[JohnGafnea]

[Draven]

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".

[sage]

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

[Supa Freek 420]

4-day while on, 3-day while off.

[Biggs]

5 day.

[IronMike]

3 day split for me less is more.

[ironviking]

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

[SCORPIO]

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%.

[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.

[sage]

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

[Andy2k]

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!)

[morfiend]

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

[ManBeast]

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

[willieman]

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

[RobInKuwait]

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

[Sheesh]

I'm currently using a 2 day split, so there's no place for me to vote .

[sage]

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

[Jstrong20]

4on 1 off works out to 6 days a week.