Thread: Critique my split
12-02-2005, 11:42 AM #1
Critique my split
Right now I am 3 months into cutting with about another 2 to go. At about the start of Feb. I plan on starting to bulk. Right now I'm doing a 3 day split with weights, and cardio 5 days a week. I plan on using a 4 day split that will look something like this, please give me your opinions and things I should add/change.
Flat bench 4 sets
Incline Dumbell press 4 sets
Dumbell flyes 4 sets
Lateral Raises 4 sets
dumbell military press 4 sets
Rear delt raises 4 sets
Monday: Back/Trapz (everything is 4 sets)
Weighted Pullups (maybe)
Barbell Shrugs on Smith Machine Front and back
Standing Bar Curls, or Seated dumbell curls
Close Grip Bench
Weighted Situps (possibly 5 sets)
Weighted leg lifts (Possibly 5 sets)
This will hopefully be my routine for at least 5 months, then I'll go back into a cutter. Thanks in advance for any help.
12-02-2005, 12:02 PM #2
Also a followup question, right now I'm cutting so obviously I'm eating below maintenance, but when I bulk I want to take in about 3500-4000 Cals a day. How quickly should I go from being in a defecit to these levels to avoid gaining much fat. Oh and this is going to be a very strict, clean bulk...I put on muscle (and fat) very easily and I always end up being big but looking like crap after bulking, and now I'm trying to change that.
12-02-2005, 05:30 PM #3
Nobody has any advice? If necessary, I'm 23 and 170lb ~16% Bf. I have been training on and off since I was 14, but I let myself go in the last year and a half due to some things, so I'm getting back into training and working hard.
12-02-2005, 11:21 PM #4
12-03-2005, 10:26 AM #5
ha ok here i got!
first ur split
change the order of arms and legs
u use arms on both chest and back day
they are fried
GIVE THEM SOME REST before u hit them again
thats how my split looks
2. Back/Traps/Shoulders(rear Delt laterals)
3. OFF rest EAT ALOT
4. LEGS Calves Abs
6&7 off REST AND EAT EAT EAT
as for ur clean bulking .. every week increase ur daily intake by a coulple hundered cals or so.. if u start getting REAL FAT FAST cut back a lil on simple sugars and starches first see if that helps
but when i bulk.. i bulk all out.. more food = more muscle= faster metabolism = more fat burning potential when i cut~!
back to ur lifting i think u do too much for shoulders after doing heavy presses and stuff which is overkill and detrimental (KEEP IT SHORT AND SWEET)
arms are too much .. i do 2 excercises for them since they are simple
Tri Ext and Tri Press i.e. CG BENCH and Skull Crushers
for curls i do a traditional grip curl and a reverse grip curl.
on legs do lunges instead of leg press if u do squats or do leg press and lunges but press+squat = redundent
12-03-2005, 01:16 PM #6Originally Posted by taiboxa
So taking ur advice into consideration, does this split look better
Day 1: Chest/Shoulders
Either Shoulder press or Lateral Raises
Day 2: Back/Traps/Rear Delts
Rear Delt raises
Day 3: Rest
Day 4: Legs/Abs
Day 5: Rest
Day 6: Bis/Tris
Either standing Bar curls, or Seated dumbell curls
Close Grip Bench
Skull Crushers OR Dips
Day 7 Rest
One question though, I really like all three of the tri exercies, would it really be too much to do all skulls, CG Bench, and Dips?
12-03-2005, 01:21 PM #7Originally Posted by EdMan2
if u really feel like doing more then take away a day of rest and train on a 6day rotation .. i used to do that
12-03-2005, 04:53 PM #8Originally Posted by taiboxa
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