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What is a good split to use while on?
Need a good example set to follow with reps and groups per day.
I am going to be eating truckloads and I want to pack on muscle. I am a semi-hardgainer so I may need some extra rest days, but I read while on you recover quicker.
Thanks.
How about 2 days on 1 day off. I do a 2 on 1 off, 3 on 1 off split like this
Day1-back
day2-shoulders
day3-rest
day4-legs
day5-chest
day6-arms
day7-rest
Here are some splits
Day 1 Pull
Day 2 Rest
Day 3 Push
Day 4 Rest
Day 5 Legs
Day 6 Rest
Day 7 Rest or repeat
Day 1 Chest/Bis
Day 2 Legs
Day 3 Rest
Day 4 Shoulders/Tris
Day 5 Back/Traps/Rear Delts
Day 6 Rest
Day 7 Rest or repeat
Day 1 Back
Day 2 Chest
Day 3 Rest
Day 4 Legs
Day 5 Shoulders/Arms
Day 6 Rest
Day 7 Rest
Or, an active recovery workout
Day 1 Back
Day 2 Chest
Day 3 Legs
Day 4 Back
Day 5 Chest
Day 6 Legs
Day 7 Off
Days 4,5,6 you use 50-70% of your 1RM as opposed to the usually 80-90%, this workout is supposed to increase blood flow into your muscle, hence active recovery.
What sort of reps are going to be better to promote growth on something like this? 12x10x8x6x12 or 5x5?
Day1- Chest, Front Delt, Triceps
Day2- Back, Rear Delt/Traps, Biceps
Day3- Legs/Lower Back/Abs
bump for question about reps
3 sets 4-8 reps IMO, for me
Yup...that's what I'll do.Quote:
Originally posted by yellows2k
3 sets 4-8 reps IMO, for me
While increasing the weight each set or staying stagnant?
4 reps seems a litte low. I train 6-10. I aim for 8, but i try to bang out an extra 2 if the 8 wasn't to failure. I usually get 2 sets of 8, then the last to 6. Biceps I dont usually go down to 6 because i don't want to bust a tendon again.