Setting up split advice

[OoFaP]

Currently I do

Back/Biceps
Chest/Triceps
Cardio
Shoulders/Abs
Cardio
Repeat

My biceps and shoulders are my worst body parts. I was thinking of adding a bicep day. Which option below do you think I should do?

1)

Back
Chest/triceps
Cardio
Biceps/abs
Shoulders
Cardio
repeat

2)

Back
Chest/triceps
Cardio
Shoulders/biceps/abs
cardio
repeat

So pretty much I don't know if it's a good idea to put shoulders with biceps since those are my 2 worst parts. It seems like it makes sense to isolate them seprately.

Vote in the poll and explain why...reps for answers.

[Fox1s2]

Other......don't be a puss, do some leg work, squat.

Don't wanna look retarded with chicken legs.

[_nick_f_]

Other......don't be a puss, do some leg work, squat.

Don't wanna look retarded with chicken legs.

x2 whers legs?

[LetFireFall]

Personally I'd hit your arms twice a week but the first days are really low volume.

Chest/Tris (low volume tris)
Off
Back/Bis (low volume bis)
Off
Shoulders/abs
Off
Bis/tris (abit higher volume)

Cardio whenever and you can rearage it to your needs.

[AMillane7]

Back
Chest/triceps
Cardio
Biceps/abs
Shoulders
Cardio
repeat,

(or option 1)

in my opinion is the best. shoulders and biceps dont really work well with eachother. i only think back and bi are a good pair.

i may add that you might want to put cardio after back and not after chest so you can be better for chest, and because chest/tri wont effect bi n abs too much

[OoFaP]

Other......don't be a puss, do some leg work, squat.

Don't wanna look retarded with chicken legs.

x2 whers legs?

My legs are far from chicken legs and I don't plan to compete. If I get big enough on top and it looks stupid then I'll start again but I doubt that will happen. The elliptical on a high resistance is a good quad,calve workout and deadlifts hit hamstrings so I'm good for maintenance.

[MarciusV]

Legs workout is vital if you want to make a good progress overall

[LetFireFall]

Ok kids, we all know this. He doesn't workout legs every thread he makes like this someone has to say it, he used too, he doesn't anymore so just leave it alone.

[OoFaP]

Legs workout is vital if you want to make a good progress overall

And why is that? Working my legs isn't going to help anything but my legs grow.

[BabyGunz76]

And why is that? Working my legs isn't going to help anything but my legs grow.

Pafoo.. "supposedly" workin legs releases a hormone to help your muscles grow throught your WHOLE body..

chest/tris
back/bis/abs
cardio/rest
legs/shoulders/abs
cardio/rest
rest

continue


assuming that you want a 3/4 day split.. thats what i see will work the best

[OoFaP]

Pafoo.. "supposedly" workin legs releases a hormone to help your muscles grow throught your WHOLE body..

chest/tris
back/bis/abs
cardio/rest
legs/shoulders/abs
cardio/rest
rest

continue


assuming that you want a 3/4 day split.. thats what i see will work the best

Yeah...it's been proven that the increase in testosterone and growth hormone is so small from squatting that it's insignificant. The only reason you should work legs is to have good legs. I hate when people suggest it for other reasons.

[BabyGunz76]

Yeah...it's been proven that the increase in testosterone and growth hormone is so small from squatting that it's insignificant. The only reason you should work legs is to have good legs. I hate when people suggest it for other reasons.

i understand where you are coming from but i mean come on dude, it tops off your physique, plus you will burn that many extra cals from adding in another workout which means you could possible be LEANER like you always wanted! during recovery you burn cals and legs take the longest to recover.. come on pafoo be smart here, it will help you out in multiple diff ways..

i cant tell you what to do, can only offer good advice

[OoFaP]

i understand where you are coming from but i mean come on dude, it tops off your physique, plus you will burn that many extra cals from adding in another workout which means you could possible be LEANER like you always wanted! during recovery you burn cals and legs take the longest to recover.. come on pafoo be smart here, it will help you out in multiple diff ways..

i cant tell you what to do, can only offer good advice

It wouldn't be an extra workout. I workout everyday. If It's not lifting it's cardio.

[BabyGunz76]

It wouldn't be an extra workout. I workout everyday. If It's not lifting it's cardio.

then do w/e.. i suggest doing legs.. do w/e you want its your body

[pete89]

whatup man, if you want my opion about changing your original split i would do this (it worked for my tris when they were lagging). do one day of back and biceps, then give biceps a second workout later in the week.

so say you do back and biceps mondays. do a full back workout. then just do a few heavy sets of bis (when i di tris all i did was 2-3) heavy i mean do one exercise of 4-6 reps for failure. no more after that. thats your first back and bicep workout

then later in the week maybe thursday-friday do day for biceps. 3 sets 2 exercises, 3 sets 3 exercise or 4 sets 2 exercise soemthing like that. you dont have to go to failure on all of these or as heavy as the first day.

so if you wanna do soemthing like that you can also do it for delts. so a sample would be

monday:chest+low volume delts
tuesday:back+low volume bis
wensday:cardio
thursday:delts
friay: bis/tris
sat sun off or cardio

so i think you should get it i would give it a try.

[OoFaP]

whatup man, if you want my opion about changing your original split i would do this (it worked for my tris when they were lagging). do one day of back and biceps, then give biceps a second workout later in the week.

so say you do back and biceps mondays. do a full back workout. then just do a few heavy sets of bis (when i di tris all i did was 2-3) heavy i mean do one exercise of 4-6 reps for failure. no more after that. thats your first back and bicep workout

then later in the week maybe thursday-friday do day for biceps. 3 sets 2 exercises, 3 sets 3 exercise or 4 sets 2 exercise soemthing like that. you dont have to go to failure on all of these or as heavy as the first day.

so if you wanna do soemthing like that you can also do it for delts. so a sample would be

monday:chest+low volume delts
tuesday:back+low volume bis
wensday:cardio
thursday:delts
friay: bis/tris
sat sun off or cardio

so i think you should get it i would give it a try.

Yeah I'll probably do something like that.

Going to the gym tomorrow?

[pete89]

Yeah I'll probably do something like that.

Going to the gym tomorrow?

yeah but im goin late again, proly 6 pm what about you

[OoFaP]

yeah but im goin late again, proly 6 pm what about you

Yeah...prob little after 4...shoulder day.

[Baba_ghanoush]

i dont really like the look of either of those to be honest....

today i started a new split...used to work each muscle 2x per week, gunna try 1x per week and see what resuts i get

day 1 chest
day 2 back
day 3 arms
day 4 legs
day 5 shoulder
day 6 off
day 7 off

[pete89]

Yeah...prob little after 4...shoulder day.

cool, the only days i can get to the gym at around 4 is monday and wensday so if you ever want to train on one of those days let me know before, im on kind of an instictive training program so i have no set days lol so i will proly end up training the same thing as you one of those times.

[OoFaP]

i dont really like the look of either of those to be honest....

today i started a new split...used to work each muscle 2x per week, gunna try 1x per week and see what resuts i get

day 1 chest
day 2 back
day 3 arms
day 4 legs
day 5 shoulder
day 6 off
day 7 off

I'd switch arms and legs.

cool, the only days i can get to the gym at around 4 is monday and wensday so if you ever want to train on one of those days let me know before, im on kind of an instictive training program so i have no set days lol so i will proly end up training the same thing as you one of those times.

Haha alright. Today was cardio but next Monday should be chest if everything goes right and Wednesday I think will be a newly added bicep day with abs.