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whats YOUR favorite workout split?

R1balla

R1balla

Board Sponsor
Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

Mon - Shoulders/traps
Tues - Legs w/ deadlifts
Wed - OFF
Thursday - Chest/tri
Friday - Back (with deadlifts)/ bis
Weekend OFF
 
R1balla said:
Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

Mon - Shoulders/traps
Tues - Legs w/ deadlifts
Wed - OFF
Thursday - Chest/tri
Friday - Back (with deadlifts)/ bis
Weekend OFF
Click to expand...

It really depends on the individual, their goals and needs - and your training programmes should be specific to YOU re these factors.

Personally, I prefer to do 4-5 resistance sessions a week, with 2-3 of them being Full-Body, nothing for Legs, and a day off after second or third day of resistance sessions.

A couple of examples (note, only resistance sessions included, not cardio - which is done six days a week):
Monday - Shoulders
Tuesday - Arms
Wednesday - Full-Body
Thursday - Off
Friday - Full-Body
Saturday - Upper Body
Sunday - Day Off

Monday - Full-Body
Tuesday - Full-Body
Wednesday - Full-Body
Thursday - Off
Friday - Upper Body
Saturday - Shoulders/Arms/Abs
Sunday - Day Off

Note also, that as one becomes more experienced and progresses with their physique, splits that they use will also change.

~Rosie~
The Primordial Woman
 
yeah i understand each person has different goals. thats why i asked what do YOU like. those workouts are interesting. never done a 3 day in a row full body before. that isnt overkill?
 
R1balla said:
yeah i understand each person has different goals. thats why i asked what do YOU like. those workouts are interesting. never done a 3 day in a row full body before. that isnt overkill?
Click to expand...

Each to their own. Depends on your definition of "overkill" - it's not for me (bearing in mind my training history), but for a beginner it would be. Everything is relative. I don't train like most people and I certainly wouldn't recommend how and what I train like to anyone else.

Body-part splits have also worked for me re mass, as well as my own spin on the Velocity Training Programme (note that I said the training programme - nothing to do with the nutrition of the Velocity Diet). If you're eating enough and following the main principles for gaining mass, then honestly, anything is going to work.
 
i like dc and push-pulls
 
R1balla said:
Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

Mon - Shoulders/traps
Tues - Legs w/ deadlifts
Wed - OFF
Thursday - Chest/tri
Friday - Back (with deadlifts)/ bis
Weekend OFF
Click to expand...

I like this. Might change it up soon.
 
Rosie Chee Scott said:
Each to their own. Depends on your definition of "overkill" - it's not for me (bearing in mind my training history), but for a beginner it would be. Everything is relative. I don't train like most people and I certainly wouldn't recommend how and what I train like to anyone else.

Body-part splits have also worked for me re mass, as well as my own spin on the Velocity Training Programme (note that I said the training programme - nothing to do with the nutrition of the Velocity Diet). If you're eating enough and following the main principles for gaining mass, then honestly, anything is going to work.
Click to expand...

thats very true rosie. hey, have u spoken with austin lately? we talk but not about training. he seems unmotivated. is he still with app nut?
 
R1balla said:
thats very true rosie. hey, have u spoken with austin lately? we talk but not about training. he seems unmotivated. is he still with app nut?
Click to expand...

No, I haven't spoken with Austin lately. As far as I'm aware, he's still with Applied Nutriceuticals, although you wouldn't think so from the lack of him on the boards. It's his first year out of high school and away from home, I believe, and for most people, that means going off the rails for a while. If you talk to him, and want to talk about training, broach it and see how he responds. If you're concerned about him, maybe ask why he "seems unmotivated" - it could simply be that he has different priorities at this stage in his life.
 
its his 3rd year at a&m. im gonna call him soon and see whats up. id be more than happy to take his job lol
 
R1balla said:
its his 3rd year at a&m. im gonna call him soon and see whats up. id be more than happy to take his job lol
Click to expand...

Wow, time's gone by faster than I thought - it must have been his first year when he JOINED the AppNut team! If it's his third year, it's possibly his final year (not sure, since you guys also do a lot of 4-year degrees here), and final years of degrees are usually the hardest and the most hectic, so I can understand if his focus is not on training or work.
 
Hey R1, I'll play along.

