Whats your routine/split?

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    Whats your routine/split?


    In a couple weeks I am going to be changing my routine up from my powerlifting one right now to a more bodybuilding type routine. I am having a hard time devising a split that I really like, I am thinking of a 4 or 5 day split, but with the 5 day split I would have to have a day off in the middle, but the problem I am running into with it is not getting enough recovery of muscle groups to where they would interfere with other lifts on a different day. I will post a more detailed response of what I am looking for in a couple hours, but I have class right now.

    So if you all could just post what your routine/split looks like I would appreciate it, just trying to do a little brain storming!!

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    Well it's a 6 day not a 5 day... and it's designed to hit everything twice a week, with periodization incorporated... And I haven't implemented it yet.. (waiting for my next cycle)... but damn it, if I don't think it's well planned. :mrgreen:

    Will I overtrain? We'll see.


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    Damn Poobah, thats one hell of a set up!! Its extremely organized and I like how you have the muscle groups split up and hitting them from different angles. I have been giving it thought some on hitting each muscle group twice a week, I just dont know if I can take that much, it seems I get overtrained really easy, but since I will be backing off the poundage some maybe it wont be as bad? I tried a 6 day split last winter when I was in a training cycle for a meet...that lasted about 2 weeks and I was just fried.

    One style of periodization that I have thought of is upping the days/week working out, pyramiding it up for loading, then drop back down to a base workout to deload and recover, then resume loading again.

    Week 1: 4 day split
    Week 2: 4 day split
    Week 3: 5 day split
    Week 4: 6 day split
    Week 5: 3 day split (core lifts, minimal accessory work, something like mon-chest/shoulders/tris, wed- legs, fri- back/bis
    Repeat Loading

    Thats just one idea I have kinda been thinking about, although not to seriously, its about the only way I can see it possible for my body to be able to go to a super high volume workout, but then drop down to a lower frequency for a couple weeks to aid recovery and then load again. Just an idea.....I got so many ideas going through my head I dont know what to do lol, its not rocket science!!
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    What is mainly messing up how I am setting up my schedule is I am trying to fit in a day for bis/tris. I am wanting an arm day because I havent had a specific arm day for bis/tris for over a year, and in the past I always seemed to notice the best growth in my arms when I had an arm day. Probably sounds pretty gay that my bi/tri day is ****ing up my routine lol, but thats whats giving me problems. When I used to do my high volume 5 day/week split, this was like over 1.5 years ago, here is what it was like:

    Monday- Chest
    Tuesday- Legs
    Wednesday- Back
    Thursday- Shoulders/traps
    Friday- Tris/Bis

    It worked pretty good back then, but last year when I started trying it again, it just zapped me, but I was also trying to lift as heavy as possible on pretty much everything lol. Maybe I just need to give it another shot and see how it goes.

    Some other ideas that I have thought of to make a 4 day split and have an arm day would be combining shoulders with chest day, I would do shoulders after all my chest work as I have a higher priority for my chest, but I think my shoulders could still get some decent growth from this? Here is how it would be set up:

    Monday: Chest/shoulders
    Tuesday: Back/traps
    Wednesday: Off
    Thursday: Tris/Bis
    Friday: Legs

    Now that I look at that, I really dont like it either lol. Legs at the end of the week when you are running out of motivation wouldnt be much fun...I could put legs on thursday i guess and hit bis/tris friday, and still have 72 hrs for my tris to recover before monday's chest/shoulder workout. I am just kinda thinking out loud here.

