split changes - AnabolicMinds.com

split changes

  1. Jergo's Avatar
    Join Date
    Apr 2003
    Age
    33
    Posts
    1,436
    Rep Power
    0

    Reputation

    split changes


    i need ur guys' advice on changing up some splits.

    my main focus is chest, shoulder, triceps day. i need to add more excercises for my chest and shoulders. this is my main priority.

    here is my current split that ive been using for about 8 months now.(given the additional switch-up when needed to try and avoid plateaus.)

    Sun. - (back)
    shrugs
    bent-over rows
    lat bar pull-down(alternating grips)

    Mon. - (chest, shoulders, triceps)
    flat bench
    shoulder press
    close-grip bench press

    Wed. - (legs)
    squats
    deadlifts

    Thurs. - (biceps)
    ez-bar standing
    rev. curls
    preacher curls

    [all excercises have 2 warmups, (except exc. that are working pre-warmed up muscles) and 4 heavy sets pyramiding down from 8-2;1]

    the reason for this is because of lagging parts- the chest and shoulders.
    these are my two most stubborn, but the chest a whole lot more than the shoulders.

    BUT, i need to try and still keep training times to a minimum, as im a hardgainer. these routines have worked well since i started them, but its time for a change-up. and due to the adding of more exc. to this one split, im probably gonna have to switch up most of my splits.

    any ideas would be appreciated along with what exc. to choose.

    thx

  2. Registered User
    Iron Warrior's Avatar
    Stats
    6'0"  265 lbs.
    Join Date
    Feb 2003
    Posts
    5,328
    Rep Power
    13067

    Reputation

    You should incorporate some lateral raises for your shooulders. I also like dumbell presses on flat & inclined benches as a variation to wide or close grip bench presses w/barbells. Dips can also help with your chest.
  3. Jergo's Avatar
    Join Date
    Apr 2003
    Age
    33
    Posts
    1,436
    Rep Power
    0

    Reputation

    yea lat raises sound good, but i cant seem to find any other mass-builders for the shoulders. ive switched up the DB presses with the barbell every so often to avoid plateaus, but u think that i should use them WITH the barbell, huh.

    i guess its just gonna have to come down to trial and error for picking chest exc., but what have u and anyone else think about peck-decks for building mass? im assuming not very good.
    •   
       

  4. Registered User
    Iron Warrior's Avatar
    Stats
    6'0"  265 lbs.
    Join Date
    Feb 2003
    Posts
    5,328
    Rep Power
    13067

    Reputation

    I don't really like pec-decs that much. I don't feel like it works my chest as good as dumbells. But that's just me.
  5. New Member
    Stroyer's Avatar
    Join Date
    Feb 2003
    Age
    41
    Posts
    57
    Rep Power
    170

    Reputation

    Split


    Well, somewhat along the same lines of you, I had been training chest/delt/tri together...BUT my delts were getting so pre-fatigued from the pec work, that my poundages for delt work was actually decreasing as my pec pondages went up.

    BUT I did not want to seperate chest/delt cause I did not want to wind up screwing myself in terms of recovery for my delts.

    So I no do this:
    1-chest/triceps
    2-delts/calves
    3-off
    4-upper back/biceps
    5-quads/hams/erectors
    6-off
    7-repeat

    So far it is workoug great and I can not believe how much stronger my delts are seperated from chest, I am talking up 30-50lbs on each side, on seated O/H db presses.
  6. Jergo's Avatar
    Join Date
    Apr 2003
    Age
    33
    Posts
    1,436
    Rep Power
    0

    Reputation

    glad its goin good for you bro. i included some lat raises, added some supersets, and started doing dips again. so far it seems to be working out alright. we'll see how it goes.
  7. New Member
    motleybreu's Avatar
    Join Date
    Feb 2003
    Posts
    168
    Rep Power
    226

    Reputation

    yeah i'm not a fan of doing shoulders on the same day as chest also..
  •   

      
     

Similar Forum Threads

  1. Thinking about changing to this split for my recomp
    By Smith402 in forum Training Forum
    Replies: 11
    Last Post: 01-29-2011, 04:28 PM
  2. thinkng about changing my split
    By firedoghfd in forum Training Forum
    Replies: 6
    Last Post: 05-28-2009, 01:29 AM
  3. Question about changing splits
    By killamac27 in forum Training Forum
    Replies: 1
    Last Post: 05-15-2009, 09:22 AM
  4. how often do you guys change your split?
    By codymichaud in forum Training Forum
    Replies: 7
    Last Post: 03-12-2009, 06:24 AM
  5. What should I change about this split?
    By cmacdear in forum Training Forum
    Replies: 1
    Last Post: 05-12-2008, 07:45 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in