BEST Split......

[BRIAN00734]

Im looking for a split that in my opinion would be the BEST split ever. Heres what i want it to include.....

-each body part is worked twice over a 9-10 day period

-enough rest days so your body is not overworked

-shoulders are never worked the day after working chest(vice versa)

-no more than 3 body parts are worked in a single day



I no its hard to create a routine following these guidelines but if anyone can recomend a good routine similar to the one i asked for that would be appreciated............

[Mikey1]

Mon - back/bis
tues - chest/tri
wed - off
thurs - legs/shoulders
fri - off
sat - repeat

OR

mon - back/bis
tues - chest/tri/shoulders
wed - off
thurs - legs
fri - off
sat - repeat

and throw in abs wherever

[Hi!]

I would advise not following the poster above me's routine because IMO you need the weekend for rest. Starting back Saturday is too soon.


The "best" will come about by trial and error, and learning your body.

I do:

Mon - Chest / tris
Tues - Legs/abs
Wed - off
Thurs - shoulders
Fri - back/bis
Sat - rest
Sun - rest

I do chest monday because I get rest pretty much from the last thursday on shoulders. I enjoy feeling really refreshed when doing chest. On monday you are usually itching to get back to the gym, and doing your chest then just makes it seem to go by quicker.

I do shoulders on a day by itself, becuase your shoulders are an incredibly strong muscle. In this sense, I like to work them hard and giving them their own day allows me to focus more on that.

[dookie1481]

Mon - Full body
Tue - Off
Wed - Full body
Thur - Off
Fri - Full body
Sat - Off
Sun - Off

[EchoX]

Originally posted by BRIAN00734
-no more than 3 body parts are worked in a single day

so yea, that full body routine wont really match wat he's looking for

[dookie1481]

Originally posted by EchoX
so yea, that full body routine wont really match wat he's looking for

But why don't you want that? Ask any HST guy, it works. Some athletes use it too.

[Flying Knight]

Originally posted by dookie1481
But why don't you want that? Ask any HST guy, it works. Some athletes use it too.

If he doesn't want, he doesn't want it... and you don't need to force him to do what you like.

[Tete]

fullbody workout #1
dips
chins
squats

fullbody workout #2
incline dumbell press
rows
deadlift

3 bodyparts are worked out directly and the rest indirectly (the beauty of compund movements )

[WesO]

Originally posted by Tete
fullbody workout #1
dips
chins
squats

fullbody workout #2
incline dumbell press
rows
deadlift

3 bodyparts are worked out directly and the rest indirectly (the beauty of compund movements )

bump to that.... even tho he said he didnt want to work more then 3 body parts in a day (workout #1 would be working tri's, chest, bi's, back, and pretty much every muscle in your body for squats)

I don't really see the point in limiting yourself to 3 body parts a day... that means you are depriving yourself of some great exercises... like squats... if you are just starting out, i would do full body 3 days a week and move stuff around later on until you have something that you love doing and look forward to every day.... thats what makes lifting fun...IMO anyway...

btw, Im not forcing anything on anyone, I just think it helps to get a different view on things to make sure people have really thought about all of their options...

NOW DO AS I SAY!!!

[dookie1481]

Originally posted by Flying Knight
If he doesn't want, he doesn't want it... and you don't need to force him to do what you like.

Brother, if I could force people to do what I wanted them to over the internet, I would be a rich man. But it's a good split, dude. Full-body. Smart.

[dookie1481]

Originally posted by Tete
fullbody workout #1
dips
chins
squats

fullbody workout #2
incline dumbell press
rows
deadlift

3 bodyparts are worked out directly and the rest indirectly (the beauty of compund movements )

I like, man. But I'd add Power Cleans or Power Snatches somewhere.

[shastaniel]

I know you don't want more than 3 body parts worked in the same day, but maybe follow this routine that I'm convinced works if you stick to it. It's by no means a complete bodybuilder's routine, it's basically set up for allow for maximum size and strength, not real definition or shape. Ideal for athletes and football players, me thinks.

Monday (upperbody complete):

Flat OR Incline barbell Press x 5
Dumbbell military press x 5
Tricep Skullcrushers x 5
Barbell bicep curl x 5
Deadlifts x 5

Tuesday (lower body complete):
Squats x 5
Leg press x 5
Leg Curls x 5
SLDL x 5

Wednesday OFF or cardio of choice

Thurs: Repeat Monday

Friday: Repeat Tuesday

Sat/Sun OFF or one day do some cardio

Rep range (if I remember) is as follows: 12-10-8-8-10. Or experiment with what gives you best growth and feel.


That is it. I realize it isn't too exciting, and doesn't allow you to target different parts of a body part (aka can't focus on each deltoid head individually), but if you're looking for a concise, easy to follow plan, I'd go with this. Just eat BIG and rest big, and you should be able to get big. I've never done it personally, but I have a few friends who tried it out and got pretty amazing results on strength gains considering the simplicity of it. Give it a shot if nothing else works.



-S

[Mikey1]

Originally posted by dookie1481
But why don't you want that? Ask any HST guy, it works. Some athletes use it too.

HST is not the answer to every question asked

[BRIAN00734]

thanx for all the responses guys but ive done full body routines and A LOT of compound excerises. ive gained a lot of weight and mass from those routines but now id like to do some body building and i dont think full body workouts are in my near future........

[dookie1481]

Originally posted by Mikey1
HST is not the answer to every question asked

Looking at my post, it sure doesn't look like I implied that HST is the answer. I just said that those guys can coroborate the fact that full-body splits work. I've never even used HST.