whats YOUR favorite workout split?

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    whats YOUR favorite workout split?


    Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

    Mon - Shoulders/traps
    Tues - Legs w/ deadlifts
    Wed - OFF
    Thursday - Chest/tri
    Friday - Back (with deadlifts)/ bis
    Weekend OFF
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    Quote Originally Posted by R1balla View Post
    Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

    Mon - Shoulders/traps
    Tues - Legs w/ deadlifts
    Wed - OFF
    Thursday - Chest/tri
    Friday - Back (with deadlifts)/ bis
    Weekend OFF
    It really depends on the individual, their goals and needs - and your training programmes should be specific to YOU re these factors.

    Personally, I prefer to do 4-5 resistance sessions a week, with 2-3 of them being Full-Body, nothing for Legs, and a day off after second or third day of resistance sessions.

    A couple of examples (note, only resistance sessions included, not cardio - which is done six days a week):
    Monday - Shoulders
    Tuesday - Arms
    Wednesday - Full-Body
    Thursday - Off
    Friday - Full-Body
    Saturday - Upper Body
    Sunday - Day Off

    Monday - Full-Body
    Tuesday - Full-Body
    Wednesday - Full-Body
    Thursday - Off
    Friday - Upper Body
    Saturday - Shoulders/Arms/Abs
    Sunday - Day Off

    Note also, that as one becomes more experienced and progresses with their physique, splits that they use will also change.

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    yeah i understand each person has different goals. thats why i asked what do YOU like. those workouts are interesting. never done a 3 day in a row full body before. that isnt overkill?
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    Quote Originally Posted by R1balla View Post
    yeah i understand each person has different goals. thats why i asked what do YOU like. those workouts are interesting. never done a 3 day in a row full body before. that isnt overkill?
    Each to their own. Depends on your definition of "overkill" - it's not for me (bearing in mind my training history), but for a beginner it would be. Everything is relative. I don't train like most people and I certainly wouldn't recommend how and what I train like to anyone else.

    Body-part splits have also worked for me re mass, as well as my own spin on the Velocity Training Programme (note that I said the training programme - nothing to do with the nutrition of the Velocity Diet). If you're eating enough and following the main principles for gaining mass, then honestly, anything is going to work.
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    i like dc and push-pulls
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    Quote Originally Posted by R1balla View Post
    Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

    Mon - Shoulders/traps
    Tues - Legs w/ deadlifts
    Wed - OFF
    Thursday - Chest/tri
    Friday - Back (with deadlifts)/ bis
    Weekend OFF
    I like this. Might change it up soon.
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    Quote Originally Posted by Rosie Chee Scott View Post
    Each to their own. Depends on your definition of "overkill" - it's not for me (bearing in mind my training history), but for a beginner it would be. Everything is relative. I don't train like most people and I certainly wouldn't recommend how and what I train like to anyone else.

    Body-part splits have also worked for me re mass, as well as my own spin on the Velocity Training Programme (note that I said the training programme - nothing to do with the nutrition of the Velocity Diet). If you're eating enough and following the main principles for gaining mass, then honestly, anything is going to work.
    thats very true rosie. hey, have u spoken with austin lately? we talk but not about training. he seems unmotivated. is he still with app nut?
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    Quote Originally Posted by R1balla View Post
    thats very true rosie. hey, have u spoken with austin lately? we talk but not about training. he seems unmotivated. is he still with app nut?
    No, I haven't spoken with Austin lately. As far as I'm aware, he's still with Applied Nutriceuticals, although you wouldn't think so from the lack of him on the boards. It's his first year out of high school and away from home, I believe, and for most people, that means going off the rails for a while. If you talk to him, and want to talk about training, broach it and see how he responds. If you're concerned about him, maybe ask why he "seems unmotivated" - it could simply be that he has different priorities at this stage in his life.
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    its his 3rd year at a&m. im gonna call him soon and see whats up. id be more than happy to take his job lol
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    Quote Originally Posted by R1balla View Post
    its his 3rd year at a&m. im gonna call him soon and see whats up. id be more than happy to take his job lol
    Wow, time's gone by faster than I thought - it must have been his first year when he JOINED the AppNut team! If it's his third year, it's possibly his final year (not sure, since you guys also do a lot of 4-year degrees here), and final years of degrees are usually the hardest and the most hectic, so I can understand if his focus is not on training or work.
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    Hey R1, I'll play along.

    I've had a few variations of the below over the years, but this split strikes a good balance between mass, number of days between body parts and not wanting to schedule myself on the weekends. I also sacrifice some intensity if I have to double up large bodyparts, so I split it out over 5 days. On weeks that I do not plan on deadlifting, I will exchange back and leg day. And, if I know I will have to cut my split to 3 or 4 days in a given week due to schedule, I will combine my arms with the upper body workouts and/or combine shoulder and back day.

