Anabolics
Search More Than 6,000,000 Posts
Results 1 to 16 of 16
  1. #1
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
    Join Date
    Jul 2003
    Location
    Nowhere, USA
    Posts
    5,978

    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.

  2. #2
    LM1332 Guest
    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

  3. #3
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
    Join Date
    Jul 2003
    Location
    Nowhere, USA
    Posts
    5,978
    Quote 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
    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.

  4. #4
    DARKSEID's Avatar
    DARKSEID is offline Senior Member
    Join Date
    Dec 2003
    Posts
    1,757
    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

  5. #5
    rambo's Avatar
    rambo is offline The Lord God
    Join Date
    Jan 2002
    Location
    BURNING THE CAPE
    Posts
    3,035
    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.

  6. #6
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
    Join Date
    Aug 2003
    Location
    BULLDAWG COUNTRY
    Posts
    2,724
    Quote 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.
    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

  7. #7
    mass junkie's Avatar
    mass junkie is offline banned
    Join Date
    Dec 2002
    Location
    on the net
    Posts
    8,849
    Quote Originally Posted by chrisAdams
    chest/shoulders/triceps
    deadlifts/hams
    rest
    lats/traps/biceps
    calfs/quads/glutes
    rest
    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

  8. #8
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
    Join Date
    Aug 2003
    Location
    BULLDAWG COUNTRY
    Posts
    2,724
    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.

  9. #9
    vascular is offline New Member
    Join Date
    Jan 2004
    Posts
    6
    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.

  10. #10
    BigGreen's Avatar
    BigGreen is offline Anabolic Member
    Join Date
    Aug 2002
    Location
    12,000 feet above it all
    Posts
    4,453
    Chris, check out the workout i gave Peter North...one of the best i've ever done.

  11. #11
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
    Join Date
    Jul 2003
    Location
    Nowhere, USA
    Posts
    5,978
    Quote Originally Posted by BigGreen
    Chris, check out the workout i gave Peter North...one of the best i've ever done.
    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.

  12. #12
    bigol'legs's Avatar
    bigol'legs is offline Quadzilla
    Join Date
    Jun 2003
    Location
    MT
    Posts
    5,066
    Quote 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.


    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

  13. #13
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
    Join Date
    Jul 2003
    Location
    Nowhere, USA
    Posts
    5,978
    Quote 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
    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?

  14. #14
    bigol'legs's Avatar
    bigol'legs is offline Quadzilla
    Join Date
    Jun 2003
    Location
    MT
    Posts
    5,066
    no.. i do em on shoulder day. and chris.... your cool


  15. #15
    zx7racing's Avatar
    zx7racing is offline Senior Member
    Join Date
    Apr 2003
    Location
    TEXAS
    Posts
    1,018
    Quote 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.
    thats some really good info- props again to BigGreen.. i'll try this when its time to switch up my grouping...

  16. #16
    AbsolutelyLethal's Avatar
    AbsolutelyLethal is offline Associate Member
    Join Date
    Apr 2002
    Location
    Miami, FL
    Posts
    376
    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.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •