What is your split like?

[THE BOUNCER]

My split looks like this:

Monday: Back

Tuesday: Triceps

Wednesday: Biceps

Thursday: Shoulders

Friday: Legs

Saturday: Off

Sunday: Chest

I like this split because no workout interferes with the other. For example, if you do biceps before back day, you are not going to be able to pull the same amount of weight because your biceps will be sore. I like the push/pull plan. Back is pull, triceps are push, biceps are pull, etc.. I train abs every other day.

What is your split?

[caged]

i was thinkin about asking this also,,,,looks pretty much like yours. i need two day off a week.
mon- chest
tues- back
wed-off
thur-bis/tris
fri-legs
sat-shoulders
sun-off

abs-tue,thrs,sat
no cardio right now.

[redneck99]

monday - chest

tuesday - legs

wednesday - arms

thursday - shoulders

friday or saturday - back

sunday - off

[THE BOUNCER]

Originally Posted by redneck99

monday - chest

tuesday - legs

wednesday - arms

thursday - shoulders

friday or saturday - back

sunday - off

so do you take off on friday or saturday? you said "or" so i am not really sure which.

[wnabeabeast]

At this point because I train light weight and high volume I don't really have a set day that I take off, so my body parts rotates. Like last week I was able to train four days in a row so took off fri and sat, and did cardio and abs yesterday.
But, here is my split...
Day one, legs.
Day two, chest and back width.
Day three, Shoulders and arms( I do both bis and tris)
Day four, back thicknes and hamstrings.

[grnmchn]

Does anyone feel that you can accomplish all you need to with a 3 day a week routine? Or should I say do you think that in order to achieve your goals, you need to be in the gym 4-5 days a week? I have heard alot both ways. I guess it's comparable to some people saying you need to work out for 2 hrs while other say hit it hard and fast. Any thoughts?

[THE BOUNCER]

Originally Posted by grnmchn

Does anyone feel that you can accomplish all you need to with a 3 day a week routine?

I don't think so. I feel that by working a bunch of muscles together in a day, you can not concentrate and use 100% energy on that muscle. I for one can not stay away from the gym that long. 3 days a week would feel like I am not even working out. 45 minutes each day, 6 days a week to me is much better then 2-3 hours 3 times a week.

[beefcake]

Mon - Chest
Tues - Back
Wed - Shoulders
Thurs- Tri's / Bi's
Fri - Quads
Sat - Hams / Calves
Sun - Rest

[wnabeabeast]

Originally Posted by grnmchn

Does anyone feel that you can accomplish all you need to with a 3 day a week routine? Or should I say do you think that in order to achieve your goals, you need to be in the gym 4-5 days a week? I have heard alot both ways. I guess it's comparable to some people saying you need to work out for 2 hrs while other say hit it hard and fast. Any thoughts?

Sure you can. But it all depends on your goals and your fitness level. Are you a beginer? or pretty advanced? What are you try to accomplish?

Remember, when you start exercising you always are making progress there is no going backwards or not making any progress at all. That only happens if you keep your ass on the couch or the office chair all day long and eat like crap. Hell even if you eat like crap as long as you are trainging something you still are making progress. NOT as much you would if you were doing it everyday or if you were eating clean but you are making some progress nonetheless.

[beefcake]

I don't feel like I do very well pairing two muscle groups together in a day. I only do it for bi's/tri's and hams/calves. Anything other than that, I feel like i'm cheating one of the muscle groups. I like to hit the muscle hard and i'm burnt after that.

[grnmchn]

Originally Posted by wnabeabeast

Sure you can. But it all depends on your goals and your fitness level. Are you a beginer? or pretty advanced? What are you try to accomplish?

Remember, when you start exercising you always are making progress there is no going backwards or not making any progress at all. That only happens if you keep your ass on the couch or the office chair all day long and eat like crap. Hell even if you eat like crap as long as you are trainging something you still are making progress. NOT as much you would if you were doing it everyday or if you were eating clean but you are making some progress nonetheless.

I have been training for years, but I have a newborn and I typically work out at 5 am so there are times when the gym isn't at the top of my priority list. I still make it in there 3-4 times a week. Typically doing bi's/tri's, chest/back, shoulders/legs/abs. I have not made significant progress this way, but have pretty much maintained. Any advise you can give for me in this situation? Maybe a different routine that would coincide with my lifestyle right now

[beefcake]

Originally Posted by grnmchn

I have been training for years, but I have a newborn and I typically work out at 5 am so there are times when the gym isn't at the top of my priority list. I still make it in there 3-4 times a week. Typically doing bi's/tri's, chest/back, shoulders/legs/abs. I have not made significant progress this way, but have pretty much maintained. Any advise you can give for me in this situation? Maybe a different routine that would coincide with my lifestyle right now

You may want to talk to stonecold then. He works using an HIT routine that has him working out like 3 days a week.

