Which is better for size you think?

[reddragon4954]

Which do you think would work better for size gains.

#1
Day 1 - Chest and Triceps
Day 2 - Shoulders and Legs
Day 3 - Back and Biceps
Day 4 - Rest
Day 5 - Rest
Day 6-Chest and triceps
Day 7 Shoulders and Legs
Day 8 Back and Biceps


OR



#2

Day 1 - Chest and Triceps
Day 2 - Shoulders and Legs
Day 3 - Rest
Day 4 - Back and Biceps
Day 5 Chest and Triceps
Day 6 Rest
Day 7 Shoulders and Legs
Day 8 Rest




Of the two training splits which in your opinion would be better for gaining muscle size? Im leaning toward the first one, but would like to hear some experts on the subject.

[Voland]

i don't like any of those...but if i had to pick one id go for the split
Day 1 - on
Day 2 - on
Day 3 - Rest
Day 4 - on
Day 5 - on
Day 6 - Rest
Day 7 - on
Day 8 - Rest

the main problem i find is the following
Day 1 - Chest and Triceps
Day 2 - Shoulders and Legs i think your tris will be totally burnt out from the chest-tris WO so your shoulder presses with diminish
Day 3 - Rest
Day 4 - Back and Biceps
Day 5 Chest and Triceps
Day 6 Rest
Day 7 Shoulders and Legs
Day 8 Rest

my suggestion

do all the presses the same day
all the pulls the same day
and give a day for legs or do the legs on the pul day.

[kaptainkeezy04]

I don't like either. You have shoulders and chest day which is a big mistake i think. Legs should always have their own day in my opinion.

[kaberle_15]

Like everyone else, I do not like those splits at all. If you want size it's more about your diet, reps and sets and rest rather than which muscles you work on specific days.

For size you should be in the 8-12 rep range and work each major muscle once a week. 2 days off to rest should be enough so train 5 days a week and def. keep legs alone on their own day.

Example 5 day split:

mon back
tues chest
wed off
thurs legs
fri shoulders
sat bi's and tri's
sun off

and throw calves, forearms and any smaller muscles where ever you want.

[reddragon4954]

Really apprecciate the help.

I really like the last split. I have noticed that im getting good strength gains so I want to stay with the two a day split.

On off, days is it ok to go to the gym and do some cardio for an hour or so? That wont hamper recovery at all will it.

Since Im training natural right now, I should keep my workout to no longer than an hour right?

[kaptainkeezy04]

Really apprecciate the help.

I really like the last split. I have noticed that im getting good strength gains so I want to stay with the two a day split.

On off, days is it ok to go to the gym and do some cardio for an hour or so? That wont hamper recovery at all will it.

Since Im training natural right now, I should keep my workout to no longer than an hour right?

Cardio will help recovery as long as you are doing it right. do not train more than an hour. test levels start to decrease after 45 minutes of training i believe.

[Older lifter]

You don't say, number of exercises, sets or reps????

[DSM4Life]

I think you should do whatever and see what works for you. No one is going to be able to tell you what going to work for you.

[green22]

I dont like that split. Legs and shoulders?????? Legs get a day of their own.

[IronReload04]

day 1- chest and tris
day 2- back
day 3 - off
day 4- legs
day 5-delts and bis (delts should be lower volume)
day 6 off
day 7 off



look buddy, this is the bottom line, if you want to hit your muscles with high frequency. you need to do push/pull/legs and should keep your chest and shoulders and tris together for the same workout

Either one of your choices is going to severly overtrain the average person with average recovery abilities

day 1- chest/delts/tris
day 2- back
day 3- off
day 4- legs
day 5- chest/delts/tris
day 6- back
day 7-off
day 8 legs


there you go. this approach makes way more sense. if it was me, if would make day 4 an off day. but remember
YOU GROW OUTSIDE THE GYM. overtraining will put you on your ass, dont know why anyone would want to spend way to much time to get way less results. less is more