Is This a Weird Split? - AnabolicMinds.com

Is This a Weird Split?

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    Is This a Weird Split?


    I Recently Changed my routine to a 4 day split:

    Day 1: Legs/Traps/Abs

    Day 2: Chest

    Day 3: Back

    Day 4: Shoulders/Arms


    I used to do a 3 day split:

    Day 1: Legs/Abs

    Day 2: Chest/Tris/Shoulders

    Day 3: Back/Biceps/Traps

    Is this unorthodox or do other people use this split? I sort of made it up but it seems to be working well for me b/c I can focus more on each muscle (more intensiity) and working out 4 days a week as opposed to 3= more calories burned.

    Does this seem ok?

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    Is this 4 on 3 off? or 4 throughout the week?
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    4 throughout the week
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    Id say if you could split your workout like this

    Day 1: Legs

    Day 2: Chest/Abs

    Day 3: Shoulders/Traps

    Day 4: Back/Arms

    And ill give you my reasoning, your chest and your shoulders are large muscle groups, and require alot more attention. If you want a four days split, id say split like i put above. Legs are probably the biggest muscle group you have, so they deservea day separate. Also Rest is key. Id say 2on 1off then 2 on again if you can manage that. This way all your muscle groups that are used in compound movements have a chance to heal before getting attacked again, for example, people use their back when they bench, and of course that not always good so it gives you a two days rest before you do back for real. Anyway this is just my opinion, tell me if anyone agrees with my logic
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    Quote Originally Posted by rocksolid84 View Post
    Id say if you could split your workout like this

    Day 1: Legs

    Day 2: Chest/Abs

    Day 3: Shoulders/Traps

    Day 4: Back/Arms

    And ill give you my reasoning, your chest and your shoulders are large muscle groups, and require alot more attention. If you want a four days split, id say split like i put above. Legs are probably the biggest muscle group you have, so they deservea day separate. Also Rest is key. Id say 2on 1off then 2 on again if you can manage that. This way all your muscle groups that are used in compound movements have a chance to heal before getting attacked again, for example, people use their back when they bench, and of course that not always good so it gives you a two days rest before you do back for real. Anyway this is just my opinion, tell me if anyone agrees with my logic
    i really like the logic on this one only thing i always have a problem with is on back days workouts take so long i dont think i would get a good arm workout.
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    Quote Originally Posted by rocksolid84 View Post
    Id say if you could split your workout like this

    Day 1: Legs

    Day 2: Chest/Abs

    Day 3: Shoulders/Traps

    Day 4: Back/Arms

    And ill give you my reasoning, your chest and your shoulders are large muscle groups, and require alot more attention. If you want a four days split, id say split like i put above. Legs are probably the biggest muscle group you have, so they deservea day separate. Also Rest is key. Id say 2on 1off then 2 on again if you can manage that. This way all your muscle groups that are used in compound movements have a chance to heal before getting attacked again, for example, people use their back when they bench, and of course that not always good so it gives you a two days rest before you do back for real. Anyway this is just my opinion, tell me if anyone agrees with my logic
    hmmm......One problem is that leg days for me aren't that insane b/c I work out at home. I do squats and calf raises and that's it, which is why I threw traps in there......I do deadlift on back day instead of leg day b/c I see it as a back exercise more so than a leg one.....and I worked it so bac and leg day have space in between.....

    but shoulders and traps together makes plenty of sense......

    hmmm, I may need to look at this more closely tonight....

    thanks
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    Quote Originally Posted by magx View Post
    hmmm......One problem is that leg days for me aren't that insane b/c I work out at home. I do squats and calf raises and that's it, which is why I threw traps in there......I do deadlift on back day instead of leg day b/c I see it as a back exercise more so than a leg one.....and I worked it so bac and leg day have space in between.....

    but shoulders and traps together makes plenty of sense......

    hmmm, I may need to look at this more closely tonight....

    thanks

    In that case, i used to workout at home, and your right you are severly limited to what you can do, so in that case why throw in abs, or some small muscle group while leaving he major muscle groups, like chest, and shoulders, by themselves, and no problem im glad to help
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    Quote Originally Posted by rocksolid84 View Post
    In that case, i used to workout at home, and your right you are severly limited to what you can do, so in that case why throw in abs, or some small muscle group while leaving he major muscle groups, like chest, and shoulders, by themselves, and no problem im glad to help


    well, I don't know about severely I've made some upgrades to my home gym and now I'd say I am slightly limited

