How's This Split Look

SupaFly78 · 07-20-2008, 03:14 AM

Monday: Chest
Tuesday: Back
Wednesday: off
Thursday: Shoulders
Friday: Arms
Saturday: Legs
Sunday: off

Bigsby · 07-20-2008, 07:11 AM

your split looks good. personally i like to have an off day after legs though to prevent overtraining but if you're split is working for you keep it up bro

IGF-WON · 07-20-2008, 07:23 AM

a whole day for arms? id find something mroe productive if it were me

SupaFly78 · 07-20-2008, 09:07 AM

Quote:

Originally Posted by IGF-WON

a whole day for arms? id find something mroe productive if it were me

what's wrong with having a whole day for arms?

Quote:

Originally Posted by Bigsby

your split looks good. personally i like to have an off day after legs though to prevent overtraining but if you're split is working for you keep it up bro

k how about now, i altered it a little.

Farley1324 · 07-20-2008, 10:09 AM

Quote:

Originally Posted by IGF-WON

a whole day for arms? id find something mroe productive if it were me

Same here.

You already do tris on chest and shoulder day and bis on back day. Just add a small amount of iso work for them on those days. No need to hit them again on an arms day.

IGF-WON · 07-20-2008, 01:39 PM

Quote:

Originally Posted by SupaFly78

what's wrong with having a whole day for arms?

well your biceps are tiny (not yours, everyones) triceps are a little bigger but your quads, hips and glutes are huge. why would you devote a whole day to 2 small muscles and another days to maybe the biggest ones on your body?

even your back and chest are huge compared to arms.

SupaFly78 · 07-20-2008, 02:50 PM

Quote:

Originally Posted by IGF-WON

well your biceps are tiny (not yours, everyones) triceps are a little bigger but your quads, hips and glutes are huge. why would you devote a whole day to 2 small muscles and another days to maybe the biggest ones on your body?

even your back and chest are huge compared to arms.

what does your split look like, if you don't mind me asking....

FullOut19 · 07-20-2008, 03:30 PM

depends on how much volume you are doing and what your goals all, some people dont grow well with high volume for a body-part 1 day a week some prefer a little lower volume with more frequency...

i would suggest an upper/lower or a body part split that lets you hit your muscle groups more often instead of every 7 days...so...

upper (vertical push pull)
lower (squats)
upper( horizontal push pull)
lower (deads)

or just an write up two upper body workouts and 1 lower body workout and switch deads/squats every lower and do 1on 1 off...

Bigsby · 07-23-2008, 11:41 PM

I think your split looks good. Personally I think devoting a day just to arms is a great idea. Just look at the routines by some of the champions of today and you'll see that they follow a similar routine, keeping in mind that they could be juicing so their recovery is better and are less likely to overtrain.

IGF-WON · 07-24-2008, 06:48 PM

Quote:

Originally Posted by SupaFly78

what does your split look like, if you don't mind me asking....

soory for the late reply, my split is actually fullbody

MON
squat 3x5, 1x3(if im up for it)
a press (bench or press) 3x5, 1x3
a pull (row with press or pullup with bench) 3x6, 1x3
cleans 4x3, 2x2

WED
front squat 3x5, 1x3
a press (opposite of monday) same reps/sets
a pull (opposite of monday) same reps/sets
deadlift 1x5, 1x2

FRI
Rack Squat ("from the pins") same reps/sets
same press as MON same reps/sets
same pull as MON same reps/sets
cleans or snatches same reps/sets

i alternate benching 2x a week (mon/fri) with pressing 2x a week

when i hit a plateau, ill start to mess around with max effort, dynamic effort and repetition effort instead of all max effort.

EDIT: im not bodybulding (yet) im doing this mostly for overall health/strength/because i like to/sports

patleb940 · 07-24-2008, 07:03 PM

Quote:

Originally Posted by IGF-WON

soory for the late reply, my split is actually fullbody

MON
squat 3x5, 1x3(if im up for it)
a press (bench or press) 3x5, 1x3
a pull (row with press or pullup with bench) 3x6, 1x3
cleans 4x3, 2x2

WED
front squat 3x5, 1x3
a press (opposite of monday) same reps/sets
a pull (opposite of monday) same reps/sets
deadlift 1x5, 1x2

FRI
Rack Squat ("from the pins") same reps/sets
same press as MON same reps/sets
same pull as MON same reps/sets
cleans or snatches same reps/sets

i alternate benching 2x a week (mon/fri) with pressing 2x a week

when i hit a plateau, ill start to mess around with max effort, dynamic effort and repetition effort instead of all max effort.

EDIT: im not bodybulding (yet) im doing this mostly for overall health/strength/because i like to/sports

I like this program. Very good.

IGF-WON · 07-24-2008, 07:50 PM

Quote:

Originally Posted by patleb940

I like this program. Very good.

yeah i basically did what they say not to do and f*cked with the starting strength one.

If i were to do DE, ME, RE stuff i would do
ME squats MON
ME pressing WED/FRI
ME deadlift WED
ME pulling WED/FRI
DE cleans/snatches (maybe change one to RE RDLs)
DE or RE pressing and pulling MON

i think when i change to this ^^ ill progress slower but maybe more steadily, and ill be able to put more energy into my ME lifts because i wont do them so often