Thinking about changing to this split for my recomp

  1. Thinking about changing to this split for my recomp


    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


  2. 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.

  3. 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
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  4. the only muscle group i would lift twice is legs because they recover quickly
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  5. Quote Originally Posted by Smith402 View Post
    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.


    Quote Originally Posted by MakaveliThaDon View Post
    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~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  6. Quote Originally Posted by Smith402 View Post
    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?
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  7. 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)

  8. ^^^^^ 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
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  9. 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.

  10. Quote Originally Posted by benjiman View Post
    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~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  11. 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.

  12. Quote Originally Posted by SilverBullet7 View Post
    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? ive never heard of that, but it could be true.
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