The problems with typical bodybuilding splits

[Bouncer]

very cool, i am going to start immediately and update this thread as i go. thanks for the ideas control and nekra. you guys are real assets to the board.

[Nekrawulf]

Day 1: Pull - Pullups, Preacher Curls, Lateral raises
Day 2 : Push - Dips, SkullCrushers, Incline DB press
Day 3: Core - Overhead Squats, Crunches, Good Mornings
Day 4: Rest
Day 5: Hips - Back Squat, Leg extension, Leg Curl, Calf Raises
Day 6: Pull - Hanging Power Clean, Bent DB Rows, Shrugs
Day 7: Push - Military Press, Pec Deck, Close Grip Bench
Day 8: Rest
Day 9: Core - Deadlift, Wood Choppers, Ab machine

Keep changing up the exercises, but always make sure to include 1 major compound lift.

Make sense now?

Remember, if this volume isnt high enough for you... change it up. But remember, it is better to have fewer exercises in 1 workout and more sets, than vice versa.

Say you want to ad cardio, you have several options, you can do it on a certain mechanic, you can do it on your rest days, or you can give it its own mechanic like

"Work"-- and on this day you do your cardio, and other.. less intrusive exercises... like calves or grip work... additional ab work...etc

[Bouncer]

nekra, can you lay it out so that i can just look at it and say, "ok today i do this, this, and this." i know i am being a pain in the ass here and i am usually not this dumb but i think laying it like that would make it easier for everyone.

for example:

Day 1: Exercise 1, exercise 2, exercise 3

Day 2: Exercise 1, exercise 2, exercise 3

Day 3: etc, etc..

[Nekrawulf]

I want 4 sets of the compound lift and 2 sets of the ancillary exercises.
All of that mechanic that you are focusing on for that day.
so on your pull day you can do, 4 sets of weighted pullups(or non weighted), 2or3 sets of Curls, 2or3 sets of lateral raises.... etc (just as long as they are pull centric) Be sure to hit a wide range of muscles, as you have a lot of exercises to choose from, and you may hit similar muscle groups on other mechanic days.

remember this is 3 on 1 off, not mwttfss. days of the week dont matter

[Bouncer]

maybe you explained it above but i am still a little confused here. how may sets would i be doing on each day? 3? like 3 pull movements on monday and then 3 push movements on Tuesday? i am not sure why i am having such a hard time with this.

[Nekrawulf]

SO heres what we can do.

You only have one goal, so we cannot balance, mix, and match moevements to different goals.

What we can move around are your rest days, and the exercises incorporated on these days.

I recommend a 3 day on, 1 day off approach. with a 4 mechanic base.

Your 4 mechanics are:

Push
Pull
Core
Hips

And here is how you run it. ps - pl-c-rest-h-ps-pl-rest And so on.

This changes the rest day variable and allows for a variance in that manner.

Incorporate 1 compound lift with every workout and 2-3 secondary exercises using your current Hypertrophy based scheme 8-12 reps.

I want 4 sets of the compound lift and 2 sets of the ancillary exercises.

You continue like this until you cycle completely through the mechanics twice. In other words your split comes full circle twice and you are looking at another "ps - pl-c-rest" Series.

NOW! you change the order of the mechanics mayyybeeeee "hips-pull-core push" and you also change the workout scheme. Maybe this time only do 2 sets of a compound life and 3 each of the accillaries.

Rinse, recycle, change and repeat.


Now remember.... some compound lifts encompass multiple mechanics, but only associate that compound lift with that particular mechanic that it focuses on.

Here are sample compound lifts per mechanic

Push - Dips, Bench
Pull - Pullups, Clean
Core - Deadlift, Overhead Squat
Hips - Snatch, Back Squat

There are many more, but these are just a couple to give you a general idea of what direction to go.

Change things up frequently, exercises, methods, underwear.

Whatever it takes to keep homestasis guessing what you will be doing next.

Most important thing, do not be afraid to deviate... i.e. say you feel you need to 3 ancillary isolation exercises... DO IT. Only you know what you can and cant handle.

[Shibby]

agreed, i think you will also agree that the board as a whole has had a better attitude the last few months.

The last eight days for sure :D

In all seriousness, have you notice that is has simply been a lot more conversation and un-heated debate than flaming over stupid shit...

[Bouncer]

This has got to be one of the best threads on SM in quite a while. Lots of knowledge being shared - keep it going guys!

agreed, i think you will also agree that the board as a whole has had a better attitude the last few months.

[Scrumhalf]

This has got to be one of the best threads on SM in quite a while. Lots of knowledge being shared - keep it going guys!

[Bouncer]

Ok.

What are some of your favorite exercises that you use to achieve this goal?

i use pretty basic movements for the most part and usually only do 2-3 sets per muscle group. for example, today i did chest. i did 3 sets of DB incline presses for 10 reps each. then i did 3 sets of wide press hammer strength for 10 reps each. finished off with standing cable flys at 3 sets for 15 reps each. i always train as heavy as i can go without loosing form or control.

when i train arms i do 2 sets for triceps and 3 sets for biceps. for triceps i do 3 sets of skull crushers and 3 sets of seated behind the head DB tricep presses. for biceps i will do 3 sets of straight bar curls, 3 sets of DB hammer curls, and 3 sets of machine curls to finish off.

of course i change exercises up each week but i think you get the idea.

[Nekrawulf]

my goal is always the same. mass.

Ok.

What are some of your favorite exercises that you use to achieve this goal?

[Bouncer]

First we need to lay out your goals, What would you like to accomplish with this split.

Try to be very precise.

my goal is always the same. mass. i am currently on low dose test and tren cycle and want to maximize it.

[Nekrawulf]

i know this is going to be a pain in the ass but can you put together a program for me of how you would lay out the training. i am kind of having a hard time understanding which groups to work on different days.

this is my current program.

Monday: Off

Tuesday: Arms

Wednesday: Legs

Thursday: Shoulders

Friday: Off

Saturday: Back

Sunday: Chest

how should i change this? i know control explained it a bit but for some reason i seem to be having a hard time figuring out how to transform my program above into the one you guys are describing.

thanks

First we need to lay out your goals, What would you like to accomplish with this split.

Try to be very precise.

[Bouncer]

what you mean?

many of your posts lately have been very short little effort posts. kind of like your first post in this thread, "dont even get me started" or whatever you said. well i am sure glad we got you started because you have a lot of great knowledge to share.

[Bouncer]

i know this is going to be a pain in the ass but can you put together a program for me of how you would lay out the training. i am kind of having a hard time understanding which groups to work on different days.

this is my current program.

Monday: Off

Tuesday: Arms

Wednesday: Legs

Thursday: Shoulders

Friday: Off

Saturday: Back

Sunday: Chest

how should i change this? i know control explained it a bit but for some reason i seem to be having a hard time figuring out how to transform my program above into the one you guys are describing.

thanks