    I have about 500lbs in plates, I have the cool Powerblock Dumbells, and a solid bench which with some clever workarounds I also use for a squat rack and military presses

    And working out at home does have some advantages.....
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    Quote Originally Posted by magx View Post
    well, I don't know about severely I've made some upgrades to my home gym and now I'd say I am slightly limited

    I have about 500lbs in plates, I have the cool Powerblock Dumbells, and a solid bench which with some clever workarounds I also use for a squat rack and military presses

    And working out at home does have some advantages.....
    Haha compared to what i had at home, that sounds like gym to me haha, i have this rickety old smith, with like 300lbs in plates, and a bench that wobbled like hell, im surpised i didnt die while using it, but i mean then if that works for you than thats awsome, and your absolutley right about deadlifts being more for back than for legs
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    Quote Originally Posted by rocksolid84 View Post


    Haha compared to what i had at home, that sounds like gym to me haha, i have this rickety old smith, with like 300lbs in plates, and a bench that wobbled like hell, im surpised i didnt die while using it, but i mean then if that works for you than thats awsome, and your absolutley right about deadlifts being more for back than for legs


    hahahhaha oh man that's great.

    When I used to live with my parents in my younger days I had some pretty crazy workouts with some really terrible equpment and imporvises.

    I recall using a freaking lawn chair for bench presses...one of those long white plastic beach chairs........oh man.....
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    oh and I also have a tension chin up bar at home
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    Quote Originally Posted by magx View Post
    oh and I also have a tension chin up bar at home
    haha the good old days, i used to load up duffell bags with **** so that i could do, lateral and front raises, but no lie those were the best workouts!!!! Tension chin up bar? is that the one thats like a shower curtain rodish?
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    yea that routine sounds good. and yea throw in abs as someone said before. and do maybe 2-3 days of cardio in between. sounds great though!

    haha the good 'ol days for you guys.

    THESE ARE THE DAYS FOR ME

    i barley have 200lbs of weight and im gonna die if i dont fix my bench
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    Quote Originally Posted by RoidRageX10 View Post
    yea that routine sounds good. and yea throw in abs as someone said before. and do maybe 2-3 days of cardio in between. sounds great though!

    haha the good 'ol days for you guys.

    THESE ARE THE DAYS FOR ME

    i barley have 200lbs of weight and im gonna die if i dont fix my bench
    Hey bro dont sweat it and im only three years older than you and i when i was your age all i had was like a pull up bar, and was stuck doing push ups, and all that jazz, im really impressed you got all your maxs so high, thats a damn acomplishment bro, and you should be real proud of that
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    Quote Originally Posted by RoidRageX10 View Post
    yea that routine sounds good. and yea throw in abs as someone said before. and do maybe 2-3 days of cardio in between. sounds great though!

    haha the good 'ol days for you guys.

    THESE ARE THE DAYS FOR ME

    i barley have 200lbs of weight and im gonna die if i dont fix my bench
    I didn't type them but I do abs here and there, no set day for them though
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    Quote Originally Posted by rocksolid84 View Post
    Hey bro dont sweat it and im only three years older than you and i when i was your age all i had was like a pull up bar, and was stuck doing push ups, and all that jazz, im really impressed you got all your maxs so high, thats a damn acomplishment bro, and you should be real proud of that

    well at least u had determination to workout and stuff. yea they are alright. but i can do so much better on my squats. but im happy at what i have. but i strive for that extra 5 pounds.
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    but yea man thanks for the encouragement

    i feel like dancing now

    hah
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    Quote Originally Posted by RoidRageX10 View Post
    but yea man thanks for the encouragement

    i feel like dancing now

    hah
    Haha dance dance bro, cuz i sure as hell cant hahaha
    Keep training hard man and you'll get the 5 pounds, believe me, and if you ever have any question bout stuff feel free to shoot me a message
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    I also have some questions about my split. I have never done one before so I thought I should give it a try. Heres what I was thinkin:

