 12 days).
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    6 days a week. i really can't go any less, its a mental thing i guess.

    m- chest, tris
    t- back, bis
    w- legs, shoulders

    th- chest, tris
    f- back, bis
    s- legs, shoulders

    sun- off

    i rotate my workouts so that i don't do the same ones the second time around
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    Wink


    I'm on it the same way beaman is.

    Sun: Legs
    Mon: Chest/back
    Tue: Shoulders(delts and traps)/arms

    Wed: Legs
    Thur: Chest/back
    Fri: Shoulders(delts and traps)/arms
    Sat: Rest

    Sunday through Tuesday I go heavy.
    Wednesday through Friday I go lighter and for reps, also doing different exercises.
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    4 days
    Mon- Chest,biceps
    Tues-Legs, abs
    Wed- Off
    Thur- Back
    Fri- Shoulders,triceps
    Sat, Sun- Off
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    1. Chest, back
    2. delts, traps
    3. off
    4. legs
    5. arms
    6. off

    then repeat
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    5 whether bulk or cut...
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    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.
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    Quote Originally Posted by Oatmeal_King
    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.
    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.
  35. Syr
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    Quote Originally Posted by Sheesh
    I'm currently using a 2 day split, so there's no place for me to vote .
    Yeah, i was doing a push-pull 2 day split too when i had some problems on a leg
    Now i'm on this 3 day split:

    Mon: chest/tri
    Wed: legs/abs
    Fri: back/shoulders/bi
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    squat day (and cleans) on monday/friday
    bench day on tuesday/saturday
    bicep/back day on wednesday
    shoulders/traps on thursday
    sunday off
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    i use an 8 day split, so i can't vote.
  38. Registered User
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    Thumbs up


    Work out Monday, Wednesday and Friday. Your basic hardgainer routine compliments of Stuart McRoberts "Beyond Brawn". Great reading material and I totally recommend it to anyone who has ever been a hardgainer.
    Check this website out for more info: http://www.hardgainer.com/

    Monday consists of a few heavy chest exercises with a tri exercise thrown in. (you work your tris pretty good if you're doing the heavy chest exercises).

    Wednesday includes all Secondary bodyparts ie calves, abs, rotators, obliques, grip/forearms, neck and bis.
    These help strengthen my stabilizing muscles allowing me to lift more weight in the bigger areas while keeping perfect form and allowing me to stay healthy. For instance, the rotator exercise keeps my shoulders in great condition and pain free even when lifting the heaviest weights while benching. Wouldn't do a routine without them.

    Friday starts with a few heavy sets of legs and ends with a few heavy sets of back.

    Simple, but effective. Plenty of rest between workouts and especially great for someone like me who has a family to take care of and not a load of time to work with. Been using this routine and variations of this routine off and on for years. I always seem to come back to it too.
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    Right now, it's a 5 day split. M-F. However, if i get too burnt out, I'll take a day ff immediately. example, I hit mon :chest, tues: legs, the wed took off b/c I was BEAT.

    I may switch to a 4 day split...still thinking..
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    3 Days on 1 off
    Day 1: Push
    Day 2: Pull
    Day 3: Legs

    each day I do a total of 16 sets
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