Thinking about changing to this split for my recomp

[Smith402]

Day 1: Chest and Tri's
Day 2: Back and Bi's
Day3: Legs and Shoulders
Day 4: Chest and Tri's
Day 5: Back and Bi's
Day 6: Legs and Shoulders

 

[MakaveliThaDon]

Each muscle group twice a week?

Unless you already know you are one of the very few gifted people who can do this and get consistent results, I would really recommend against it.

 

[R1balla]

i would NEVER do that split. EVER. This is one split i really like

Mon - Shoulders/Traps
Tues - Legs
Wed - OFF
Thurs - Chest/Tri
Friday - Back/Bi w/deads
Weekend - OFF

 

[R1balla]

the only muscle group i would lift twice is legs because they recover quickly

 

[Rosie Chee]

Day 1: Chest and Tri's
Day 2: Back and Bi's
Day3: Legs and Shoulders
Day 4: Chest and Tri's
Day 5: Back and Bi's
Day 6: Legs and Shoulders

You might be better off splitting it up more. Also, only doing 4-5 resistance sessions a week.

You really need to assess your physique and create a training programme and split that will work on your weaknesses, whilst maintaining and even adding to your strengths.

Each muscle group twice a week?

Unless you already know you are one of the very few gifted people who can do this and get consistent results, I would really recommend against it.

There is nothing wrong with doing each muscle group twice a week - I hit each muscle group 3-4 times a week. It is all very individual dependent and if that's what will work for the OP, then so be it.

~Rosie~

 

[R1balla]

Day 1: Chest and Tri's
Day 2: Back and Bi's
Day3: Legs and Shoulders
Day 4: Chest and Tri's
Day 5: Back and Bi's
Day 6: Legs and Shoulders

if you were going to do this, how many sets would you be doing each body part?

 

[bashman]

I think you would be okay, it its done right. E.g.

Early week split heavy 5 - 6 reps to failure
Later week split hypertrophy 8 - 15 reps stopping 2 - 3 reps short of failure.

Basically bit like layne norton split. I would make day 4 rest though. (rest inbewtween heavy split and hypertrophy split)

 

[R1balla]

^^^^^ i would like to add on to this comment: i personally would not do it by mon,tues,wed...etc, but day 1, day 2...etc so you would get your rest. like this.

Day 1 chest tris
Day 2 back bis
Day 3 legs shoulders
Day 4 OFF
Day 5 - repeat day 1
Day 6 - day 2
Day 7 - day 3
Day 1 - OFF
day 2 - day 1

...etc

 

[benjiman]

i am new but how can you be working the same body parts 3-4 times a week.i taught the max would be 2 times a week.

 

[Rosie Chee]

i am new but how can you be working the same body parts 3-4 times a week.i taught the max would be 2 times a week.

For a beginner, yes. However, when you've been training for years and you know what your body is capable of doing, then you can do it - you only have to look through my logs to see what I do re training. Everyone is different - it comes down to experience and knowing your body and how it responds.

~Rosie~

 

[SilverBullet7]

My doctor recently told me that doing back and bi and doing chest and tri build scar tissue in joints. I have no argument but also no proof except for his word...just throwin that out there.

 

[R1balla]

My doctor recently told me that doing back and bi and doing chest and tri build scar tissue in joints. I have no argument but also no proof except for his word...just throwin that out there.

did he also tell you doing squats are bad for your knees? :lmao: ive never heard of that, but it could be true.