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01-27-2003, 11:43 AM #1
Which split do you like better for an "on" split and why?
I'm going to couple this with 500mgs Enanthate weekly.
My current routine:
OFF
Chest/Tri's
Back
OFF
Bi's/Abs
Shoulders/Traps
Legs
***OR***
OFF
Chest/Tri's
Back/Bi's
OFF
Legs
Shoulders/Traps
OFF
So two days of recovery on one and three on the other, but longer workouts on the second split. Whatcha think?
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01-27-2003, 11:53 AM #2Member
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- Dec 2002
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The second one or you can try
OFF
Chest/Bis
Legs
Off
SHoulders/Tris
Back/Rear Delts/Traps
Off
Either one of these is good, given that your workouts aren't too long
BIs/Tris/shoulders 5-6 sets
Back 9-10 sets
Legs 10-12 sets
Chest 7-9 sets
Rear delts/traps 3-4 sets
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01-27-2003, 03:14 PM #3
I personally use:
back/abs
shoulders/abs
off
legs/abs
chest
bi's/tri's/abs
off
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01-29-2003, 10:50 AM #4
i hit it with:
chest, calves. abs
bis, tris. abs
off,
shoulders, traps, neck, abs,
back, legs, calves, abs
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01-30-2003, 01:41 PM #5
It is best to allow maximum time for recovery, and to prevent over-training by scheduling out your work outs in accordance to what body parts have been hit a few days prior (i.e, if you hit Triceps on Tuesday, you will want to hold off until Thursday or Friday to hit your delts).
This is why I don't limit myself to a strict weekly split. I train each body part individually and don't limit myself to seven days. I use a 10 day schedule, with a rest day every 2 days. This means maximum recovery, prevention of over-training, and allowance for peak supercompensation.
This also allows me to cycle my routine every week, allowing different muscle groups to fall on different days each week.Last edited by Polska; 01-30-2003 at 01:44 PM.
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