Challenge..If you know your ****..design my split

[Scar]

Obviously you gotta want to help


I am going to drastically change my routine -high volume +lots of cardio.... I have seriously plateaued.. I don't think I have overtrained too much .I know the symptoms from before.

Basically I am addicted to gym life...so 2/3 days per week is just not enough....I need a program where I can train everyday...or 6 days per week..perhaps 5... double split is fine by me too...


Can any of you help me out...and show me a way to train this much without overtraining?

[ja2001x]

LoL right after I go through typing endless paragraphs on the faults of high volume, you have to make a thread about training 6 days a week

Ill help you out though, its better to give good advice on it then to let it go and leave you with the chance of getting hurt or overtrained. Ill be right back with a routine type-up.

Hold up.

[Scar]

No no...I'm saying I was doing high volume but I'm gonna lower it but keep the frequency. My genetics are very average btw.

[ja2001x]

Originally posted by Scar
No no...I'm saying I was doing high volume but I'm gonna lower it but keep the frequency. My genetics are very average btw.

Oh okay thats even better, heres what I would advise as best for low-moderate volume. But you still want 5 days a week right?

[Scar]

yeah bro...even six is fine.

[Bignbuff]

Here's a six day split that you can do.

Day 1- Quads, Hamstrings,Glutes

Day 2- Upper Back, Biceps

Day 3- Shoulders(Deltoids)

Day 4- Chest, Triceps

Day 5- Traps, Calfs

Day 6- Lower Back, Neck, Abs

That is the best I could think of. You should really only do a maximum of 5 workouts per week if you want high intensity.

[Scar]

Only thing i worry about is the amount of sets..eg on chest day i can never muster up full intensity for tri's....but thanks bignbuff

[ja2001x]

Monday: Chest
Tuesday: Legs
Wednesday: Lats
Thurday: Rest
Friday: Shoulders/Triceps
Saturday: Lower Back/Biceps
Sunday: Rest

The main focus of this is to give adequate rest between lower back and legs days, for obvious reasons. Now heres what the excersizes should look like:

Chest-
Incline Press - 2 sets
Flat or Decline Press - 2 sets
P-Bar Dips - 3 sets

Legs-
Calf Raise - 2 sets
Seated Calf Raise - 2 sets
Stiff Legged Deadlift - 2 sets
Squat - 2 sets
Front Squat - 1 set

Lats-
Chins - 3 sets
Bent Rows - 2 sets
DB Rows - 2 sets

Shoulders/Triceps-
Military Press - 2 sets
Side Laterals - 2 sets
Rear Laterals - 2 sets
Closegrip Bench - 2 sets
Dips (bench or straight p-bar) - 3 sets

Lower Back/Biceps-
DeadliftS - 2 sets
Hyperextensions - 2 sets
Barbell Curls - 2 sets
Hammers - 2 sets


Thats pretty low/moderate volume, if you are cutting then you know you can change certain mass building excersizes if you wish. Anyways use it as you wish, later.

[Scar]

That looks like a really good split Ja ..thanks bro..I will give that a go...

Cheers!

[Judo Tom]

whenever someone asks for a 5-6 day split most people just break up the bodyparts more and more... why not keep the same grouping just lower the amount of sets and add the frequency..

i like doing 3on1off3on1off routine

chest/tri/shoulder
legs
back/bi
rest
repeat

ill do like 3-5 INTENSE working sets after a quick warmup and thats it

even 2on1off can be used for a bit of time i think...

although that might not help you too much because workouts like that are very short and dont really keep you in the gym more.. could also set you up for super overtraining too...

good luck

[ja2001x]

The reason why they dont do that is because the key to training is infrequency, not frequency. Working 5 light days is better then working 3 moderate days/rest/3 moderate days - why? Because you are fooling yourself into believing that 1 day is enough recovery time over and over. Instead a 5 day split gives rest days more frequently and allows less frequent training.

Like above, the one I posted is 3 on, 1 off, 2 on, 1 off. 2 rest days in a week instead of only 1. Its the same thing only with variation and less workout pressure on secondary muscles.

Training is best done infrequently, more recovery time = more muscle.

[Kane Fan]

ah what the hell I'll give it a try
*clears throat*

Day 1
Squats 2 sets (1 warm up, 1 20 rep)
Hanging Leg Raises 1 set to tear jerking failure
Weighted Crunches (on the pully machien thing is my preference) 3 sets 1 warmup 2 work sets of 15-20 reps

Day 2
Incline Dumbell Presses 4 sets ( 1 warm up 3 x 5 )
Flat Dumbell Flys 3 sets x 10 reps (keep it light enough to not need a warmup)
Push ups 2 sets of 10-15 reps depending on energy level
Barbell curl (I prefer wavy bar) 4 sets 1 warm up 3 in a pyramid 8 6 4 or 10 8 6 depending on your prefference
Hammer Curls 1 set heavy as you can go 3-5 reps

Day 3
Military Press Barbell, 3 sets (1 warmup 2 work sets of 6 or 8)
Bent Over Laterals 3 sets of 10
Dips straight as can be, 1 set to failure
Close Grip Bench 3 sets (1 warmup 2 work sets of 10)

Day 4
SLDL 2 sets (1 warmup 1 work of 10-12)
BLDL 3 Sets (1 warm up 2 work of 6-8)

Day 5
Seated Calf Raises 2 sets of 20
Pullups (assuming you can otherwise sub pulldowns) 2 sets to failure
Dumbell Rows 3 sets of 8
Shrugs 2 sets of 6
Hang Cleans (assuming you know the proper form) 3 sets (1 warm up of 10 real lite!, 2 work sets of 6-8)

Day 6 and Day 7 are rest days
if you feel like having them both in a row cool if you want one somewhere else that's cool to

ok this was my first shot at a 5 day split
what ya think
if you use it and it works lemme know

[TripleTee]

Ok My turn.
I am too lazy at this point to post the exercises if you are interested I can later on.

for the split that has always worked for me:

- monday: chest/bi's/abs
- Tuesday: legs/hams/calves
- wednesday: rest
- thursday: shoulders/traps/abs
- Friday: Back/tri's
- Saturday: Chest/Bi's/abs.
- Sunday: rest or if you don't want to rest cardio or work out an other body part you may want to concentrate on.

I usually do some cardio before and after my exercise session. And if I want to target a muscle group twice a week I work it out at the beginning to allow enough time for it to rest. I try to leave at least two days before I hit the same body part again.

hope this is useful.

[Scar]

Thanks bro's

Now....which freakin one do I choose

[TripleTee]

I would suggest you try them all for some time and see which one fits you most.
Or at least see the one that is most appealing to you and that would be a break from your normal routine just a question of introducing something new to your body.

cheers.