Training splits w/as

[peteroy01]

ive been reading/researching for yrs. and it seem lately with all these new "Scientific Studies" all ive ever known is the wrong way. they(science dudes) say work out the entire body 3x per week ever other day. it only takes 2days to recover(they say). are they just doing this research on some little 150lb dudes w/no pior training or are they doing research on guys that are beasts or actual strength athletes.

Im curently 230lb @6ft 13%bf
Ive done 3as cycles(pls dont tell me to go to the AS forum cause they say to come here)
im on my 3rd cycle on wk 7
400deca wk
500test cyp week
and running letro(lion) @ 5pumps a day.
also started IGF 1wk ago at 40mcg am and 40pwo. and on óff days just 40mcg am. only enough for about 20days. reserving other 2 1mg bottle for pct.

workout schedule
1. chest/tris
2. back/bis
3. off
4. shoulders/traps
5. chest/tris
6. off
7. back/bis ect. ect. ect. 2days on 1 off
i tore my patella(knee no idea how to spell) 2wks ago so no legs. or no cardio for 1mon.
im getting ok gains but i want to make sure im not over doing or underdoing it.
please critique. burn away

[Superhuman]

this is my split, on or off AAS and I love it:

OFFSEASON
Day 1: Chest/Tris
Day 2: Back/Bis
Day 3: Legs/Abs
Day 4: Off/Cardio
Day 5: Shoulders/Bis/Tris
Day 6: Off
Then Back to Day 1

CUTTING
Day 1: Chest/Shoulders/Tris
Day 2: Back/Bis
Day 3: Legs/Abs
Day 4: OFF/Cardio
Start Over At Day 1

[JAYROD]

looks good to me. i use a very similar split on occasion but i go with chest/bi's and back/tri's.

[JAYROD]

hope your knee heals up good bro. it sucks to have bad knees.

[peteroy01]

thanx. jayrod what are the pros and cons of chest/bis , back/tris vs. chest/tris , back/bis?

[Liftnainez]

some feel their tris are burnt out after doing chest so they throw in biceps which they are fresher.. same goes for back and biceps.. i feel that after chest its a good things your tri's are worked bc then you work them out more your killing them= making them grow...

[helium3]

ive been reading/researching for yrs. and it seem lately with all these new "Scientific Studies" all ive ever known is the wrong way. they(science dudes) say work out the entire body 3x per week ever other day. it only takes 2days to recover(they say). are they just doing this research on some little 150lb dudes w/no pior training or are they doing research on guys that are beasts or actual strength athletes.

Im curently 230lb @6ft 13%bf
Ive done 3as cycles(pls dont tell me to go to the AS forum cause they say to come here)
im on my 3rd cycle on wk 7
400deca wk
500test cyp week
and running letro(lion) @ 5pumps a day.
also started IGF 1wk ago at 40mcg am and 40pwo. and on óff days just 40mcg am. only enough for about 20days. reserving other 2 1mg bottle for pct.

workout schedule
1. chest/tris
2. back/bis
3. off
4. shoulders/traps
5. chest/tris
6. off
7. back/bis ect. ect. ect. 2days on 1 off
i tore my patella(knee no idea how to spell) 2wks ago so no legs. or no cardio for 1mon.
im getting ok gains but i want to make sure im not over doing or underdoing it.
please critique. burn away

and they are correct if volume is adjusted correctly.

[peteroy01]

helium. i dont understand what ur talking about. could u go into a little detail.

[helium3]

although im changing my workout my(recent)old workout was training each body part 3x per week but you have to adjust the volume ie on your normal chest day you would proberbly do 12 sets but i would do 4 sets monday 4 sets wednesday 4 sets friday the total number of sets is the same but you are just splitting it up,but this type of training is only (very)effective when you dont take each set to failure it is quite complex but like anyother decent training program gains can be made if you use them properly.

[peteroy01]

thanx

[little_soldier]

superhuman , how many sets do you perform ? seems very nice split i might try it but want to know the volume of this workout as i can see you are training arms twice a week and my arms are my weakest point so that might be helpful to me but if volume is adjusted right

[Superhuman]

superhuman , how many sets do you perform ? seems very nice split i might try it but want to know the volume of this workout as i can see you are training arms twice a week and my arms are my weakest point so that might be helpful to me but if volume is adjusted right

I specifically want my arms much bigger, too which is why I so my split that way. I don't get caught up on sets, but I do a lot of delayed supersets, meaning for example if I'm doing back/bis:

(Each below is one set)
Wide-Grip Pullups Until Failure
Deadlifts
T-Bar Rows
Lat Pulldown
Bent-Over DB Rows
Alternating Standing Dumbell Curls
Straight Bar Curls
REPEAT (I'll go through all of the above usually 4-5 sets of each)
At the end of my workout, I'll usually throw in a set of 100s for bis to pump them up with blood like crazy

[peteroy01]

wow thats a lot of sh$t for working same body parts twice a wk

[peteroy01]

another question about the chest/bi and back/tri split. its understood that when u work out chest ur gonna work ur tris pretty good. so if ur gonna do back/tris 2 days later it seems that it would be in the grey area of overtraining or are u getting some bad a$$ growth.