what is your favorite split and why?

plmb1 · 05-31-2009, 11:45 PM

My favorite is:

day one.......back/bi
day two.......chest/tri
day three....off
day four.......legs
day five.......off
day six........shoulder/trap
day seven.......off
next day start over or take one more day off if needed......

I use this one because I have plenty of time to recover between back and legs that way my deads don't mess my squat day up or vise versa......and it also gives me plenty of time between chest and shoulder day.

kylelough · 06-01-2009, 02:20 AM

Monday.........Chest/Tri
Tuesday........Back/Bi
Wednesday....Legs/Shoulder
Thursday.......Chest/Tri
Friday...........Back/Bi
Saturday.......Legs/Shoulder
Sunday.........Off

Some may think that this is over doing it...But I have seen good gains from this Schedule.

Marius_Ursus · 06-01-2009, 07:14 AM

plmb1 · 06-01-2009, 07:17 AM

Quote:

Originally Posted by kylelough

Monday.........Chest/Tri
Tuesday........Back/Bi
Wednesday....Legs/Shoulder
Thursday.......Chest/Tri
Friday...........Back/Bi
Saturday.......Legs/Shoulder
Sunday.........Off

Some may think that this is over doing it...But I have seen good gains from this Schedule.

WOW...I would have to eat like two horses and sleep like a cat to train like that....and still dont think I could do it. It would be to much for me. I have did splits of that nature in the past and it usually took about two weeks or so and I could tell I was over doing it. My main concern with splits of that nature are my joints............good luck.

plmb1 · 06-01-2009, 07:18 AM

Quote:

Originally Posted by Marius_Ursus

Yep..............they are two of my favs also......lol...especially the one.

Marius_Ursus · 06-01-2009, 07:25 AM

Quote:

Originally Posted by plmb1

Yep..............they are two of my favs also......lol...especially the one.

Those three things are what popped into my head...in that order...which really reveals something about my priorities. LOL

To answer seriously, I only like to split my muscle groups up by large function. Upper/lower body and push/pull muscle groups. I haven't really done a split in years.

plmb1 · 06-01-2009, 07:37 AM

Quote:

Originally Posted by Marius_Ursus

Those three things are what popped into my head...in that order...which really reveals something about my priorities. LOL

To answer seriously, I only like to split my muscle groups up by large function. Upper/lower body and push/pull muscle groups. I haven't really done a split in years.

I've read many of your post and I figured you liked push/pull routines. I know some very strong guys that stay on that tyep program year round. I do push/pull ever so often...........especially when go at what is very heavy/very low rep........

Marius_Ursus · 06-01-2009, 07:41 AM

Quote:

Originally Posted by plmb1

I've read many of your post and I figured you liked push/pull routines. I know some very strong guys that stay on that tyep program year round. I do push/pull ever so often...........especially when go at what is very heavy/very low rep........

Spot on. The results are just right for what I'm trying to accomplish in keeping the CNS activated in coordinated lines while keeping muscle groups working efficiently as a unit, something very important in hand-to-hand combat...not the best for bodybuilding, though.

Capt_Lou · 06-01-2009, 08:32 AM

I limit myself by saying I need to go on a certain day of the week. This way if I miss a day it does not make me feel like I need to skip that body part for that week.

Session 1 - Back/Tri's
Off
Session 2 - Hams/Calves
Session 3 - Delts/Traps
Off
Session 4 - Chest/Bi's
Session 5 - Quads/Calves
Repeat

ExCompetitor · 06-01-2009, 10:03 AM

Off season:
Mon Chest/Delts/Tri`s
Tues OFF
Wed Quads/Hams
Thurs OFF
Fri Back/Bi`s
Sat Train weakest bodypart alone.
Sunday OFF

PreContest:
Mon Quads/Hams/Abs
Tues Back/Bi`s/Calves
Wed Delts/Abs
Thurs Chest/Tri`s/Calves
Fri Quads/Hams/Abs
Sat Back/Bi`s
Sunday OFF

kylelough · 06-01-2009, 10:06 AM

Quote:

Originally Posted by plmb1

WOW...I would have to eat like two horses and sleep like a cat to train like that....and still dont think I could do it. It would be to much for me. I have did splits of that nature in the past and it usually took about two weeks or so and I could tell I was over doing it. My main concern with splits of that nature are my joints............good luck.