    Monday - Legs
    Tuesday - chest, calves
    Wednesday - back (incl. deadlifts or rack deads)
    Thursday - Shoulders (+ traps if they're not too sore from deads, and rotator cuff exercises every other week)
    Friday - Tri's, bi's
    Sat & Sun - off
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    Generally I avoid back and bi in the same workout, since Deadlifts AND upper back AND biceps is a lot of work.

    Also I can do chest and tris together, or chest and shoulder but cant do chest/shoulder/tri in one session and get a complete workout

    Usually in my splits there is one inconvinient muscle group which gets put wherever it fits best, it is hard to balance these things..

    Current

    Chest/arms
    Back/Dead
    off
    Shoulders/arms
    Legs/Squat
    off
    off

    Might take an extra day off after sholder/arm and then train legs the next day or I might just get the whole weekend off, whichever works best

    I can fit in extra workouts if I want too. For example I might do light chest after the shoulder arm workout, or an extra little back work saturdays
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    Quote Originally Posted by Rodja View Post
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    Is Snoop or Ice Cube the instructor? Because that influences my decision.
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    Legs/Calves/Abs
    Chest/Delt/Tri
    Back/Biceps
    Rest

    Repeat usually more of a ABC - DFG - ABC - DFG kinda way, not repeating many exercises in back to back workouts.
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    Quote Originally Posted by southpaw23 View Post
    Is Snoop or Ice Cube the instructor? Because that influences my decision.
    Not too familiar with Louie Simmons or Joe DeFranco, are we?
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    Quote Originally Posted by Rodja View Post
    Not too familiar with Louie Simmons or Joe DeFranco, are we?
    Were they also part of NWA?
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    I change my routine up a lot to keep my body guessing. I usually like to set things up to where I either have a day off before or both before and after legs. I find that extra rest really helps. Im trying to bring legs up so I find that rest before helps.

    Right now my days arent set, but my body split is as follows:
    back/calves
    chest/bis
    shoulders/tris/forearms
    legs

    Ill be changing it up to focus more on shoulders and arms in the next few weeks. To where Ill do a heavy shoulder light arm day. Then a few days later a heavy arm day with light shoulders.
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    i do something like this as well. i constantly change my routine. also, i will lift something twice a week like on mondays and thursdays if i am focusing more on that body part.
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    For awhile now its been:

    Mon/chest
    Tues/Back
    wens/off
    thurs/arms
    fri/shoulders
    sat/off
    sun/legs/back.

    Been thinking of switching too
    mon - chest/back/bi's/abs
    tues - legs/shoulders/tri's
    wens/off
    thurs - repeat mon
    fri - repeat tues
    sat/off

    I'm thinking two or three movements per body part- 3 to 4 sets each movement. I'd pretty much be hitting each body part twice a week.

    I always train for mass. Strength ain't a big thing with me.

    What do you guys think?
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    i train for mass also and that right there, at least for me, would be waaaaaaay too much in one day. chest, back AND biceps? holy crap lol the most id do is chest/back. like this

    Mon - chest/back
    tues - legs
    wed - off
    thurs - chest/back
    fri - legs
    sat - arms
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    Quote Originally Posted by southpaw23 View Post
    Were they also part of NWA?
    Next time you want to be a smartass, at least be funny and accurate (e.g. Snoop was not in NWA, nor is he Westside).
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    Getting back to 3 days a week with DC and cardio as much as I can stand.

    Another routine I like is

    M Back light, heavy
    Tu Chest light, heavy
    W Legs heavy, light
    Th Shoulders heavy, light
    F Arms light with strict form
    S & S off
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    Quote Originally Posted by Rodja View Post
    Next time you want to be a smartass, at least be funny and accurate (e.g. Snoop was not in NWA, nor is he Westside).
    Rodja not sure where that came from, thought we were cool. Luckily I don't take you as seriously, as you seem to take yourself.
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    Monday - Chest and Back
    Wednesday - Legs
    Friday - Shoulders and Arms
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    Monday - Chest/Shoulders/Triceps
    Tuesday - Back/Legs/Biceps
    Wednesday - Off
    Thursday - Shoulders/Chest/Triceps
    Friday - Legs/Back/Biceps
    * I do abs when they feel fresh, so how ever often that is.

    I make sure my overall weekly volume isn't too high and this has been working really well for me for physique training. I don't do leg work with the goal in mind, "to build as much mass as possible." I don't like having larger thighs so I tend to do less leg work just to keep them define and tone.

    I mostly use compound lifts but do some form of isolation to about every area at some point during the week so every area gets some stimulation. I use supersets a lot too when I'm liftign in the 8-10 rep ranges. Flex between sets (maybe just a few seconds, maybe 10 seconds, or however you feel at the moment) to increase definition. But you usually need to be fairly lean to notice a visual diference. It does work though!
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    DC is my favourite right now. Another good is this:

    Tuesday and saturday:
    Chest, quads, delts, triceps

    Thursday and sunday:
    Back, hamstrings, calves, biceps, forearms and abs
  

  
 

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