I want your opinions on this Split

[phoenix0096]

So i've been on a Full Body split ,three days a week, for 10 months. I was doing great with it but now i decided i will change things a bit because i want to hit the gym more frequently.

the split i'm thinking of would be a two day split. An Upper day, but with no direct arm training, and the other day would be a Leg/arm day.

on the upper day i will hit 6-9 sets of back work and 6-9 sets of chest work and 4-6 sets of shoulder, half of them would be rear delts.

the 6 sets would be at the begining of the cycle when i'm closer to my MEV and 9 sets would be when I'm closer to my MRV.

on the Leg/Arm day i will hit 7-9 sets of leg work and 4-6 sets of biceps and 4-6 sets of triceps.

so a sample workout would be like this
Upper Day
-Flat Bench Press 2-3 sets
-Machine Rows 2-3 sets
-Inc. dumbbell press 2-3 sets
-Pull Downs 2-3 sets
-Dumbell Flyes 2-3 sets
-Pull over 2-3 sets
-Shoulder pressing movement 2-3 sets
-Rear delts movement 2-3 sets

Leg/Arm day
-Squats 3 sets
-Leg press 2-3 sets
-Hamstring movements either RDLs or Machine ham curls 2-3 sets
-Preacher curls 2-3 sets
-Standing dumbbell curls 2-3 sets
-triceps push downs 2-3 sets
-narrow grip BP 2-3 sets

during the upper day i will avoid barbell rows to avoid lower back fatigue ,to be kind of fresh when i hit the leg training.

You may find my leg work to be lower in volume than upper work, but my legs take longer time to recover, so maybe i will even reduce the leg volume on the other leg day of the same week if i feel not recovered

the split would be like this upper..Leg/arm..rest ..and repeat

I would like to hear your opinions, and what do you think are the downsides of this split and what modifications i can do to it ..

Thank you in advance ...

[ECGordyn]

So i've been on a Full Body split ,three days a week, for 10 months. I was doing great with it but now i decided i will change things a bit because i want to hit the gym more frequently.

the split i'm thinking of would be a two day split. An Upper day, but with no direct arm training, and the other day would be a Leg/arm day.

on the upper day i will hit 6-9 sets of back work and 6-9 sets of chest work and 4-6 sets of shoulder, half of them would be rear delts.

the 6 sets would be at the begining of the cycle when i'm closer to my MEV and 9 sets would be when I'm closer to my MRV.

on the Leg/Arm day i will hit 7-9 sets of leg work and 4-6 sets of biceps and 4-6 sets of triceps.

so a sample workout would be like this
Upper Day
-Flat Bench Press 2-3 sets
-Machine Rows 2-3 sets
-Inc. dumbbell press 2-3 sets
-Pull Downs 2-3 sets
-Dumbell Flyes 2-3 sets
-Pull over 2-3 sets
-Shoulder pressing movement 2-3 sets
-Rear delts movement 2-3 sets

Leg/Arm day
-Squats 3 sets
-Leg press 2-3 sets
-Hamstring movements either RDLs or Machine ham curls 2-3 sets
-Preacher curls 2-3 sets
-Standing dumbbell curls 2-3 sets
-triceps push downs 2-3 sets
-narrow grip BP 2-3 sets

during the upper day i will avoid barbell rows to avoid lower back fatigue ,to be kind of fresh when i hit the leg training.

You may find my leg work to be lower in volume than upper work, but my legs take longer time to recover, so maybe i will even reduce the leg volume on the other leg day of the same week if i feel not recovered

the split would be like this upper..Leg/arm..rest ..and repeat

I would like to hear your opinions, and what do you think are the downsides of this split and what modifications i can do to it ..

Thank you in advance ...

Honestly just sounds like you're making excuses about leg training. Unless you're regularly squatting 500 lbs, in which case you already know what to do.

Drop the arm training and man up the leg training is my opinion.

[MG5]

Actually not a terrible routine and you're not doing an insane amount of volume like most people try to do.

I'd still put arms with upper body, so you at least have some days with no upper body work.

Lots of splits can work. If you're progressing, having fun, recovering, and can stay consistent on it, that's what matters.

[TolerantLactose]

You may find my leg work to be lower in volume than upper work, but my legs take longer time to recover, so maybe i will even reduce the leg volume on the other leg day of the same week if i feel not recovered

Defeats the reasoning behind volume ramping through a cycle, don't you think?

