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  1. #1
    Registered User WW3MW3's Avatar
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    What body parts should I train on what days?

    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?
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  2. #2
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    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
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  3. #3
    Tw1caliburBlossomwc997 jamesGarlington's Avatar
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    ^^ lol at your sig, i say 5 day splits cant make you strong/
    teen bodybuilding race thread:
    http://forum.bodybuilding.com/showthread.php?t=133187633
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    Originally Posted by jamesGarlington View Post
    ^^ 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.
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  5. #5
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    Originally Posted by ProBB123 View Post
    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
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  6. #6
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    Originally Posted by jarekd1234 View Post
    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.
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  7. #7
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    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.
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    Originally Posted by jarekd1234 View Post
    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)
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  9. #9
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    Ok.
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  10. #10
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    Originally Posted by jarekd1234 View Post
    ok.
    ^.^
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  11. #11
    Registered User manning95's Avatar
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    Every bodypart 3x a week.
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  12. #12
    Registered User WW3MW3's Avatar
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    Thanks, man! But how about a 2 DAY SPLIT, is that too extreme or unnecessary?
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    Originally Posted by WW3MW3 View Post
    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.
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  14. #14
    Registered User WW3MW3's Avatar
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    THANKS!

    What, in your opinion, is best for muscle building and for a remotely ripped body? Would 2 Day Split be good for it?
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    Originally Posted by WW3MW3 View Post
    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
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  16. #16
    Registered User WW3MW3's Avatar
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    THANKS!

    Also, it should be added that I'm a (almost) complete newbie: could a specific split routine be dangerous for newbies?
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  17. #17
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    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
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  18. #18
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    Originally Posted by WW3MW3 View Post
    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.
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  19. #19
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    Originally Posted by EttyX View Post
    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.
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  20. #20
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    Originally Posted by ProBB123 View Post
    You're retarded. LOL.
    k red.
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    Originally Posted by EttyX View Post
    k red.
    What does the whole forum agree on by the way?
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    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.
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  23. #23
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    Originally Posted by EttyX View Post
    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.
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  24. #24
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    Sorry for being a complete noob, but does a higher SPLIT routine signify that you train your muscles fewer times a week?
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    Originally Posted by WW3MW3 View Post
    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?
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    Like a 4 or 5 SPLIT.
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    Originally Posted by WW3MW3 View Post
    Like a 4 or 5 SPLIT.
    Not really, if you design it correctly you'll still be hitting muscles 2-3x per week.
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    Thanks.
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    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
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    Originally Posted by EttyX View Post
    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.
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