Question on split

[PecBounce]

Im changing up my routine and wanted some advice.

I like to train my chest, traps, and calfs twice a week.


M-Chest/Shoulders/traps
T-Legs/calfs
W-Chest/Tris
TR-Abs/calfs/traps
F-Back/Bis


Basically what are the different variations you can do with giving 48 hour rest periods between muscle groups.

[gmantheman]

Why train your chest twice per. week and yet legs and back only once? Depending on how many sets you do and or the intensity you run the risk of overtraining your chest, shoulders and tris. You also run the risk of having an upperbody that is out of proportion. You want to have the same if not slightly more sets for your back than your chest.

[PecBounce]

Why train your chest twice per. week and yet legs and back only once? Depending on how many sets you do and or the intensity you run the risk of overtraining your chest, shoulders and tris. You also run the risk of having an upperbody that is out of proportion. You want to have the same if not slightly more sets for your back than your chest.

Because my chest/traps/calfs are my weak points. My back and legs happen to be strong points for me, especially my legs.

[gmantheman]

Then I would probably split like this.
Mon: chest/Shoulder/Traps
Tues: Legs
Wed: Rest
Thurs: Chest/Tris
Fri: back/trap/bis.

[The Titan99]

I wouldn't train chest and shoulders on the same day. You can't help but over-train the front delt if you do. Speaking from experience here. Chest is a fairly small muscle and easy to over train. If you wanted to do a 4 day split I would go like this. If you want to do 5 days, do Bi's/Tri's together on Sat.
Mon: Chest/Bi's/Ab's
Tues: Back (including 5 sets of deadlifts)
Wed: Off
Thurs:Shoulders/Tri's/Traps
Fri: Legs (5 sets standing calf raises, 3 sets seated)
With the 5 day split you could do traps again on Sat and calves again on Monday with Chest, but I'd stick with 9-12 sets on chest once a week. For more success on chest try to increase intensity.