Post up your training splits!!! - AnabolicMinds.com

Post up your training splits!!!

  1. Elite Member
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    Post up your training splits!!!


    Need a new one soon so post up yours I need some ideas
    Email me for free prodigy samples
    Ricky@pni-online.com
    www.pni-online.com

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    Shoulders/triceps, back, core, chest/biceps, legs
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    what are your goals? how many days can you workout?
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    what are your goals? how many days can you workout?
    That would be good questions to ask haha.
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    5 days and mass...I was thinking chest back legs arms core/shoulders for my new one
    Email me for free prodigy samples
    Ricky@pni-online.com
    www.pni-online.com
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    can you put in enough volume and intensity each workout to require only hitting muscles once a week?

    and if you do that split you thought about where bench go? deadlifts? rows? or any other compound movement for that matter as they will involve muscles on different days? or do you plan on having a focus each day with other muscles getting a lighter load then their main day so you can do compound movements?

    or have you thought about movement based training to hit the entire body and then you can easily do all the muscles without conflict.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig
    can you put in enough volume and intensity each workout to require only hitting muscles once a week?

    and if you do that split you thought about where bench go? deadlifts? rows? or any other compound movement for that matter as they will involve muscles on different days? or do you plan on having a focus each day with other muscles getting a lighter load then their main day so you can do compound movements?

    or have you thought about movement based training to hit the entire body and then you can easily do all the muscles without conflict.
    Chest day would focus on bench
    Back day would focus on rows
    Leg day would focus on squats n deads
    Shoulder/core would focus on over head BB press
    Arms would just be thrown in there bc I'm not a beginner so I need to get focus on them as they won't grow as well with just receiving secondary stress

    And I'm not sure if I 1 body part a week is good or not that's the part I am torn on
    Email me for free prodigy samples
    Ricky@pni-online.com
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    Quote Originally Posted by howwedo107 View Post
    And I'm not sure if I 1 body part a week is good or not that's the part I am torn on
    once a week is good as long as you do enough volume to require that much time for recovery. otherwise it requires more frequent workouts. and some muscles recover quicker then others so you may want to take that into account.
    you can call me "ozzie" for short.
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    Day 1 - chest bis abs
    Day 2 - legs calves
    Day 3 - pff
    Day 4 - shoulders triceps abs
    Day 5 - back traps forearms
    Day 6 - off
    Day 7 - off or repeat day 1
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    Quote Originally Posted by howwedo107 View Post
    Need a new one soon so post up yours I need some ideas
    http://drsquat.com/content/knowledge...training-split
    you can call me "ozzie" for short.
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    Day 1: Chest and Abs
    Day 2: Back, Traps, 4arms
    Day 3: Cardio and Agility
    Day 4: Shoulders and Abs
    Day 5: Arms and 4arms
    Day 6: Legs
    Day 7: Rest
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    Sun-DE Upper
    Mon-DE Lower
    Wed-ME Upper
    Fri-ME Lower
    M.Ed. Ex Phys
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    Mon-ME Squat/Deadlift
    Tues-Off
    Wed-ME Bench
    Thurs-Off
    Fri-DE Squat/Deadlift
    Sat-DE Bench
    Sun-Off
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    mon- legs
    tue - chest / bi
    thur- shoulder / tri
    fri - back
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    as for my split. i do not do anything a specific day of the week.

    i am following a ME/DE split ala westside. i lift only 3 days a week though so it varies each week. even the specific days i lift vary based upon how i feel and any changes with work or my daughter. i also have been throwing 1 day a week as i prepare for a highland games event.
    you can call me "ozzie" for short.
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    1 Chest & Shoulders
    2 Legs
    3 Back & light chest (if recovered)
    4 Arms & calves
    *5 Cardio and abs
    Of course the 2 days of rest are mixed in
    STAY TUNED FOR A NEW ALLMAX LOG OPP!!!
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    Mon- A.M.- Moderate intensity Cardio P.M.-Back, Lats
    Tues- A.M. or P.M.-Chest, Abs
    Wed- A.M.- Moderate intensity Cardio, Calves P.M.-Legs, Calves
    Thurs- A.M. or P.M.-Triceps, Biceps, Forearms
    Fri- A.M. or P.M.- Shoulders, Traps
    Sat- A.M.- HIIT(100 meter wind sprints w/ 30 second rest periods), Legs, Calves
    Sun- My well deserving rest day

    This is my current leaning program, when i'm in my building program i'll disclude the two moderate cardio morning sessions and add another rest day depending on body responsiveness.
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