My new split, needs help!

Alright, i was doing a classic push pull split basically forever. It essentially looked like

chest/tris
rest
back/bis
rest
shoulders traps
legs
rest

I feel like i've gotten more advanced and i'm not doing myself justice.

So i'm thinking something like..

chest/shoulders/triceps
deadlifts/hams
rest
lats/traps/biceps
calfs/quads/glutes
rest

for a 6 day rotation. let me know what you guys think.

advanced hmm maybe you should do a split? something like mon/wed/fri (morning do chest/back) night do thighs/calves

tue/thur/sat shoulders/upper arms/calves done during the morning part of the day and you get a rest at night

Quote:

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Originally Posted by 50%animal

advanced hmm maybe you should do a split? something like mon/wed/fri (morning do chest/back) night do thighs/calves

tue/thur/sat shoulders/upper arms/calves done during the morning part of the day and you get a rest at night

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That's not nearly enough rest for me.. i train till failure on every work set. If i worked any group every other day i would overtrain within a week.

So i'm thinking something like..

chest/shoulders/triceps
deadlifts/hams
rest
lats/traps/biceps
calfs/quads/glutes


rest

for a 6 day rotation. let me know what you guys think.[/QUOTE]

I never have liked working ch,sh,tr on same day, just too much for one day,
other than that it looks pretty good

ive been running...

Mon-chest
Tues-Back/Bis
wed-Shoulders/tris
thur-Legs/Calves
Fri-Arms

I really wanted to hit my arms recently, so I've been devoting more time.

Quote:

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Originally Posted by chrisAdams

So i'm thinking something like..

chest/shoulders/triceps
deadlifts/hams
rest
lats/traps/biceps
calfs/quads/glutes
rest

for a 6 day rotation. let me know what you guys think.

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Chris here is my 02 cents worth on this......I think chest/delts/tris is to much for one work out........and I don't like doing back before quads(if ya do squats) it will hurt your quad gains in the long run......so I would suggest something like this:

chest/bis/tris
deadlifts/hams/calves
rest
quads/glutes/delts
lats/traps
rest
repeat this rotation

Quote:

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Originally Posted by chrisAdams

chest/shoulders/triceps
deadlifts/hams
rest
lats/traps/biceps
calfs/quads/glutes
rest

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Chest/shoulders/tris...is too much inmho each body part listed should have its own day

deadlifts/hams...doesnt seem like quite enough........why not devote the entire workout to legs?...is this a weak point of yours in which you feel the need to split between two days?

lats/traps/biceps......I question this also.....doing lats will pre exhaust your biceps which may enable you from reaching your full potential on bi's

if your looking for (mass) I suggest this

Mon- Chest.......Higher weight lower reps
Tues- Back......." " include SLD's
Wed- Legs....make sure to include Squats since your concerned about glutes
Thurs-Shoulders and traps
Fri-Tris and Bi's and forearms......the pump you will get on this day will be incredible...........Good luck my man ;)

Ahh Mass the 5 day split.......very close to what I do.

If not looking for a rest day during the wk.....the 5 day split is very good.

My current split

Is
Chest/Hams
Back/R Delts
Arms
rest
Shoulders/Traps
Quads/I may 1-2 back exercise b/c my back is my weekest point
Rest

What are reps and sets.

Chris, check out the workout i gave Peter North...one of the best i've ever done.

Quote:

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Originally Posted by BigGreen

Chris, check out the workout i gave Peter North...one of the best i've ever done.

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Thanks for all the advice guys. I'm still working out the bugs. I do want to split my legs up into two days because it is a very big weak point for me.

Quote:

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Originally Posted by chrisAdams

Thanks for all the advice guys. I'm still working out the bugs. I do want to split my legs up into two days because it is a very big weak point for me.

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;)

I do what rambo does... except I add hams on back day.

mon-chest/tri/abs
tues-back/bi/hams
wednesday-shoulders
thursday-quads/calves/abs
friday-bi/tri
saturady-calves/forearms/abs

Quote:

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Originally Posted by bigol'legs

;)

I do what rambo does... except I add hams on back day.

mon-chest/tri/abs
tues-back/bi/hams
wednesday-shoulders
thursday-quads/calves/abs
friday-bi/tri
saturady-calves/forearms/abs

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That looks right about up my alley, but i might throw in another rest day somewhere and make it an 8 day rotation. Where do you do traps, on back day?

no.. i do em on shoulder day. and chris.... your cool ;)

:wg:

Quote:

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Originally Posted by Peter North

Here is the general framework that BigGreen was referring too. I will second his notion that it is one of the best workouts. I personally like it because it helps me get in and out of the gym as quickly as possible and to stay focused on the task at hand. If you are tired of the same routine you may wanna give this a crack.

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thats some really good info- props again to BigGreen.. i'll try this when its time to switch up my grouping...:lift:

Big Green,

I got your file and understand its framework but I have a question...

If you follow a 5 day split, one bodypart a day as Mass and Bornbad mentioned, can you do this workout? Like can you do one week all GVT, next week standard, 3rd week holistic, and repeat? Is it better to mix up the muscles groups like you have at the bottom of the document?

Also any suggestions for holistic workouts for each muscle group?

Lastely, looking up german volume training I found GVT 2000 on t-mag. Essentially 3 exercises for 3X10 and then 1 X 10 exercise. It doesnt seem like it would be so successful because I essentially do that now, 3-4 exercises for 3X10 and Im pretty stalled.
EDIT: I found out why Im stalled...Its only advocated for 3-4 weeks...Whoops.