6 Day Split... hows it look ?
- 07-13-2012, 02:37 PM
- 07-13-2012, 02:42 PM
You don't need to train 6x/week. Having a muscle breakdown is alsot enough info to analyze everything. Sets, reps, intensity, bulking/cutting, etc?M.Ed. Ex Phys
07-13-2012, 03:13 PM
Sets = 21 > Below
Reps = 12 - 8
Intensity = 75 > 60%
Diet = Neither, I'm, thinking of cutting with Clen though if I do I'll change my workout for more rest days.
I'm usually spend around 40-45mins.
Example of Workout (Chest/Triceps/Calves) In ORDER
3 Benchpress Chest
3 Incline Benchpress Chest
3 French Press Triceps
3 Calf Press/Raise Calfs
3 Reverse Calf Press/Raise Calfs
2 Chest Flys Chest
2 Incline Chest Flys Chest
07-13-2012, 03:59 PM
Sets per group, not session. Are you going to increase volume at any point or keep it the same? Same with intensity.
M.Ed. Ex Phys
07-13-2012, 05:08 PM
07-13-2012, 05:13 PM
M.Ed. Ex Phys
07-13-2012, 08:58 PM
Dude I really don't like the 6 day split training each body part twice a week you will end up over training the vast majority of the time. The guys you hear about that train each body part twice a week are on a ton of drugs and I am assuming you not, but moving past that I would strongly recommend doing a 5 day split in which you work each muscle part once and work some of your smaller muscles twice. An example of this would be doing chest, tri's and calfs on day one, back bi's and forearms on day 2, legs (quads gluts and hams) on day 3, shoulders and tris and calfs on day 4 then resting on day 5. After that you can start the split over or take another day off then start...its really up to you but by doing this split you aren't going to run the risk of over training your muscles into the ground. Also if your like me and hate taking a day off from the gym this will allow you to still train 6 days a week (most weeks) and not burn out. And when your training make sure that your are doing mostly multi-joint movements like bench, pull-ups, squats, dead-lifts, military press, narrow grip bench press (the list goes on). I hope it helps man
07-16-2012, 10:48 AM
07-16-2012, 01:16 PM
In addition to what rodja said, pretty much any upper/ lower and push/pull split will have you going 2x a week as well. The difference is most full body routines train movements as opposed to 3-4 exercises per muscle group, therefore, far less volume. So instead of chest and tris, you may see vert push, horizontal push, knee dominant and an accessory lift or two (rough generalization, obviously)
07-16-2012, 01:43 PM
when it comes to hitting something several times a week, most people completely ignore the relationship between volume, intensity, and frequency. they completely miss that if you change one you must change the others.
think of it like this [example] math equation:
volume x intensity x frequency = stimulus
if you know what stimulus you need to grow and you up frequency, then by not decreasing intensity or volume you will apply far too much stimulus for the body to handle. you must adjust 1 or both to compensate.
you can call me "ozzie" for short.
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