[wnabeabeast]

Originally Posted by grnmchn

I have been training for years, but I have a newborn and I typically work out at 5 am so there are times when the gym isn't at the top of my priority list. I still make it in there 3-4 times a week. Typically doing bi's/tri's, chest/back, shoulders/legs/abs. I have not made significant progress this way, but have pretty much maintained. Any advise you can give for me in this situation? Maybe a different routine that would coincide with my lifestyle right now

When you say you haven't made significant progress what do you mean? What is your goal? Are you trying to drop bf and get lean or put some size on?

Well, in either case...Here is the bad news and the good news.
First the bad news: Your body part split is not going to effect your progress in a significant way.
And the good news is...Your body part split is not going to effect your progress in a significant way.

In your case, and I am sure you heard this million times. Actually in anyone's case diet and the cardio plays the most significant part. You can ask anyone here and you'll see especially with the competitive guys(and we are talking without the aas) they can gain 30-35lbs or more off season and drop that much or more weight when they start their contest diet. and it all happens without altering their workout style or bodypart split.(yes as you get closer to the show date you get weaker and lift lighter and do more reps but it's still in that 15-20 rep range)

[Stonecold54]

Originally Posted by grnmchn

I have been training for years, but I have a newborn and I typically work out at 5 am so there are times when the gym isn't at the top of my priority list. I still make it in there 3-4 times a week. Typically doing bi's/tri's, chest/back, shoulders/legs/abs. I have not made significant progress this way, but have pretty much maintained. Any advise you can give for me in this situation? Maybe a different routine that would coincide with my lifestyle right now

you should be able to easily get a good routine three days a week. I couldn't give you help unless you specifically wrote down what you do. mine general look is for example (about 2-3 exercises at the most per muscle group, 1 working set to failure or some other intensity variable, so about 5-10 sets at the most per workout).

monday legs

wed chest, shoulders, tricpes, traps

fri- back, rear delt, biceps, forearms

but honestly right now I have to change it up where I need to focus on a cardio routine for work that I need to be able to perform so I am cutting my gym sessions down to once a week. in that session I will start with either deads or leg press (alternating every other week), then an incline chest press on the smith machine, reverse grip pulldowns and maybe 1 or 2 small movements. but I will be running 3-5 times a week, climbing 20 flights of stairs and I have a routine at night of bodyweight exercises I have to do.

[Mr.Mafioso]

day1-legs
day2-chest abs calves
day3-off
day4-back biceps abs
day5-triceps shoulders forearms
day6-off

[grnmchn]

Originally Posted by wnabeabeast

When you say you haven't made significant progress what do you mean? What is your goal? Are you trying to drop bf and get lean or put some size on?

Well, in either case...Here is the bad news and the good news.
First the bad news: Your body part split is not going to effect your progress in a significant way.
And the good news is...Your body part split is not going to effect your progress in a significant way.

In your case, and I am sure you heard this million times. Actually in anyone's case diet and the cardio plays the most significant part. You can ask anyone here and you'll see especially with the competitive guys(and we are talking without the aas) they can gain 30-35lbs or more off season and drop that much or more weight when they start their contest diet. and it all happens without altering their workout style or bodypart split.(yes as you get closer to the show date you get weaker and lift lighter and do more reps but it's still in that 15-20 rep range)

I am at about 15-16% bf. I'd like to get down to about 12%, and stay about 215 lbs. Using the split I mentioned above, I do about 3-4 lifts per body part. Not light, but not heavy. I usually try and focus on the muscle being worked, getting a good squeeze with each rep. I typically leave with a good pump. Do to the sleep deprivation of having a newborn, the cardio is going to be tough! I also don't eat enough but try to compensate with plenty of protein shakes. Not even close to the ideal diet, but I eat healthy and that seems to keep me right where I am. Not fat, not skinny, but with good muscle tone.

