Workout splits - AnabolicMinds.com

Workout splits

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    epersonius's Avatar
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    Workout splits


    I have been bodybuilding for about 18 months using the following split:

    Mon- chest
    Tues- back
    Wed- legs
    Thu- shoulders, traps
    Fri- bis, tris
    Sat- off
    Sun- off

    I have seen great progress with this but have been evaluating and thinking about switching to the following split

    Mon- chest, tris
    Tues- back, bis
    Wed- legs
    Thu- shoulders, trap
    Fri- back, chest (more machine and single arm movements)
    Sat- legs (more isolation movements, single leg movements)
    Sun- off

    Any and all thoughts welcome on pros and cons of each. I am looking to take the next step in my training and want to have my program match this and well as researching PH to add to this.

    Thanks in advance for your time and thoughts

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    PaulBlack's Avatar
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    I am always a fan of increasing the frequency that you hit your body parts, even for a bodybuilder. The first thing I thought when I saw what you want to change to is that you almost intuitively look like you are moving towards a program like PHAT. Heavier compound movement to start the week and then higher rep work and more isolation when you hit things again a second time. Check it out: http://www.simplyshredded.com/mega-f...ated-2011.html
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  4. Senior Member
    ZiR RED's Avatar
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    Quote Originally Posted by epersonius View Post
    I have been bodybuilding for about 18 months using the following split:

    Mon- chest
    Tues- back
    Wed- legs
    Thu- shoulders, traps
    Fri- bis, tris
    Sat- off
    Sun- off

    I have seen great progress with this but have been evaluating and thinking about switching to the following split

    Mon- chest, tris
    Tues- back, bis
    Wed- legs
    Thu- shoulders, trap
    Fri- back, chest (more machine and single arm movements)
    Sat- legs (more isolation movements, single leg movements)
    Sun- off

    Any and all thoughts welcome on pros and cons of each. I am looking to take the next step in my training and want to have my program match this and well as researching PH to add to this.

    Thanks in advance for your time and thoughts

    The above means nothing without (goals as mentioned) but also exercises, variables (sets x reps x rest x intensity), and progression-periodization plans.
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    huggy77's Avatar
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    Quote Originally Posted by bolt10 View Post
    I am always a fan of increasing the frequency that you hit your body parts, even for a bodybuilder. The first thing I thought when I saw what you want to change to is that you almost intuitively look like you are moving towards a program like PHAT. Heavier compound movement to start the week and then higher rep work and more isolation when you hit things again a second time. Check it out: http://www.simplyshredded.com/mega-f...ated-2011.html
    big fan of PHAT, followed by a 10 week deload... I have been switching up my routines drastically every 10 weeks or so and it keeps things fresh...

    DC (dog crapp)
    Wendler's 5/3/1/
    PHAT

    tons of cool different routines to try... Get Jefit (android app) and start looking at your time between work sets...

    in regards to your suggested split of 6 days a week, i always have issues nailing all six days consitenly... one thing you can do is number your workouts 1-6... if you onl get 5 days training in one week, start the next with workout 6 then reset back to your normal routine... I just did this type of numbering system for a 10 week powerlifting set and it was AWESOME... strangely freeing....
  6. New Member
    epersonius's Avatar
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    Thanks to everyone for their input! Train hard!
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