    So whatever you guy's workouts are right now, whether its a 2 day/week routine or all the way up to a 6 day/week routine, post it up, I want to see it!!
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    This is my second phase of pct

    Monday 3x8

    deadlift
    split squat
    GHR
    curls

    Weds 5x3

    Incline bench
    Chins
    Mil Press
    Tri Ext

    Friday 5x3
    Squat
    Snatch from blocks
    Leg press
    Calfs

    Sat 3x8

    Db bench
    Dips
    Overhead Db press
    Low rows

    My next phase i will be doing

    Day 1:Chest and back
    Day 2: legs
    Day 3: off
    Day 4: arms
    Day 5: off (every second 5th day calfs and abs)
    Day 6:Repeat

    Rep ranges will be 1 ex per body part at 10x5 then the next workout 10X4, next workout 10X3
    Then an accesory ex for each body part at 3x6-8

    For legs Im splitting quad and hip dominant.

    so legs: A1)Deadlift 10x5 A2) front squat 10x5. B1) Leg curls 3x6-8 B2)split squat 3x6-8

    I will have 2 diffrent workouts for each training session(muscle group) which will alternate.

    Modeled after Charles Poloquin's New German Volume training.
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    Thats a pretty neat split Ability, do you feel you are able to recover alright from squatting and deadlifting in the same week?

    Another thing I am wanting to add is hang cleans, not for sure where to throw them in. With the split I am doing now I could throw them in on shoulder day which would be 2 days after legs, but I am not necessarily using that split, back to the drawing board....

    come on guys, post it up!!!
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    Day 1 - Squats/DL/GM....
    Day 2 - Bench

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    Blown, I did something very similar to that this summer, I just didnt have the energy for big workouts, so I just stuck with pretty basic stuff.

    Here is a 4 day split I just came up with, not necessarily what I am going with, just an idea.

    Monday- Chest/Shoulders
    Flat Bench 3-4x6
    Incline DB bench 3x8
    Arnold press 3x8
    Cable flyes

    Tuesday- Back/Traps
    Hang cleans 3x3
    Bent over rows 4x5
    Pullups 4 sets
    Upright rows 3x8
    Shrugs 4 sets heavy

    Thursday- Tris/Bis
    Dips 3x6
    Skullcrushers 3x6-8
    Tri ext 4x8

    Barbell curls 4x8
    Hammer curls 3x8
    Incline curls 3x12
    - few sets of wrist curls

    Friday- Legs
    Squat or deadlift 4x6
    SLDL 3x8
    Lunges 3x12

    I am considering maybe throwing in some arnold presses and a few side raises in on arm day to try and hit shoulders again, just going to have to see how energy levels are able to hold up to all that work. Opinions?

    Still looking for more ideas
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    Nate,

    I like deadlifting and squating in the same week. Deadlift def takes allot out of me so i go by feel. The last 3 weeks ive done 2 heavy sets 405X8 then i drop some weight and do some snatch grip deads for the longer range to really pound my hams. I feel pretty well recovered since my overall volume is pretty low, and i got 3 full days rest inbetween.

    your split u just posted looks pretty good, although i would probbaly like to put legs earlier in the week. Also, u could set it up so you could never have 2 upper body days in a row.

    I would do

    Monday chest shoulders
    Tuesday legs
    Thursday arms
    Saturday back and traps

    I don't kno if you can train on saturday, but i think this would work well.

    When you gettin back "on"?

    This way everyday you would pretty much be fresh.
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    I really like that set up alot better Ability, with mon/tues/thurs/sat. I would prefer legs earlier in the week too, it just seems when its friday being the end of the week, always ready for the weekend and a nice break and squats probably wont sound too enticing lol.

    As far as cycling, I am about as on as a person can be lol, running test/tren/npp/drol. This cycle is going to be fairly long.....
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    o ****, i thought u were off right now.

    hows that going for ya?
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    It is going really good, I am ready to get this meet over with so I can get back to a regular routine and really focus on putting on some more size. Last week I started cutting my volume down some, this week I am only lifting twice, just working on bench and deadlift to figure out my openers, and next week probably wont do a think just to peak my CNS for the meet. I hate all this sitting around and waiting lol, I am just ready to go and do it!!

