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  1. #1
    xenithon is offline Member
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    New Split - Quick Question

    Hi All,

    After a number of years of training 1-2 muscles a day with a traditional split I have changed it up and trying a 2-day split, twice a week. After much advice and tweaking I have finalized my plan as shown below.

    What I wanted to ask if I should keep it the way it is, where I work different muscles alternately. For example on day 1 I would do one quad exercise for 2-3 sets, then one ham exercise for 2-3 sets, then the next quad exercises etc. OR should I rather complete all exercises for a particular muscle then move on, for example do all quads then all hams then all calves etc.

    Workout A (Quads, Hams, Calves, Abs, Shoulders)
    Squat x 3
    SLDL x 3

    Legpress x 3
    Hamstring Curls x 3

    Seated calf raises x 3
    Shoulder press x 3

    Donkey raises x 3
    Side laterals x 3

    Crunches x 2 supersetted with Hanging leg raises x 2
    Shrugs x 2

    Workout B (Chest, Back, Bis, Tris)
    Flat BB x 3
    Deadlift x 3

    Incline DB x 2
    BB rows x 2

    Flyes x 2
    Pullups x 2

    BB curls x 2
    Skullcrushers x 2

    Incline DB Curls x 2
    Closegrips BP x 2

    Thanks,
    X

  2. #2
    Soldier of Misfortune's Avatar
    Soldier of Misfortune is offline Senior Member
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    Those are waaaay too many muscle groups to work in one day and get anything out of it. Work chest/tris together, back/bis together, legs inbetween the two days and shoulders some where not next to the first two days. Arms are used in most exercises and if not proplerly recovered will not be at all beneficial to subsequent workouts.

  3. #3
    xenithon is offline Member
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    Well, I actually have been using a 4-day split for ages. That is one reason I wanted to give this a go, to hit the muscles twice a week. Do you think it is a waste of time? I was thinking of doing something like a push-pull, or a upper/lower body split but this way evens it out. You say I just stick to 4-day once-a-week?

    X

  4. #4
    xenithon is offline Member
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    bump

  5. #5
    GREENMACHINE's Avatar
    GREENMACHINE is offline Are you green enough?
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    Why not ry supersets or negative reps.

  6. #6
    xenithon is offline Member
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    Hi

    Appreciate the input but I don't understand. How does that relate to the split? Or the question at hand?

    Anyone out there who does a higher-frequency split have some advice (anyone doing upper/lower, push/pull, DFHT etc.)

    Thanks.
    X

  7. #7
    capone_22 is offline Junior Member
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    i use to do a back/bis, chest/tri etc. 4 day split as well. I'm trying this new split out as well. still a 4 day split but different approach.

    day1 back <including traps> (quick workout!)
    day2 chest shoulders (2 exercies each, sometimes one gets 3 exercises)

    day3 off
    day4 legs
    day5 bis/tris/forearms
    day 6 and 7 off

    *i throw in abs twice a week.

    that's how I changed it up for a while. Too early to tell as i've been only doing this for a couple weeks.

  8. #8
    xenithon is offline Member
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    Yeah, I have done the 2-day twice a week split for a couple of weeks now and I fear it is simply too much. 4-day split worked well so I will look to change things up. I was thinking doing:

    Monday - Quads, Hams, Abs
    Tuesday - Chest, Shoulders
    Thursday - Back, Traps, Abs
    Friday - Biceps, Triceps, Calves

  9. #9
    6_pak is offline Associate Member
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    you have the right i idea with the hamstring/ quad workout. If you destroy quads, then do hamstrings, you want have enough energy to sufficiently work them and vice versa. So thats a good idea if you only have time to work them out together. I think separating them by 2 or 3 days is ideal though. Only working out 2 days a week is not beneficial if your trying to build muscle. Recovery is important in order to repair and rebuild muscle fibers, but i think thats too much time in between. Besides you want be able to give the same intensity on shoulders after you do quads and bis and tris after you do chest and back.

  10. #10
    Pork Chop is offline Member
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    Quote Originally Posted by GREENMACHINE
    Why not ry supersets or negative reps.
    Not good for a 4 day split. It could take 21 days to fully recoup from this.
    (Arthur Jones said so, dump on him if you disagree, not me).

  11. #11
    xenithon is offline Member
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    6-pak, what muscle grouping would you suggest in order to separate quads and hams. remember that 2-day split I was doing was a 2-day, twice a week split. In other words, workout A and B each done TWICE a week

    X

  12. #12
    6_pak is offline Associate Member
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    With quads and hams, you could do quads in am and hams in pm or vice versa.
    Workout A: quads,chest, shoulders, tris, abs
    Workout b: back, hams, bis, calves
    With this 2 a day, twice a week routine, I, personally would group these bodyparts together. I would also have at least 2 days between the workouts. Monday- Friday, the next week Tuesday-Saturday, and so on. Your going to need alot of recovery time using this split!

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