Need help with split on h-drol

  1. New Member
    Dannn's Avatar
    Join Date
    Jan 2011
    Rep Power
    Lv. Percent

    Need help with split on h-drol

    Hello guys,

    Started my h-drol cycle and thinking about my split. My goal is to work on my chest and arms, as they look like **** when comparing them to my legs. I used to focus on quads and calves, now it's completely out of proportion. To give you an idea: I squat 180kg (400lbs) for 8-9 but can barely bench 90kg (200lbs) for 5. I plan to train everything but my legs these next six weeks and see if I can get things into beast mode. Can anyone come up with a decent split? I'm thinking:

    Day 1: chest/shoulders/tri
    Day 2: back/bi
    Day 3: rest
    Day 4: chest/shoulders/tri
    Day 5: back/bi
    Day 6: rest
    Day 7: chest/shoulders/tri

    I'm very scared of over training - I realize that on h-drol I will recover much faster, but is this overtraining? Can anyone chime in?


  2. New Member
    jerrysiii's Avatar
    6'0"  182 lbs.
    Join Date
    Apr 2008
    Rep Power
    Lv. Percent

    That is an awful split. No lower body?? Squat, deadlift, bench press, and overhead presses. These are the exercises you want to focus on for growth. Only Bench and curls several days a week is just ridiculous. Edit: I noticed you have pull downs and triceps press downs also ... Still not gonna get the result your hoping for. Srsly, there are plenty of good routine on this site. Check into the other sections and find a something well designed. If you don't include any "hard" exercises don't expect too much.
  3. Diamond Member
    mattrag's Avatar
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Rep Power
    Lv. Percent
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    Over head presses and benching will fix you up. Be sure to pull around 3x the volume you push though as you dont want to create an imbalance in the shoulder.
    You should worry about joint over training on that plan though.... You wanna just get stronger? Still gotta rest though. Look up west side barbell for skinny bastards. Just do that. No reason to not squat IMO. Unless your injured
    RecoverBro ELITE

Similar Forum Threads

  1. Replies: 2
    Last Post: 07-01-2010, 03:23 AM
  2. How does my split look?
    By 03SVTCobra in forum Training Forum
    Replies: 2
    Last Post: 03-02-2009, 03:42 AM
  3. 3day split to 4day split for fat loss?
    By SamuraiSid in forum Weight Loss
    Replies: 2
    Last Post: 02-25-2009, 08:32 PM
  4. How would you split it up?
    By hamper19 in forum Exercise Science
    Replies: 5
    Last Post: 09-19-2006, 03:49 PM

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