which groupings should I use?

[beachbrat79]

I am changing up my routine from one muscle group per day for 6 days/week to 2 groups per day on a 3 day rotation, twice a week. I know this is heavy, but this kind of split is where I have seen the most growth both in size and strength. If I am doing one heavy group per day, and one group light, how should I combine the groups?

Day 1 - Chest and Triceps
Day 2 - Back and Biceps
Day 3 - Shoulders and Legs

Or

Day 1 - Chest and Bicep
Day 2 - Back and Tricep
Day 3 - Shoulders and Legs

Is there a reason I should use one combination of groupings over the other or will it make much difference?
Thanks for the help

 

[RobInKuwait]

I am changing up my routine from one muscle group per day for 6 days/week to 2 groups per day on a 3 day rotation, twice a week. I know this is heavy, but this kind of split is where I have seen the most growth both in size and strength. If I am doing one heavy group per day, and one group light, how should I combine the groups?

Day 1 - Chest and Triceps
Day 2 - Back and Biceps
Day 3 - Shoulders and Legs

Or

Day 1 - Chest and Bicep
Day 2 - Back and Tricep
Day 3 - Shoulders and Legs

Is there a reason I should use one combination of groupings over the other or will it make much difference?
Thanks for the help

Have you thought about:
Day 1- Push
Day 2- Pull
Day 3- Legs

Who wants to do shoulders after they finish squatting? :run:

 

[beachbrat79]

Have you thought about:
Day 1- Push
Day 2- Pull
Day 3- Legs

Who wants to do shoulders after they finish squatting? :run:

I separate shoulders out for a couple reasons, but mainly b/c the workouts get to be too long when I combine more than 2 groups. Also, I am going to do shoulders first, then legs strictly so I don't have that exact reaction ("Can't feel my legs anymore, so I'm going home instead of doing shoulders")

I am going to do these groupings twice a week so if I do heavy chest on monday I will do the other muscle group light, then on thurs, i will do light chest and the othe group heavy. Since I am doing one muscle group heavy and one light per day, I was thinking that I would use the chest/bicep combination so that I am not wearing out one muscle group while working the other group that day. Also, if I do heavy chest on mon, then on tuesday I would do light triceps so they would still have rest before their heavy day.

Would this grouping work (chest/bicep, back/tri, shoulders/legs) or would the push/pull groupings be better?

 

[RobInKuwait]

I separate shoulders out for a couple reasons, but mainly b/c the workouts get to be too long when I combine more than 2 groups. Also, I am going to do shoulders first, then legs strictly so I don't have that exact reaction ("Can't feel my legs anymore, so I'm going home instead of doing shoulders")

I am going to do these groupings twice a week so if I do heavy chest on monday I will do the other muscle group light, then on thurs, i will do light chest and the othe group heavy. Since I am doing one muscle group heavy and one light per day, I was thinking that I would use the chest/bicep combination so that I am not wearing out one muscle group while working the other group that day. Also, if I do heavy chest on mon, then on tuesday I would do light triceps so they would still have rest before their heavy day.

Would this grouping work (chest/bicep, back/tri, shoulders/legs) or would the push/pull groupings be better?

I'm sure either one would work, its just a personal preference. I just think you might want to relook at lifting 6 days a week, even if 3 of them are light. I know that would overtrain me like no other. More is not other better. For me, I get the most gains at 3-4 days a week. Maybe you should think about cutting out the light days and trying this:

Chest/bicep
rest
Back/Tri
rest
Shoulder/legs
rest
repeat again

 

[beachbrat79]

I'm sure either one would work, its just a personal preference. I just think you might want to relook at lifting 6 days a week, even if 3 of them are light. I know that would overtrain me like no other. More is not other better. For me, I get the most gains at 3-4 days a week. Maybe you should think about cutting out the light days and trying this:

Chest/bicep
rest
Back/Tri
rest
Shoulder/legs
rest
repeat again

I appreciate the suggestion. This is not the first rotation I have taken using the 3-day rotation twice a week. I survive it pretty well actually. I know its not the best for everyone, but it has definitely been the best cycle for me over the past couple years. I really prefer hitting each muscle group twice a week too... Lets me know i'm still kicking my own ass and the growth has always been the fastest for me this way too. I usually only do this rotation for about 8-10 weeks too b/c my body just gets tired by then, and I switch up to some other rotation for about a month, then back to 3-day splits, at least until my body says otherwise.

 

[RobInKuwait]

I appreciate the suggestion. This is not the first rotation I have taken using the 3-day rotation twice a week. I survive it pretty well actually. I know its not the best for everyone, but it has definitely been the best cycle for me over the past couple years. I really prefer hitting each muscle group twice a week too... Lets me know i'm still kicking my own ass and the growth has always been the fastest for me this way too. I usually only do this rotation for about 8-10 weeks too b/c my body just gets tired by then, and I switch up to some other rotation for about a month, then back to 3-day splits, at least until my body says otherwise.

Wow, thats what Ronnie Coleman's split is too and he looks pretty big , guess it can't be too bad :think: .

 

[Rebel]

are you doing your dead's on leg day or back day? Just wondering.

 

[timogburn]

In my eyes legs should always be done on thier own day. My personally split is:

Day 1- Back, Bis
Day 2 -Shoulders, traps
Day 3- Legs
Day 4- Chest, Tris
Day 5- Rest
repeat

 

[Bean]

I agree, there's no dead-set way of doing something; pick a way for about 8 weeks or so, then switch it up! Keep your body honest right?