I do eat like a horse! I get 8 to 9 hours of sleep and work 12 hours a day seven days a week.

plmb1 · 06-01-2009, 10:22 AM

Quote:

Originally Posted by kylelough

I do eat like a horse! I get 8 to 9 hours of sleep and work 12 hours a day seven days a week.

Working 12 hours a day and doing that type split is dedication at the least.........I wish I could train like that. I know some like you but not many........good job.....keep up the good work.

plmb1 · 06-01-2009, 10:36 AM

Quote:

Originally Posted by ExCompetitor

Off season:
Mon Chest/Delts/Tri`s
Tues OFF
Wed Quads/Hams
Thurs OFF
Fri Back/Bi`s
Sat Train weakest bodypart alone.
Sunday OFF

PreContest:
Mon Quads/Hams/Abs
Tues Back/Bi`s/Calves
Wed Delts/Abs
Thurs Chest/Tri`s/Calves
Fri Quads/Hams/Abs
Sat Back/Bi`s
Sunday OFF

I have used both of these splits with great success in the past. I still use the off season routine (twice a year for 6-8 weeks at a time) but since I don't compete anymore I have no need for the precontest........thanks....

namtrag · 06-01-2009, 10:41 AM

Mon: Legs
Tue: chest
Wed: back
Thur: shoulders
Fri: arms
weekends off

Go hardest to easiest during the week, then rest up two days and start over.

mavrick77 · 06-01-2009, 11:58 AM

bulking split....

day 1: chest / light tri's

day 2: back/ light bi's / abs

day 3: legs

day 4: shoulders/ traps / abs

day 5: bi's / tri's

day 6-7

ff

dkemano42 · 06-01-2009, 12:05 PM

Quote:

Originally Posted by mavrick77

bulking split....

day 1: chest / light tri's

day 2: back/ light bi's / abs

day 3: legs

day 4: shoulders/ traps / abs

day 5: bi's / tri's

day 6-7

ff

Hey,

This is sort of like mine. I love the 5 day split with 2 days off for a nice rest.

DK

namtrag · 06-01-2009, 12:32 PM

I have noticed Monday is international bodybuilding association's chest workout day. I think I am the only person who does legs on Monday instead of chest.

jdtemple · 06-01-2009, 12:59 PM

Sunday: Mountain Bike
Monday: Chest
Tuesday: Spin Class
Wednesday: Legs
Thursday: Biceps/Triceps/Shoulders
Friday: Back
Saturday: Off

Minotaur · 06-01-2009, 01:16 PM

Sun morning: Shoulders & tris. When I mountain bike during the season, I move shoulders to another day, maybe combine with chest, or another night.

Mon or Tue evening: Legs.

Wed evening: Guitar lesson.

Thu evening: Chest & tris.

Fri evening or Sat morning: Back & bis.

Minotaur · 06-01-2009, 01:17 PM

Quote:

Originally Posted by namtrag

I think I am the only person who does legs on Monday instead of chest.

Nope.

chodan9 · 06-01-2009, 01:45 PM

Quote:

Originally Posted by mavrick77

bulking split....

day 1: chest / light tri's

day 2: back/ light bi's / abs

day 3: legs

day 4: shoulders/ traps / abs

day 5: bi's / tri's

day 6-7

ff

^^this^^ is exactly what I do

plmb1 · 06-01-2009, 01:49 PM

Quote:

Originally Posted by Capt_Lou

I limit myself by saying I need to go on a certain day of the week. This way if I miss a day it does not make me feel like I need to skip that body part for that week.