[3rdCoast]

mon-chest/abs
tues-back/calves
wed-hamstring/lower back/abs
thurs-bi/tri/shoulder
fri-squat/quad/abs
sat/sun off


i am wondering if this 5 day split looks good,i really dont want to lift on sat/sun..anyone have any tweaks on this? appreciate it all

[wnabeabeast]

Originally Posted by grnmchn

I am at about 15-16% bf. I'd like to get down to about 12%, and stay about 215 lbs. Using the split I mentioned above, I do about 3-4 lifts per body part. Not light, but not heavy. I usually try and focus on the muscle being worked, getting a good squeeze with each rep. I typically leave with a good pump. Do to the sleep deprivation of having a newborn, the cardio is going to be tough! I also don't eat enough but try to compensate with plenty of protein shakes. Not even close to the ideal diet, but I eat healthy and that seems to keep me right where I am. Not fat, not skinny, but with good muscle tone.

Well, actually in your case droping that bf is not that hard. Since you are maintaining your weight and you bf, we have to find out how many calories you are consuming a day. First and this is the most important part, make sure you consume at least a gram of protein per pound of your body weight. Your realistic goal should be drop a pound of bf a week. To do that you have to burn extra 3500 calories during that week.(and that's why it actually is hard to drop more than a pound of bf in a week. if you wanna drop 2 pounds you have to burn 7000 calories) anyways, don't be afraid tho. Second step is write down everything you eat but when you do that make sure you measure your portion sizes. Like for example say something simple as bottle of orange juice that you mix your post workout shake with, if you read the label you'll see each serving has about 120 cals per 4oz of OJ and each bottle contains approx 3 servings so if you drink the whole bottle you just tripled your calorie intake from 120 to 360 calories.

Anyways, let me just go back to my point. once you find out how many calories you consume a day just adjust your diet so you'll take in only 200 to 250 calories less a day, just make sure they mostly come from cabs not the protein, and the other thing you can do to cut carbs down just make sure you have the minumun amount or no carbs say after 5pm. You can have lots of steamed veggies, salad with oil, vinegar and lemon juice dressing, stuff like that. If you get late night crawings have like hand full of nuts or tea spoon of peanut butter, it'll cure the crawings and it has almost no carbs and only about 3 grams of fat.
So let me sum it up. If you take out 200 to 250 calories a day from your diet and burn say about 300 calories with your workouts three times a week (you could burn more depends your training intensity) you'll drop almost a pound of bf a week. There you have it, simple secret of proper fat loss. :nerdnew:

Good luck bro.

[fog_hat1981]

Starting something like this next week (nothing but cardio this entire week)...

Monday: Back (Heavy Width)

Tuesday: Off

Wednesday: Triceps

Thursday: Off

Friday: Biceps

Saturday: Off

Sunday: Off

Monday: Shoulders

Tuesday: Off

Wednesday: Legs (Heavy Quads/High Rep Hams)

Thursday: Off

Friday: Chest

Saturday: Off

Sunday: Off

Monday: Back (Heavy Thickness)

Tuesday: Off

Wednesday: Triceps

Thursday: Off

Friday: Legs (High Rep Quads/Heavy Hams)

Saturday: Off

Sunday: Off

Monday: Biceps

Tuesday: Off

Wednesday: Shoulders

Thursday: Off

Friday: Legs (Heavy Quads/High Rep Hams)

Saturday: Off

Sunday: Off

Monday: Chest

Repeat above adjusting for days of the week....

[house1]

sunday - legs - hams started first -

monday - chest - calves - abs - am cardio

tues - arms - abs

wed - legs - quads started first

thurs - back - calves - abs

fri - shoulders - traps - abs - am cardio

sat - am cardio

[house1]

Originally Posted by THE BOUNCER

I don't think so. I feel that by working a bunch of muscles together in a day, you can not concentrate and use 100% energy on that muscle. I for one can not stay away from the gym that long. 3 days a week would feel like I am not even working out. 45 minutes each day, 6 days a week to me is much better then 2-3 hours 3 times a week.

agreed

[Shibby]

Originally Posted by grnmchn

Does anyone feel that you can accomplish all you need to with a 3 day a week routine? Or should I say do you think that in order to achieve your goals, you need to be in the gym 4-5 days a week? I have heard alot both ways. I guess it's comparable to some people saying you need to work out for 2 hrs while other say hit it hard and fast. Any thoughts?

As everyone else has said it depends on your goals. I spent many years building mass, but since the arrival of my son (21 months) my goals really changed. I do a lot of compound movements about every other day. Pull ups, chin ups, dips, chest and some legs. I will throw in a different exercise to a different muscle each time, just to give it a little something extra. But all I'm trying to do is maintain and improve my cardio. I just want to be in great shape to play with my son and teach him sports or what ever. This seems to work very well for me.