[phoenix0096]

Defeats the reasoning behind volume ramping through a cycle, don't you think?

No it doesn't at all.
think of it as 2 lower days a week. one with higher volume and one with lower volume.
both days will increase in volume as the cycle progress...

[TolerantLactose]

No it doesn't at all.
think of it as 2 lower days a week. one with higher volume and one with lower volume.
both days will increase in volume as the cycle progress...

You're making ad hoc decisions on volume.

[phoenix0096]

Honestly just sounds like you're making excuses about leg training. Unless you're regularly squatting 500 lbs, in which case you already know what to do.

Drop the arm training and man up the leg training is my opinion.

The problem with training legs more than once a week is sometimes when hitting legs for the second time i feel sore and can't progressively overload .. so i'm trying to adjust the volume so i would increase the frequency with no problems.

during the cycle i would see if i can handle more volume though

[TolerantLactose]

What do you squat and bench?

[phoenix0096]

What do you squat and bench?

My BP 1RM is 225
I squat 225 for 5-6 reps
i deadlift 265 for 3 reps

[TolerantLactose]

That shouldn't keep you from full leg days at least twice a week. You need to build your work capacity.

[ECGordyn]

My BP 1RM is 225
I squat 225 for 5-6 reps
i deadlift 265 for 3 reps

Those are great numbers to continue building from. If you step it up you'll grow some nice wheels.

Soreness is from doing too little, not too much. I only get sore now if I've taken some extra days off before lifting again. You get sore because you don't train legs often enough.

[Defiant1]

Split actually looks pretty good. There is an older school Natty guy named "Peter Neff" who wrote a great book about Bodybuilding that did the same type of split. A. Torso B. Legs/Arms rest Repeat rest rest. Volume looks realistic.

I don't think you need to avoid Rows on your Torso day because of lower back "overfatigue". If it is an issue, you could Deadlift or Row on one torso cycle, then avoid Squats in the same cycle. Next cycle avoid Rows then Squat. OR at least do DB rows vs Machine rows.

Your "leg training takes more out of you" comment is spot on. The only issue is using it as an excuse to not train legs hard.

But, contrary to popular wisdom/belief, it isn't LARGER muscles that can take more work (relatively), it is larger muscles can take LESS work, again, relatively.

A simple introspection will reveal this. What is going to take more out of you? 10 sets of wrist curls, or 10 sets of squats? If larger muscles could take more work, then the wrist curls would devastate you and the squats would be less of an issue. If one says "well, duh, squats use more muscles"....then this proves the point even more and makes it more obvious. What causes the need for recovery is systemic stress, not muscular stress (unless you go to an extreme), and training larger muscles creates more systemic stress.

[phoenix0096]

I think most of you guys think that i need to increase my leg volume.
are 14-18 sets of total leg work per week that low !!.. and if it is how much weekly volume do you think is suitable.

another thing.. how do you suggest i can increase the volume.. increase the initial volume..or start the cycle this way and try to ramp up the leg volume faster than chest and back ...

I really appreciate all your opinions guys, and thank you for your help

[phoenix0096]

Actually not a terrible routine and you're not doing an insane amount of volume like most people try to do.

I'd still put arms with upper body, so you at least have some days with no upper body work.

Lots of splits can work. If you're progressing, having fun, recovering, and can stay consistent on it, that's what matters.

I thought about that initially ... but i decided to put the arm work with legs because i don't want the upper day to be too long and exausting..

also it is kind of psychological trick for me...
i like arm training the most.. so putting it with leg training keeps me more motivated for both tge upper and the lower days..

[air2fakie]

I thought about that initially ... but i decided to put the arm work with legs because i don't want the upper day to be too long and exausting..

also it is kind of psychological trick for me...
i like arm training the most.. so putting it with leg training keeps me more motivated for both tge upper and the lower days..

Given low leg volume, desire to keep upper day limited and psych trick for yourself, I like a Push/Pull setup rather than UL (with leg work broken up into the appropriate day). That way you're not doing your all your arm isos the day after all your big upper lifts 2x/week. But up to you what you think works best.

[TolerantLactose]

I thought about that initially ... but i decided to put the arm work with legs because i don't want the upper day to be too long and exausting..

Interesting the contrast between how you deal with upper body volume and lower body volume.