Thread: which training splits are best
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01-22-2005, 06:42 PM #1
which training splits are best
ive been reading up on Hypertrophy specific training as well as DOGGCRAPP.. an im starting to believe more an more that training one muscle per week is not the best way to get big. anyone else agree an if so, whats your routine look like?
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01-22-2005, 06:48 PM #2
Monday-Chest/Triceps
Tues.-Shoulders/Legs/Calves
Wed.-Back/Biceps/Forearms
Repeated through Saturday, day off Sunday
That's what I do and it had yeilded great results for 'ME'
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01-22-2005, 06:50 PM #3Originally Posted by HiFi
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01-22-2005, 07:37 PM #4Originally Posted by YounG_SluG11
young - u are working out monday tues wed , then repeating the workout for thursday an friday an saturday.... is it really good to weight train 6 days in a row?
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01-22-2005, 10:35 PM #5
mon - legs
tues - chest/shoulders
wednesday - off
thursday - back
friday - arms
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01-22-2005, 11:02 PM #6Member
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Originally Posted by HiFi
certainly doing extremely intense workouts twice a week is going to be too hard on the muscle
go for more mild ones if you gonna do it twice a week
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01-22-2005, 11:32 PM #7Originally Posted by HiFi
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01-22-2005, 11:37 PM #8Originally Posted by YounG_SluG11
schwarzeneggers encyclopedia to modern bodybuilding has a routine like that u are doing young slug.. i always thought it was too much, maybe ill try it...u don thave to answer but u said ur getin great results.. are u using any super supplements
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01-22-2005, 11:37 PM #9
Mon- Legs
Tues- Chest Bi's
Wed-OFF
Thurs- Legs
Fri- Shoulders-Tri
Sat- Traps-back
Sun- OFF
Rotate calves and abs into week 1atatime
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01-22-2005, 11:41 PM #10Originally Posted by HiFi
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01-22-2005, 11:46 PM #11
I would go with the Doggcrap style of training if I were you.
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01-23-2005, 09:13 AM #12Originally Posted by MrMondodondo
legs 2x a week??? i cant walk for 4 days after i do legs
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01-24-2005, 11:54 AM #13
I prefer to hit muscles once a week, have seen the best gains that way
mn - shoulders, traps,
tu - legs
wd - off
th - chest, tri
fr - back, bi
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01-25-2005, 01:06 AM #14
Yes! I am blasting legs right now. I do not always do them 2x just right now. It is true that most all week I walk like a freak. Just hitting it hard for now. So far the growth has been tremendous. It will level out tho and then it's back to once a week.
Just havin fun with it right now......No rules in training. just what feels and works good for you
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01-25-2005, 01:15 AM #15King of Supplements
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Originally Posted by YounG_SluG11
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01-25-2005, 01:20 AM #16Originally Posted by nsa
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01-25-2005, 01:24 AM #17King of Supplements
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My current routine for this week:
monday - chest/tri's
tuesday - back/bi's
wednesday - rest
thursday - Swole's leg routine (for now)
friday - delts/traps
I consistently change my routine every few weeks; changing either weights, reps & sets or rest period manipulation. The biggest point to take from all of this is that variation in your training regimen is vital to long term growth. I've found that having a vast array of exercises to choose from for each muscle group helps when you need to change the exercises or change where a given exercise is located in the workout.
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01-25-2005, 01:49 AM #18
What's been working for me for a while is an 8 day split
Day 1: Chest
Day 2: Back
Day 3: Off
Day 4: Quads / Hamstrings / Calves
Day 5: Off
Day 6: Shoulders / Traps
Day 7: Biceps / Triceps / Forearms
Day 8: Off
I never do abs at the gym. I always work'em at home later in the night before going to bed.
I never overtrain and my weights are always going up. If I go with lower rest, I start to get tired and have lazier workouts. Is it just working for me or anyone else use this kind of split?
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01-25-2005, 02:20 AM #19King of Supplements
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Originally Posted by YounG_SluG11
But everyone do yourself a favor and look into training methods and how you can arrange cycle periods of different training methods to gain. I have found that the 3 things that are essential to sculpting a perfect body is a good healthy diet(to suit your goals), good progressive varying training methods and supplementation when needed to fix a given defiency.
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01-25-2005, 02:36 AM #20King of Supplements
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The red sign that goes up when you hit a platuae is stagnant weights for lifts. If your trying and you can't do 2.5 lbs. more than the last time time you did that lift and it continues longer than a week you are probably experiencing the on-set of an over-training/catabolic state. In which case you should lower the volume and load of your regimen and rest more, remember we grow in our sleep, not in the gym. Your body like something from a sci-fi movie replenishes, restores and heals itself when it needs to. All this, while constantly working to create a homeostatic equilibrium in the body.
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01-25-2005, 08:40 AM #21
Training splits should be changed periodically, as your body adjusts to the new routine your gains will diminish, a new routine should be implemented.
Currently I'm trying something new. Its referred to as the PUSH. PULL, LEGS split. I do this every other day, cardio on the off days for 1 hour.
This has helped me cut dramatically.
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01-25-2005, 09:26 AM #22AR Hall of Fame
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I hit everything twice per week, but I know the amount of volume/intensity to use in each session so I am fully recovered and ready to go the next session.
It doesn't take a week to recover and grow, it's possible to get 2-3 growth periods during the week by taxing the muscle to make it adapt/change, and nothing more, meaning avoiding over-training and CNS damage that is the culprit in over-training.
~SC~
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01-25-2005, 09:41 AM #23New Member
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I think you have to play around and see what works best for you.
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01-25-2005, 09:51 AM #24Originally Posted by SwoleCat
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01-26-2005, 12:01 AM #25
When you are doing the 2x per week split, is one day heavy and the other day light? or how is it done, same reps and weight just do it 2days a week?
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01-26-2005, 12:14 AM #26Originally Posted by Natural1
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01-26-2005, 07:36 AM #27AR Hall of Fame
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Originally Posted by Vicktor
~SC~
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01-26-2005, 10:50 AM #28Originally Posted by YounG_SluG11
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01-26-2005, 11:03 AM #29Member
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Originally Posted by SwoleCat
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01-26-2005, 11:49 AM #30AR Hall of Fame
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I afraid not, no, I train ~SC~ style of course.
~SC~
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01-26-2005, 12:38 PM #31Member
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hahaha how many sets would u say is alright per muscle group per session so i do not overtrain...i currently do 12 per muscle group
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01-26-2005, 03:18 PM #32King of Supplements
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Originally Posted by mitch911
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