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  1. #1
    Banned Dopamine_'s Avatar
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    What muscle groups should I group together?

    I'm going to go for a 3 or 4 day split... I can't decide. How should I split up the lifts?
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  2. #2
    E-Stalker Aftershock's Avatar
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    Pretty much any way you want. Just dedicat a whole day to legs. And avoid certain things like I personally would never work pecs and tri's together because almost all the pec lifts hit the tri's so it would get mixed together plus possible overtraining. Maybe some people like to work them together because there so related on the lifts. I'm not sure also seperate big muscle groups. For instance your lats and quads are big muscle groups don't work them together. Do lats and biceps which are a smaller muscle. I think that's about it.


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  3. #3
    Banned Illuminati's Avatar
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    use complementing body parts.. your legs do need a whole day to themselves... then id have chest/triceps, back/biceps, and abs/lower back... that should be a good 4 day split for ya
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  4. #4
    Registered User VaSA's Avatar
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    Here's what mine looks like:
    1. Chest/Triceps
    2. Biceps/Forearms/Abs
    3. Back/Shoulders/Lats
    4. Legs

    I don't even work on Traps, they get hit pretty well when doing deadlifts and military.
    As Of: 01-29-07
    Weight - 182 bf% around 11%
    Flat bench - 165x10
    Squat - 200x8
    Deadlift - 255x8


    Most people rust out due to lack of challenge. Few people rust out due to overuse. -- Unknown
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  5. #5
    Banned tylertommons's Avatar
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    work agonist and antagonist because theyll help ur lifts when there pumped
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  6. #6
    Banned Dopamine_'s Avatar
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    Using those 4 day splits.. when should my rest days be?

    Monday-lift
    Tuesday-lift
    Wednesday-rest
    Thursday-lift
    Friday-lift
    Weekend-rest

    ^^Does that look fine, or should I space it out differently?
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  7. #7
    Banned Dopamine_'s Avatar
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    Also, how many lifts for each muscle group should I do per workout?
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  8. #8
    Registered User PompyJ's Avatar
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    Try this
    monday- chest, biceps
    tuesday- legs (squats)
    thursday- shoulders, triceps
    friday- back, calves
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  9. #9
    Screw Mods PatsFan75BC's Avatar
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    you should do lats and biceps on the same day

    then chest and tri on same day
    Don't buy into Bowflex propoganda
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  10. #10
    Registered User KILL"EM ALL's Avatar
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    chest\triceps
    back\biceps
    off
    shoulders\legs
    abs\forarms\lowerback
    off
    off
    recycle program
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  11. #11
    Banned tylertommons's Avatar
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    do chest with back
    quads with hams
    bis with tris
    shoulders on der own
    deadlift on its own
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  12. #12
    Registered User mikd154's Avatar
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    I do:
    Day 1: bis/tris/forearms
    Day 2: chest
    Day 3: back/shoulders
    Day 4: legs
    Day 5: cardio
    Day 6: start back over at day 1
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  13. #13
    Almost there... ghostfacekilla's Avatar
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    how can you work triceps the day b4 ches, doesnt it affect your strength on pressing movements
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  14. #14
    Workout Critic gust's Avatar
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    The best way is:
    3day split:
    Day1: Chest/Shoulders/Triceps
    Day2: Rest
    Day3: Back/Biceps/Forearms
    Day4: Rest
    Day5: Legs/Abs
    Day6: Rest
    Day7: Rest
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