I've had a few variations of the below over the years, but this split strikes a good balance between mass, number of days between body parts and not wanting to schedule myself on the weekends. I also sacrifice some intensity if I have to double up large bodyparts, so I split it out over 5 days. On weeks that I do not plan on deadlifting, I will exchange back and leg day. And, if I know I will have to cut my split to 3 or 4 days in a given week due to schedule, I will combine my arms with the upper body workouts and/or combine shoulder and back day.

Monday - Legs
Tuesday - chest, calves
Wednesday - back (incl. deadlifts or rack deads)
Thursday - Shoulders (+ traps if they're not too sore from deads, and rotator cuff exercises every other week)
Friday - Tri's, bi's
Sat & Sun - off
 
Generally I avoid back and bi in the same workout, since Deadlifts AND upper back AND biceps is a lot of work.

Also I can do chest and tris together, or chest and shoulder but cant do chest/shoulder/tri in one session and get a complete workout

Usually in my splits there is one inconvinient muscle group which gets put wherever it fits best, it is hard to balance these things..

Current

Chest/arms
Back/Dead
off
Shoulders/arms
Legs/Squat
off
off

Might take an extra day off after sholder/arm and then train legs the next day or I might just get the whole weekend off, whichever works best

I can fit in extra workouts if I want too. For example I might do light chest after the shoulder arm workout, or an extra little back work saturdays
 
Legs/Calves/Abs
Chest/Delt/Tri
Back/Biceps
Rest

Repeat usually more of a ABC - DFG - ABC - DFG kinda way, not repeating many exercises in back to back workouts.
 
I change my routine up a lot to keep my body guessing. I usually like to set things up to where I either have a day off before or both before and after legs. I find that extra rest really helps. Im trying to bring legs up so I find that rest before helps.

Right now my days arent set, but my body split is as follows:
back/calves
chest/bis
shoulders/tris/forearms
legs

Ill be changing it up to focus more on shoulders and arms in the next few weeks. To where Ill do a heavy shoulder light arm day. Then a few days later a heavy arm day with light shoulders.
 
i do something like this as well. i constantly change my routine. also, i will lift something twice a week like on mondays and thursdays if i am focusing more on that body part.
 
For awhile now its been:

Mon/chest
Tues/Back
wens/off
thurs/arms
fri/shoulders
sat/off
sun/legs/back.

Been thinking of switching too
mon - chest/back/bi's/abs
tues - legs/shoulders/tri's
wens/off
thurs - repeat mon
fri - repeat tues
sat/off

I'm thinking two or three movements per body part- 3 to 4 sets each movement. I'd pretty much be hitting each body part twice a week.

I always train for mass. Strength ain't a big thing with me.

What do you guys think?
 
i train for mass also and that right there, at least for me, would be waaaaaaay too much in one day. chest, back AND biceps? holy crap lol the most id do is chest/back. like this

Mon - chest/back
tues - legs
wed - off
thurs - chest/back
fri - legs
sat - arms
 
Getting back to 3 days a week with DC and cardio as much as I can stand.

Another routine I like is

M Back light, heavy
Tu Chest light, heavy
W Legs heavy, light
Th Shoulders heavy, light
F Arms light with strict form
S & S off
 
Rodja said:
Next time you want to be a smartass, at least be funny and accurate (e.g. Snoop was not in NWA, nor is he Westside).
Click to expand...
Rodja not sure where that came from, thought we were cool. Luckily I don't take you as seriously, as you seem to take yourself.
 
Monday - Chest/Shoulders/Triceps
Tuesday - Back/Legs/Biceps
Wednesday - Off
Thursday - Shoulders/Chest/Triceps
Friday - Legs/Back/Biceps
* I do abs when they feel fresh, so how ever often that is.

I make sure my overall weekly volume isn't too high and this has been working really well for me for physique training. I don't do leg work with the goal in mind, "to build as much mass as possible." I don't like having larger thighs so I tend to do less leg work just to keep them define and tone.

I mostly use compound lifts but do some form of isolation to about every area at some point during the week so every area gets some stimulation. I use supersets a lot too when I'm liftign in the 8-10 rep ranges. Flex between sets (maybe just a few seconds, maybe 10 seconds, or however you feel at the moment) to increase definition. But you usually need to be fairly lean to notice a visual diference. It does work though!
 
DC is my favourite right now. Another good is this:

Tuesday and saturday:
Chest, quads, delts, triceps

Thursday and sunday:
Back, hamstrings, calves, biceps, forearms and abs
 
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