Workout Split

[domeyeahaigh]

Just wondering everyones different split?

Mine is as follows

M-Legs
T-Chest
W-Back
T-Tri's/Shoulder
F-Bi's
S-OFF
Su-Bi's Again

Cardio 3 x week @ 30 min abs whenever I can fit them in.

[kaberle_15]

If your biceps are lagging behind you should give them a little bit more time to rest, 2 bi's days and working them on back day is too much.

[S.P.G]

If your biceps are lagging behind you should give them a little bit more time to rest, 2 bi's days and working them on back day is too much.

100% agreed

[domeyeahaigh]

Actually you know I used to hit them every other day and they were nice, I feel they are lagging in progress with my current regime..

[domeyeahaigh]

What kinda split do ya'll use?

[Ajc330]

your intensity must not be too high if you need only one day off, 4 days a week is hard for me to do

[MFT81]

your encouraging a fried CNS and Impared recovery ability with your current program,

Here is what I do, which I feel almost anyone could make good gains on. (yeah im bragging so what)

Mon:Shoulders/Bis-Forearms
Tues:Quads/Calves
Wens:Off
Thurs:Chest/Tri
Fri:Off-or cardio
Sat:Back/Hams/Calves
Sun:Off-or cardio.

I also squeeze in about 20 mins of cardio PWO on all days except quad day.

Notice how I have at least two days of recovery, Also I have good seperation between the days I do shoulders and Chest so that I dont spur an overuse injury with my shoulders. The same with quads and back so i can squat and deadlift the same week if i want.

I dont really do abs because I squat and deadlift/rackpull, plus ive already built them up from years previous.

This is just a sample, the next week it might be totally diff. Some weeks I might skip chest and just do bis and tris,

oh, btw, IMO its not enough to have two back to back random days of rest (i.e. sat and sun) then pound out 5 consecutive workouts, Your CNS dosent know the diff between back day and leg day, all it knows is that something is damaged and we need to use energy (Food) and rest to repair before we can go on.

Like I said its what works for me.....

[domeyeahaigh]

Hmm... I like ya'lls feedback and if you could tell me what you think of this I will tell you my thought process behind my regime.

Monday- Legs (Squat, leg press, leg ext, leg curl, 2 calf exercises)

Tuesday- I can barely walk so I hit chest, which uses zero legs. (bench, flys [variations of course but basic thought process is what I am getting at])

Wednesday- I can walk by now and it is time to hit Back (deadlift, pull ups, rows, pull downs etc)

This takes care of all my majors (back, chest, legs) at the beginning of the week so I can simply take it easier the rest of the week

Thursday - (my triceps are usually feeling okay by now from chest day so I go ahead and work them and shoulders)

Friday - usually I am very tired by friday and I hit biceps somewhat light.

Saturday- I will take saturday off for cardio or whatever

Sunday - I feel a bit more refreshed and ready to hit my biceps hard.

Now each of these workout sessions lasts no longer than 45 minutes. Biceps lasts around 20-30...I try to be quick.

[domeyeahaigh]

I would like to have a nice collection of splits to choose from and pick one at random each week out of a hat or something, that way I am always doing whats best and trying new things.

[MFT81]

I dont like it, Your not resting inbetween sessions, You cant go in and lift 6 days a week. Its like this, your body has X amount of ability to recover, after about 2 days, IF you've had any decent intensity in your sessions, You need a break, Both for the body parts you've trained, but also for your CNS, which is your sensory system.

Like I said before you CNS dosent care about which part got trained all it knows is that something is damaged and it takes energy (in the form of food/protein) to repair. It also needs REST the OPPOSITE of activity, to recharge itself before you can efficently work out again.

Why, Why, do so many people read what Arnold did and think they can do it to????

[MFT81]

Ive said this before, When I first started to train, i went in like everyday and did something, i was an addict, but guess what, I also wondered why I never got over 180lbs at 6ft.

Now I can barely go in and train 4 days a week, why? cause im 205, and alot "stronger"

Mike Mentzer said it best. "it takes alot more energy for a 20 inch arm to curl a weight than a 12 inch arm.

[domeyeahaigh]

Thanks man I appreciate it. I am going to do away with that routine then although it has provided me for some time now. I agree with you.