If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
Day-1 Chest
Day-2 Quads/Back(upper)
Day-3 off
Day-4Hamstring/deadlift(lower back)/shoulders
Day-5 Biceps/triceps
/calves and abs 3 times aweek)
This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.
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09-24-2003, 02:18 PM #1
Competition!! If you can do better, please post!
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09-24-2003, 02:19 PM #2
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09-24-2003, 02:22 PM #3
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09-24-2003, 02:24 PM #4
Re: Competition!! If you can do better, please post!
Originally posted by Swedish dude
If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
Day-1 Chest
Day-2 Quads/Back(upper)
Day-3 off
Day-4Hamstring/deadlift(lower back)/shoulders
Day-5 Biceps/triceps
/calves and abs 3 times aweek)
This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.''If You Fail To TRY, You TRY To Fail.''
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09-24-2003, 02:26 PM #5
Amurzing, your's is not better because you do biceps the day before back. If you can get good results on your biceps with that split you're either a recovery genius or are just starting out so your body will grow no matter what split.
(HORRIBLE BICEP PLAN) I think. But hey if it's working don't change, I just see no logic in your split.
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09-24-2003, 02:28 PM #6
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09-24-2003, 02:30 PM #7
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09-24-2003, 02:33 PM #8
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09-24-2003, 02:38 PM #9
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09-24-2003, 02:41 PM #10
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09-24-2003, 02:41 PM #11
There is no "Best Split" - they all have different benefits and downfalls and all will work for different people. Anyway, I am not a fan of splits that have you work one portion of your back and then another portion of your back. I prefer to hit my back in one workout, but I have benefitted from having it done in two workouts before.
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09-24-2003, 03:22 PM #12
Re: Competition!! If you can do better, please post!
Originally posted by Swedish dude
If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
Day-1 Chest
Day-2 Quads/Back(upper)
Day-3 off
Day-4Hamstring/deadlift(lower back)/shoulders
Day-5 Biceps/triceps
/calves and abs 3 times aweek)
This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.
for me that split would suck but if i were u i wouldnt say thats the best split i would just say this is a good split and the best one thats worked for me so far becuz like people have said before everyone is different"represent da muh f*ckin block"-2pac
im an independant troll hunter BEWARE i am watching YOU!!!!
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09-24-2003, 03:25 PM #13
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09-24-2003, 03:29 PM #14Originally posted by Swedish dude
Amurzing, your's is not better because you do biceps the day before back. If you can get good results on your biceps with that split you're either a recovery genius or are just starting out so your body will grow no matter what split.
(HORRIBLE BICEP PLAN) I think. But hey if it's working don't change, I just see no logic in your split.
chest
legs
back + biceps
shoulder + tricepts
off
repeat"Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on."
- Arnold Schwarzenegger
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09-24-2003, 03:50 PM #15
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09-24-2003, 04:27 PM #16
- Join Date: Sep 2003
- Location: Squatting, dont f*ck with me
- Age: 38
- Posts: 296
- Rep Power: 251
Monday: X
Tuesday: Chest/Calves
Wednesday: Back/Abs/(0bliques)
Thursday: X
Friday: Quad/Glute/Ham
Saturday: Tri/Bi/Forearm
Sunday: Shoulders/Traps
I have obliques in parenthesis because I'm considering taking them out of my routine, I've been working this for about a month and my obliques have been growing but it seems they're taking away from my V-taper...Tomorrow may never come. Yesterday may be your last day.
There is no failure except in no longer trying.
BULKING IS EATING TO FAILURE.
3rd Place, Mens Teen, Northern Colorado Bodybuilding Championships
Check out my pics at http://forum.bodybuilding.com/showthread.php?s=&threadid=256957
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09-24-2003, 04:32 PM #17
- Join Date: Mar 2003
- Location: New Jersey
- Age: 36
- Posts: 2,269
- Rep Power: 958
My favorite split of all time:
Mon - Legs
Tues - Biceps/Triceps
Thurs - Shoulders/Traps
Fri - Back/Forearms
Sat - Chest/AbsMaking it my job to educate the younguns...