    When is your cycle starting or did you already start it? You are gonna love the tren
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    This has worked for me.
    Day 1 - Chest & Curls
    Day 2 - Back & Tris
    Day 3 - Legs & Abs
    Day 4 - Shoulders
    Day 5 - Off

    If you want 6 days then take and off day between day 2 and 3. For shoulder day I use light weight and high rep cause I work my shoulders a little on days 1 and 2 when I go heavy on bench and rows.
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    Quote Originally Posted by charliewat
    This has worked for me.
    Day 1 - Chest & Curls
    Day 2 - Back & Tris
    Day 3 - Legs & Abs
    Day 4 - Shoulders
    Day 5 - Off

    If you want 6 days then take and off day between day 2 and 3. For shoulder day I use light weight and high rep cause I work my shoulders a little on days 1 and 2 when I go heavy on bench and rows.
    Geez, that could never work for me. Doing Tris right after bench, and the same for Back after curls would friggin kill me... would be tore up like a bitch. Diff'rent strokes for diff'rent folks I guess.
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    I'm not starting till December 12. so i got a lil to go. I cant wait.

    I wish i could start now... but ive only been off 6.5 weeks.
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    It's not oriented towards body building, but here's the routine I've been following lately. Core work for abs is done on the off days. I also usually do curls as an addition to the dead lift day. Blue is one day, green the next, blue the next, etc. I entered some weights into the purple starting field so the weight progression could be seen.

    [img]Cocuments and SettingsraraujoMy DocumentsMy Picturesworkout.jpg[/img]
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    Quote Originally Posted by CDB
    It's not oriented towards body building, but here's the routine I've been following lately. Core work for abs is done on the off days. I also usually do curls as an addition to the dead lift day. Blue is one day, green the next, blue the next, etc. I entered some weights into the purple starting field so the weight progression could be seen.

    [img]Cocuments and SettingsraraujoMy DocumentsMy Picturesworkout.jpg[/img]
    Here's the image.
    Last edited by CDB; 08-16-2006 at 12:06 PM.
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    Is that a mon/wed/fri split or how do you rotate through the week CDB? I really like how it is just your basic core movements, looks really good for getting strong. Assuming it is a mon/wed/fri split, I noticed how you varied your intensity of the weights on your final sets, looks good. I tried the 5x5 squat program where you squat 3 times a week, Monday being 5x5 at a set weight, pretty much all out sets, Wednesday is 5x5 at a set weight with 15-20% less weight than Mondays workout to deload the CNS (this actually seemed to be the hardest day for me...weird?) and Friday was build up to a 5RM. It worked really good for me, just got tired of squatting 3x a week lol, and I was squatting with a really wide stance then so my hips were taking a beating by the 5th week.
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    Quote Originally Posted by Nate Dawg
    Is that a mon/wed/fri split or how do you rotate through the week CDB? I really like how it is just your basic core movements, looks really good for getting strong. Assuming it is a mon/wed/fri split, I noticed how you varied your intensity of the weights on your final sets, looks good. I tried the 5x5 squat program where you squat 3 times a week, Monday being 5x5 at a set weight, pretty much all out sets, Wednesday is 5x5 at a set weight with 15-20% less weight than Mondays workout to deload the CNS (this actually seemed to be the hardest day for me...weird?) and Friday was build up to a 5RM. It worked really good for me, just got tired of squatting 3x a week lol, and I was squatting with a really wide stance then so my hips were taking a beating by the 5th week.
    Wednesday, Friday, Sunday is my split actually. I have a consistent partner on Sundays so I try to put any workouts where I'd possibly need a spotter on that day. I've had a few friends try this with good strength and mass gains. It's a bit of a variation on HST that one of the posters on the HST boards came up with. or at least that's where I got the basic outline. Strength oriented but with a high enough frequency and frequent enough load increase to stimulate a decent amount of hypertrophy too. You do it until you plateau, decondition for two weeks and then start again a little below where you left off. Don't go more than eight weeks. Definitely one of the better workouts I've used.
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    i like it. Everything you need, nothing you don't.
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    Yeah, that's what I liked about it. I'm a big fan of simplicity in design. It's a very effective workout too.
  

  
 

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