Session 1 - Back/Tri's
Off
Session 2 - Hams/Calves
Session 3 - Delts/Traps
Off
Session 4 - Chest/Bi's
Session 5 - Quads/Calves
Repeat

I'm the same way (I have always did better this way) about not having certain days that I train.......When I say day 1 ......I don't mean any particular day of the week........I mean the first day in my rotation of training.

Thats a great point I have not heard mentioned in a while.

plmb1 · 06-01-2009, 01:53 PM

Quote:

Originally Posted by mavrick77

bulking split....

day 1: chest / light tri's

day 2: back/ light bi's / abs

day 3: legs

day 4: shoulders/ traps / abs

day 5: bi's / tri's

day 6-7

ff

Hey Mavrick77................do you do deads on back day and squats on leg day or do you alternate them by going light on one and heavy on the other or just do one or the other each week?

That is if you do deads. I would think you do........you look great.

plmb1 · 06-01-2009, 01:56 PM

Quote:

Originally Posted by namtrag

I have noticed Monday is international bodybuilding association's chest workout day. I think I am the only person who does legs on Monday instead of chest.

Nope.........with me also. I will be training back on monday. Thats just the way it fell this week. Funny thing is...........chest has fell on monday for last month or until this one........

...Kennedy · 06-01-2009, 04:38 PM

I tried to go back to a four day push/pull/legs/extremities split, but that's too much work per workout. I don't feel I get optimal training trying to do so much in the same session.

Here's my current split: six workouts in five days. The two workout day doesn't have to be as listed, it could be any combo. based on my free time available and where I'm at in the split.

Day 1: chest/tris
Day 2: quads/hams/glutes/lower back
Day 3a: biceps/forearms
Day 3b: calves
Day 4: shoulder/traps/neck
Day 5: back

SP1966 · 06-01-2009, 04:42 PM

1: Legs
2. Chest & Shoulders
3. Back & Arms

Only rule is one day off between legs and back. I am flexible in that I don't have to go three days straigt and usually get five workouts in per week.

beancntr · 06-01-2009, 05:08 PM

Current Split:

Monday: Back
Tuesday: Shoulders/Tri's
Wed:Bi's & Abs (lighter volume day)
Thurs: Legs
Friday: Chest

Once I started doing Deads & Squats consistently I had to get some distance between Legs & Back as I do Deads on back day.

I too used to celebrate "international bodybuilding association's chest workout day" on Mondays but got tired of waiting for a bench or having to improvise since everyone else was doing Chest that day. So I moved Chest to Friday and have the benches and chest equipment pretty much to myself now.

Fifty+ · 06-01-2009, 05:27 PM

[QUOTE=Marius_Ursus;

You're a good man Marius. I love desert.

ps....you must be counting the days....

plmb1 · 06-01-2009, 05:28 PM

Originally Posted by mavrick77
bulking split....

day 1: chest / light tri's

day 2: back/ light bi's / abs

day 3: legs

day 4: shoulders/ traps / abs

day 5: bi's / tri's

day 6-7ff

Quote:

Originally Posted by chodan9

^^this^^ is exactly what I do

chodan9.......I've never been able to do squats and sldl the day after deads or vise versa............Is that what you do?

LevroneFan2002 · 06-01-2009, 05:37 PM

Quote:

Originally Posted by plmb1

chodan9.......I've never been able to do squats and sldl the day after deads or vise versa............Is that what you do?

I do chest/tri, back/bi, delts/traps, quads/hams, tris/bis, OFF, calves/abs/forearms. In that order. Never had issues with overlap and can do heavy back and leg work fine. I don't always double up on tris, bis. Not sure it's effective lol, but I like arm training!

Directly once a week hard with plenty of volume and indirectly once a week should be enough (heavy chest presses and dips on chest day, heavy rows and pulls with various grips on back day). But I do like twice a week too, like I'm doing now.