    Mon
    DB press
    DB flys
    Arnold Press
    Lateral Raise
    Dips
    Skull Crushers

    Tues
    Db Rows
    Wide Grip pullups
    Standing dumbell curls
    Preacher curls
    Db shrugs

    Weds
    Squat
    calf raises
    Crunches
    leg raises

    Thurs
    inclined db press
    decline db press
    upright rows
    bradford presses
    close grip bench
    cable pushdowns

    Fri
    t-bar rows
    lat pulldowns
    incline bench curls
    hammer curls
    BB shrugs

    Sat
    clean
    calf raises
    sit-ups
    bridge

    Im currently taking protein, multi-vitamin, creatine, and glutamine


    any suggestions/alternate exercises/additional exercises would be helpful
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    Quote Originally Posted by steelcurtain View Post
    I also have some questions about my split. I have never done one before so I thought I should give it a try. Heres what I was thinkin:

    Mon
    DB press
    DB flys
    Arnold Press
    Lateral Raise
    Dips
    Skull Crushers

    Tues
    Db Rows
    Wide Grip pullups
    Standing dumbell curls
    Preacher curls
    Db shrugs

    Weds
    Squat
    calf raises
    Crunches
    leg raises

    Thurs
    inclined db press
    decline db press
    upright rows
    bradford presses
    close grip bench
    cable pushdowns

    Fri
    t-bar rows
    lat pulldowns
    incline bench curls
    hammer curls
    BB shrugs

    Sat
    clean
    calf raises
    sit-ups
    bridge

    Im currently taking protein, multi-vitamin, creatine, and glutamine


    any suggestions/alternate exercises/additional exercises would be helpful

    Alright lets start with monday, Im assuming from the exercises your doing chest/shoulders/triceps, and thats way to much!! Shoot for Shoulder and Triceps together, and two sets is way to little.


    Monday SHoulders/Triceps

    Military Presses 4 sets
    Arnold presses 4 sets
    Lateral Raises superset with Frontal raises 3 sets
    Shrugs 3 setes
    Close grip bench 3 sets
    pulldowns 2 sets
    skull crushers 2
    DIPS (weighted or un weighted)

    Tuesday Bi's and Back

    Db Rows
    Wide Grip pullups
    Deadlifts (if your consider then more back, or do them on a leg day)
    t-bar rows
    lat pulldowns

    Standing dumbell curls
    Preacher curls
    Hammer Curl
    Chin ups (till failure)

    Thursday Chest/abs

    Flat Bench Press
    INcline Bench Press
    Decline Bench
    Flies/Cable Crossover(these work wonders)
    burnout: pushups till failure
    Decline situps
    Leg raises
    knee raises on dip station

    Friday Legs

    SQUAT
    Leg Press
    Leg Curls
    Leg extensions
    Calf raises

    etc

    As for your diet, i need more info on your diet if you want me to help you with that, i say stick to high protein, and high carb if you want to bulk, but it has to be good carbs not ****, like low glyc index

    Tell me what you think
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    ah, my thread!!!!!
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    Quote Originally Posted by magx View Post
    ah, my thread!!!!!
    Haha Magx, hows your reformatted workout coming?
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    sorry about hijacking your thread, i just had a similar question and thought it would be a waste to start a new one
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    Quote Originally Posted by steelcurtain View Post
    sorry about hijacking your thread, i just had a similar question and thought it would be a waste to start a new one

    no problem at all man!
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    Quote Originally Posted by rocksolid84 View Post
    Haha Magx, hows your reformatted workout coming?
    Couldn't tell you, I decided to keep them the same for 1 more month and then apply the changes for 2 months, and then evaluate.

    Can't make a comparison too quickly, the changes/effects would be too subtle.

    I'll post back in time and we'll see how it went.
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    I was planning on doing three sets with each of those exercises
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    Quote Originally Posted by steelcurtain View Post
    I was planning on doing three sets with each of those exercises

    is this gonna be your basic 3x10?

    if it is well then it doesn't matter

    maybe to 2-4 exercises. 4-6 reps about 2-3 sets

    u want to overload your muslces to grow.

    also keep workout under an hour total
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