--------------------------
You didn't come here to make the choice. You've already made it. You're here to try to understand why you made it.
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09-24-2003, 05:01 PM #18
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09-24-2003, 05:09 PM #19
This is mine 45 - 60 mins at the very most to work out as well
Monday - Shoulders, Traps Hams
Tuesday - Back, triceps
Wednesday - Rest
Thursday - Chest, biceps
Friday - quads, calves
Saturday - rest
Sunday - rest
and repeat
i dont do abs when im bulkenin either. as for calves they seem to grow well cause my legs get worked out twice a week.5'5 209 pounds and still bulkenin and keep it lean! All natural baby, light weight!
Protein? Whats protein, i drink beer!
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09-24-2003, 05:13 PM #20
Re: Competition!! If you can do better, please post!
Originally posted by Swedish dude
If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
Day-1 Chest
Day-2 Quads/Back(upper)
Day-3 off
Day-4Hamstring/deadlift(lower back)/shoulders
Day-5 Biceps/triceps
/calves and abs 3 times aweek)
This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.
anyways just stick to a three day a week program."There is one thing stronger than all the armies in the world, and that is an idea whose time has come."
-Victor Hugo
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09-24-2003, 05:17 PM #21
This is mine, works great for me... but i think Swedish Dudes would suck for me...
Mon: Chest + Biceps
Tue: *Rest*
Wed: Shoulders + Traps
Thur: *Rest*
Fri: Back + Triceps
Sat:*Rest*
Sun: Legs, Stomach + Forearms
Sometimes i might do Sundays workout on Saturday, depends what i'm doin.
But normally i have one day on, one day off... so my split actually covers 8 days... but that gives me good recovery anyhow. An who says you need to fit a split into 7 days anyhow? As long as you don't spread it out more than 8 i personally think you'll be fine. Just my opinion tho.
I'll prolly post my 8th week gain pics in another 4 weeks, before an after.''If You Fail To TRY, You TRY To Fail.''
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09-24-2003, 05:18 PM #22
I am starting The Body For Life Challenge routine and it is Pretty intense if you try and do it under an hour
Monday: Upper Body- Chest, Shoulders, Back, Triceps, Biceps.
Tuesday: Hit Cardio
Wednesday: Lower Body- Quads/glutes, Hamstrings, Calves and Abs
Thursday; Hit Cardio
Friday: Upper body again
Saturday: Hit Cardio
Sunday Off
The you would switch it up next week so it is 2 leg days and 1 chest. I like this but no plan is the perfect plan.
Ubër-AnarchistThe desire to attain "perfection" is a mental poison. Perfection is a fictitious concept, there is only improvement. Therein lies the challenge, therein lies the fun.
Obsession is the word the lazy use to describe the DEDICATED
Commitment isn't the time you spend, It's the line you cross.
I live in the shadow, in the darkness, in a place few will ever see.....Where ugliness becomes beautiful.
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09-24-2003, 05:56 PM #23
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09-24-2003, 05:58 PM #24
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09-24-2003, 06:07 PM #25
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09-25-2003, 01:46 PM #26
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09-25-2003, 02:39 PM #27Originally posted by Vitamin S
Day1 Chest
Day2 Rest
Day3 Back
Day4 Shoulders
Day5 Rest
Day6 Arms
Day7 LegsSo close to 10k, green is my favorite color nom saiyan?
CheekyKunt Crew
92Brah
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09-25-2003, 02:41 PM #28Originally posted by Swedish dude
Amurzing, your's is not better because you do biceps the day before back. If you can get good results on your biceps with that split you're either a recovery genius or are just starting out so your body will grow no matter what split.
(HORRIBLE BICEP PLAN) I think. But hey if it's working don't change, I just see no logic in your split.So close to 10k, green is my favorite color nom saiyan?
CheekyKunt Crew
92Brah
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09-25-2003, 03:29 PM #29
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09-25-2003, 03:55 PM #30
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