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  1. #1
    sensaispike's Avatar
    sensaispike is offline Member
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    what do ya think?

    ok this is what it looks like just tell me what you think.....
    Mon Chest
    tue bi's and tri's
    wed back and sholders
    thu chest
    fri legs
    so what do you think? is this good? i am not overtraining am i?......

  2. #2
    Shredz is offline Respected Member
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    I personally don't like the layout. Why chest twice a week and everything else once. And doing legs in the middle of the routine will split it up nicely and give your upper body that added rest and growth.

    Try something like this.

    4 day split
    Mon - chest and bis
    Tues - Back
    Wed - off
    Thrus - Legs
    Fri - Shoulders and traps

    5 day split
    Mon - Chest
    Tues - Back
    Wed - Off
    Thrus - Arms
    Fri - Legs
    Sat - Shoulders
    Sun - Off

  3. #3
    sensaispike's Avatar
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    so these 4/5 day splits would be better for building mass? assuming diet and all was in check...?

  4. #4
    HiFi's Avatar
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    i like that 5 day split, think ill use that myself. doing arms after an off day gives that extra rest so you can put your full energy into bi's

  5. #5
    Tribex's Avatar
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    Quote Originally Posted by Shredz
    I personally don't like the layout. Why chest twice a week and everything else once. And doing legs in the middle of the routine will split it up nicely and give your upper body that added rest and growth.

    Try something like this.

    4 day split
    Mon - chest and bis
    Tues - Back
    Wed - off
    Thrus - Legs
    Fri - Shoulders and traps

    5 day split
    Mon - Chest
    Tues - Back
    Wed - Off
    Thrus - Arms
    Fri - Legs
    Sat - Shoulders
    Sun - Off

    Shredz hit it right on the money with the 5 day split, use that one, its very similar to mine, and i feel it works best.

  6. #6
    sensaispike's Avatar
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    but i thought sence i have gotten use to doing chest 2 times a week that only doing it 1 time would not give me good gains.

  7. #7
    sensaispike's Avatar
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    bump

  8. #8
    HardcoreGymWARRIOR04 is offline Junior Member
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    I have really done a lot of thinking about splits, and this is the best i can come up with and this is what i use

    mon-chest and bis
    tues-legs
    wed-off
    thurs-delts and tris
    fri-back and traps

    this way, every muscle gets good recovery time and everything is worked out fresh and at 100%, my bis arent affected at all after benching, and my tris strength is not decreased at all by 4 heavy sets of mil. presses

  9. #9
    sensaispike's Avatar
    sensaispike is offline Member
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    well shredz i think i will give that 5 day split a try...the more i think about it the more sence it makes.......its worth a try any ways...

  10. #10
    SwoleCat is offline AR Hall of Fame
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    FYI:

    You grow (chest will get bigger, I can tell that's your focus) when you blast the sh*t out of it in one intense session, then REST and RECOVER. That is when you grow, after the damage has been done, w/proper nutrition. Exercise (weights) are merely the pre-cursor that demands growth.....to have growth happen, you need food and rest, and plenty of it, or you'll never GET bigger.

    ~SC~

  11. #11
    Money Boss Hustla's Avatar
    Money Boss Hustla is offline Retired Moderator
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    Quote Originally Posted by Shredz

    5 day split
    Mon - Chest
    Tues - Back
    Wed - Off
    Thrus - Arms
    Fri - Legs
    Sat - Shoulders
    Sun - Off
    That's my exact current routine!

  12. #12
    decadbal's Avatar
    decadbal is offline Banned
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    shredz you forgot the tris in your 4day..lol, my workout is simple and on a 5day split and goes a little something like this right here...lol

    shoulders traps,
    chest
    back
    off
    arms,
    legs

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