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  1. #1
    Registered User xXSamurai's Avatar
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    Which muscles to workout together?

    For the past year I've been splitting my workout like this most of the time.

    Day1
    Chest, Shoulders, Triceps

    Day2
    Back, Biceps, Traps

    Day3
    Legs, Abs

    Then repeat the three days, followed by a rest day. Then repeating the process over.

    I would start with the big compound exercises first(bench press, deadlift, squats, etc), then move into isolation sets.

    Before I use to do something like this, and I feel like I made gains quicker this way.
    Day1
    Chest, Back,Shoulders

    Day2
    Biceps,Triceps, Traps

    Day3
    Legs,Abs

    I understand why its good to do the opposite muscles the same day(1 muscle group rests while you work the other), but I keep thinking its better to work certain muscles together like chest, tricep, and shoulder, because you hit them all doing any kind of press(incline, decline, military, etc..)

    I just wanted to get some opinions on what you guys think.
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  2. #2
    Registered User bulgarianfreak5's Avatar
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    hmm I'd like to know as well, right now I split my workout EXACTLY like you do except I do abs on day 2. Gains have been OK for me wondering if there is a better way to split though.
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  3. #3
    Registered User Mookie88's Avatar
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    I'm by no means qualified to give information, but if you're constrained to 3 days try this for a shake-up: Day 1: Chest, triceps. Day 2: Back, biceps. Day 3: Shoulders and legs
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  4. #4
    Registered User xXSamurai's Avatar
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    sorry i should have been more clear.
    I meant I workout 6 days a week, and my muscles split into 3 groups/days. So I work each set of muscles twice a week. And then I have 1 day completely off. Hopefully that clears things up.

    In my head, my schedule seems very logical, but I feel like I'm not getting the results I would expect.

    Really lookin for some expertise.
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  5. #5
    Registered User Grant73's Avatar
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    I would say like 95% of natural lifters, lifting 6 days a week isn't beneficial. Remember you grow when you rest.
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  6. #6
    Registered User locooo's Avatar
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    6 days i way too much in a row, at least do 3 on 1 off if you want to be in the gym that much
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  7. #7
    Registered User Patient's Avatar
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    Honestly bro, 3 days on and 1 off is the way to go.
    You should put the leg day in the middle to give your arms a little extra recovery, despite the isolations.
    day 1: Chest and Tris
    day 2: Legs and abs
    day 3: back and bis
    day 4: Rest
    Repeat.
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  8. #8
    Registered User karen2k's Avatar
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    I'm doing legs on one day, arms another day. I hear you should work a small body part with a big one ex: back and bis.
    kareng
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  9. #9
    Registered User Grant73's Avatar
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    I would either go with a 3 on 2 off or train Mon, Wed, Fri or Tues, Thurs, Sat.
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  10. #10
    Registered User Bensomerville's Avatar
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    Originally Posted by Patient View Post
    Honestly bro, 3 days on and 1 off is the way to go.
    You should put the leg day in the middle to give your arms a little extra recovery, despite the isolations.
    day 1: Chest and Tris
    day 2: Legs and abs
    day 3: back and bis
    day 4: Rest
    Repeat.
    Hey I am doing this exact split but where would I add cardio in there. I am trying to gain a bit but also trying to burn the fat that is over top of my abs. I use gold standard weigh as well.
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  11. #11
    IG - @pump_fiend Blacklac's Avatar
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    Is it ideal to have Chest & tri, bi & back on the same days? I was doing it that way, but it seemed better to mix them up so I wasn't pre-exhausting my tri's while doing chest. I went to Chest & Back and bi & tri days, with a rest day between.. Any flaw in that?
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  12. #12
    Registered User DoIEvenLift111's Avatar
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    All of them
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  13. #13
    Registered User adgattoni's Avatar
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    At 157lb, you should still be doing a fullbody routine. 6 times per week is wasted volume/time. Your muscles would actually grow more from doing a full body split M/W/F, for example. You would do less volume, yes, but each body part would be worked 3x per week with REST in between. Your muscles aren't large enough to require that kind of volume.
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  14. #14
    Registered User BigJon131's Avatar
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    Thumbs up

    Originally Posted by Blacklac View Post
    Is it ideal to have Chest & tri, bi & back on the same days? I was doing it that way, but it seemed better to mix them up so I wasn't pre-exhausting my tri's while doing chest. I went to Chest & Back and bi & tri days, with a rest day between.. Any flaw in that?
    If you don't mind not working your chest out to full capability, then do Tri's on the same day. Or visa versa. Full chest day is working great for me. Bench press (incline, decline, flat) & dumbbell flys (incline, decline, flat). 45 minutes (hour at-the-most). If i had time i'd also do bi's on the same day! Good luck bud!
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