What body parts should I train on what days?

[WW3MW3]

I've got most set up, but I'm having an issue:

If you want to start off building muscles on all your body, which body parts should you train on which days? Which go well together?

[ProBB123]

You mean like a split routine?

5 day split would be something like:

Chest
Back
Shoulders
Legs
Arms

4 day split would be:

Chest/triceps
Back/biceps
Legs
Shoulders

3 day split would be:

Chest/triceps/shoulders
Back / biceps
Legs

[jamesGarlington]

^^ lol at your sig, i say 5 day splits cant make you strong/

[ProBB123]

^^ lol at your sig, i say 5 day splits cant make you strong/

Lol, well maybe I'm weak compared to some people, but I'm happy with the results .

Cheers mate.

[jarekd1234]

You mean like a split routine?

5 day split would be something like:

Chest
Back
Shoulders
Legs
Arms

4 day split would be:

Chest/triceps
Back/biceps
Legs
Shoulders

3 day split would be:

Chest/triceps/shoulders
Back / biceps
Legs

frequency>volume


training each body part once a week<twice/three times

[ProBB123]

frequency>volume


training each body part once a week<twice/three times

Not this crap again. There's not enough proof for freq > volume, and even if there was.. what's wrong with those suggested routines?

If you're not retarded you can easily design a 5 day split to hit muscles 2-3x a week.

[jarekd1234]

You gave him examples of 1 body part trained once a week. Muscles do not need 7 days to recover. And there is proof, check the mythbusters thread.

[ProBB123]

You gave him examples of 1 body part trained once a week. Muscles do not need 7 days to recover. And there is proof, check the mythbusters thread.

You really haven't been browsing these forums much lately have you?

1) That study says it didn't have enough evidence to prove frequency > volume, especially for hypertrophy
2) 5 day splits (chest,back,shoulders,legs,arms) can easily hit muscles 2x a week for example:

Chest:

Bench pressing movements
Fly movements

Back:

Row movements
Pull up movements
Deadlift movements

Shoulders:

Pressing movements
Raising movements (front, rear, etc)

Legs:

Squatting movements
Deadlift movements (sldl, etc)

Arms:

Benching movement
Dip movement
Rowing movement
Curls

On a split,
Chest would get hit twice (chest day, arms day)
Upper back would get hit twice (back day, arms day)
Lower back would get hit twice (back day, leg day)
Shoulders would get hit three times (Shoulder day, chest day, arms day)
Legs would get hit twice (legs day, back day)
Triceps would get hit three times (chest, shoulders, arms day)
Biceps would get hit twice (arms day, back day)

[jarekd1234]

Ok.

[ProBB123]

ok.

^.^

[manning95]

Every bodypart 3x a week.

[WW3MW3]

Thanks, man! But how about a 2 DAY SPLIT, is that too extreme or unnecessary?

[ProBB123]

Thanks, man! But how about a 2 DAY SPLIT, is that too extreme or unnecessary?

2 day splits are generally called upper / lowers, or push / pull routines. Upper/lower is upper body one day, lower body the next day, push / pull is pushing(chest,triceps,shoulders,quads,calves) movements one day, pulling(back,biceps,hamstrings) movements the next day.

It would be something like:


Sun - Rest
Mon - Upper
Tues - Lower
Wed - Rest
Thurs - Upper
Fri - Lower
Sat - Rest

Same thing for push / pull.

[WW3MW3]

THANKS!

What, in your opinion, is best for muscle building and for a remotely ripped body? Would 2 Day Split be good for it?

[ProBB123]

THANKS!

What, in your opinion, is best for muscle building and for a remotely ripped body? Would 2 Day Split be good for it?

In my opinion, I think any routine will work just fine. The most important thing is to have your diet in check, and sleep. Both are crucial for building muscle.

If you want to gain muscle, you're going to have to determine you're calorie maintenance level, and eat around 500 calories above that number. Read this thread:

http://forum.bodybuilding.com/showth...hp?t=121703981

[WW3MW3]

THANKS!

Also, it should be added that I'm a (almost) complete newbie: could a specific split routine be dangerous for newbies?

[EttyX]

Do not listen to this ProBB Guy. He doesn't know anything , the whole forum agrees.

Bench 3x a week,
Squat 3x a week,
Deadlift 2x a week,
Military Press 3x a week,
Barbell Row/Shrug 2x a week,
Close grip Bench + barbell curl 2x a week
Pull-up+Dip 2x a week.

/end thread

[ProBB123]

THANKS!

Also, it should be added that I'm a (almost) complete newbie: could a specific split routine be dangerous for newbies?

Some yes. I would say don't copy the routines that professional bodybuilders do, those routines have way too much volume for most people (like 30-40 sets per muscle). Other than that you should be fine.

[ProBB123]

Do not listen to this ProBB Guy. He doesn't know anything , the whole forum agrees.

Bench 3x a week,
Squat 3x a week,
Deadlift 2x a week,
Military Press 3x a week,
Barbell Row/Shrug 2x a week,
Close grip Bench + barbell curl 2x a week
Pull-up+Dip 2x a week.

/end thread

You're retarded. LOL.

[EttyX]

You're retarded. LOL.

k red.

[ProBB123]

k red.

What does the whole forum agree on by the way?

[EttyX]

That you are an absolute retard who is uneducated, unbelievably stupid, and has no life but to come here and spend every 10 seconds responding to posts with your TERRIBLE..
ABSOLUTELY awful workout routines.

It is just sad...so pathetic.

Stop misinforming people, you are garbage.

[ProBB123]

That you are an absolute retard who is uneducated, unbelievably stupid, and has no life but to come here and spend every 10 seconds responding to posts with your TERRIBLE..
ABSOLUTELY awful workout routines.

It is just sad...so pathetic.

Stop misinforming people, you are garbage.

Please go ahead and explain why any routine that I've posted here is awful.

/popcorn.

[WW3MW3]

Sorry for being a complete noob, but does a higher SPLIT routine signify that you train your muscles fewer times a week?

[ProBB123]

Sorry for being a complete noob, but does a higher SPLIT routine signify that you train your muscles fewer times a week?

What do you mean higher split routine?

[WW3MW3]

Like a 4 or 5 SPLIT.

[ProBB123]

Like a 4 or 5 SPLIT.

Not really, if you design it correctly you'll still be hitting muscles 2-3x per week.

[WW3MW3]

Thanks.

[EttyX]

chest,back,shoulders,legs,arms??

Is this an absolute joke.

Not sure if serious. You have to be a troll. Impossible to be THAT retarded.

Bench 1x a week, Deadlift/Barbell Row 1x a week,Military Press 1x a week,Squat 1x a week,Dips and Pullups 1x a week?

Hey Kid.

Go run some SHEIKO or SMOLOV.

Come back to me after you squat,bench,or deadlift 3-4x a week and actually "Blow up" in strength/size.

Get out with your garbage routines

Moron

[ProBB123]

chest,back,shoulders,legs,arms??

Is this an absolute joke.

Not sure if serious. You have to be a troll. Impossible to be THAT retarded.

Bench 1x a week, Deadlift/Barbell Row 1x a week,Military Press 1x a week,Squat 1x a week,Dips and Pullups 1x a week?

Hey Kid.

Go run some SHEIKO or SMOLOV.

Come back to me after you squat,bench,or deadlift 3-4x a week and actually "Blow up" in strength/size.

Get out with your garbage routines

Moron

Hmm, herp derp. I wonder which routine is better.

The one where you hit muscles 2x-3x..

















or the one where you hit your muscles 2x-3x... Herp derp.