This split has worked wonders for me!!!

[calichico87]

So, I started off at 230 lbs in Feb this year. Goal was to get down to 200lbs in 4 months. Diet was in check, got down to 200lbs but GAINED LOTS OF MUSCLE. ARMS GREW 1IN. NATURAL, NO CYCLE. here was my split:
DAY 1 chest (mostly upper, inner) triceps, side delts
DAY 2 legs ( more quads than hams) calves
DAY 3 back (upper/outter foucus) biceps
DAY 4 chest (lower/outter chest) triceps, traps
DAY 5 legs ( more hams than quads) calves
DAY 6 back (lower/inner) biceps
DAY 7 REST

I loved the split, usually 12-15 sets large body parts, 9 for smaller. Mind muscle connection on point, meaning my biceps aren't tired after back, tris feel fresh after chest. My shoulders are my strong point so I don't have a dedicated shoulder day.

I've definitely put on some size while dropping 30lbs and 3in off waist.

Overtraining??? I don't feel it one bit!

Curious to hear what u guys think!!!!

[calichico87]

Also, I've been training for 10+ years, not a newbie but first time being 100% committed to diet and training

[Bio-Active]

I used to train each muscle group 2 times each week. At my age i feel better hitting each muscle once each week as intense as i can go. I get better gains and it takes a week for the muscle to completely recover. I like taking Mondays and Fridays off as rest days. Just works better with my work schedule

[Ashop]

Your putting in some work,,no question. If it works for you then by all means stick with it.
Congrats with your results. Nice job!

[600@50]

^^^^^^This^^^^^^. But don't be afraid to change things up every few weeks.

[xnotoriousx]

So, I started off at 230 lbs in Feb this year. Goal was to get down to 200lbs in 4 months. Diet was in check, got down to 200lbs but GAINED LOTS OF MUSCLE. ARMS GREW 1IN. NATURAL, NO CYCLE. here was my split:
DAY 1 chest (mostly upper, inner) triceps, side delts
DAY 2 legs ( more quads than hams) calves
DAY 3 back (upper/outter foucus) biceps
DAY 4 chest (lower/outter chest) triceps, traps
DAY 5 legs ( more hams than quads) calves
DAY 6 back (lower/inner) biceps
DAY 7 REST

I loved the split, usually 12-15 sets large body parts, 9 for smaller. Mind muscle connection on point, meaning my biceps aren't tired after back, tris feel fresh after chest. My shoulders are my strong point so I don't have a dedicated shoulder day.

I've definitely put on some size while dropping 30lbs and 3in off waist.

Overtraining??? I don't feel it one bit!

Curious to hear what u guys think!!!!

Keep it up. Seems like alot of training but looks like you're paying special attention not to hit the same area of the mucles you're working 2x a week. Nice work!

[Txsoldier281]

Were you in a calorie deficit or surplus? I'm trying to get everything dialed in. I kill the gym and eat extremely clean. I've lost 40 lbs this year but I seem to have plateaued. I'm eating a calorie deficient diet but I think I'm not eating nearly enough. Some days a don't get over 1500 cal. but I'm usually closer to 2000 cal.

[73rr]

Were you in a calorie deficit or surplus? I'm trying to get everything dialed in. I kill the gym and eat extremely clean. I've lost 40 lbs this year but I seem to have plateaued. I'm eating a calorie deficient diet but I think I'm not eating nearly enough. Some days a don't get over 1500 cal. but I'm usually closer to 2000 cal.

Do u have a cheat meal every now and then? Sometimes u need to have that.

Also maybe work back up to maintance and then drop back down slowly. Just some ideas

[Marsoc]

Were you in a calorie deficit or surplus? I'm trying to get everything dialed in. I kill the gym and eat extremely clean. I've lost 40 lbs this year but I seem to have plateaued. I'm eating a calorie deficient diet but I think I'm not eating nearly enough. Some days a don't get over 1500 cal. but I'm usually closer to 2000 cal.

If you plateau then maybe Tweak your routine by adding intensity. The man Arnold was big on shocking anyway possible.. And that doesn't nessacarily mean changing proven workouts , but rather lower you rest Inbetween set I.e HIT or HIIT training lol Or adding super sets, drop sets, triple super sets with no rest Inbetween moves (1 workout for a certain muscle group right into another move that works the same Muscle and another ) and that is considered one set.. and only 30seconds of rest Inbetween each full set.. Maybe do your compound moves 1st then post exhaust with an isolation move for the muscle. Or pre exhaust. Or maybe explode real fast when moving the weight and squeeze and lower it real slow rather going slow and concentrated. Arnold even was talking about how when people do bent over rows or seated cable rows how they limit their movement. When he does a full extension by letting his arms hang down full extended when doing bent over rows to get them spinal erectors going a bit and uses the full range of motion for his muscles. Without getting hurt of course. . or when doing cable rows he lets his arms pull all the way out and really leans into each motion of the row and almost does a seated straight leg deadlift kinda thing. Etc etc. so many ways to change up. Hit the random button and get creative. Keep them muscles guessing. And shock them with new exciting things