Help me adjust this split

[UberSteroids]

Hey guys,

I've been doing this split for a bout two months now and it works great for my HIT style of training except for couple of things.

First, here is the split:
Day 1 - Back/Biceps
Day 2 - OFF
Day 3 - Chest/Triceps/Shoulders
Day 4 - OFF
Day 5 - Legs/Calves
Day 6 - OFF
Day 7 - OFF

Now, the problem that I have is the Day #3, where parts of my arms such foreamrs and some biceps are still hurting which really stops me from finishing my heavy chest presses. As I increase the weight and the workouts are more intense, I notice it happening everytime now that I have to drop the weight when doing chest or shoulder presses because my arms give out already just from holding the bar or d-bells.

Another problem is also on the day 3 which is the amount of exercises since three body parts are included on this day. The problem with this is that I don't know where else I can move shoulders to. If I move it to day 5 with legs, my chest is still in pain.. not to mention that I need Day 5 for legs alone.

Please help me adjust this or give me some good ideas as it really stops me from doing my chest and shoulders all out.

Thanks a lot.

[D7M]

You could give this a shot,

I use it with HIT and volume:

M Chest/bicep
T off
W Back
TH off
F Quad/hams/calves
Sa Delt/tricep
Sun off

[UberSteroids]

You could give this a shot,

I use it with HIT and volume:

M Chest/bicep
T off
W Back
TH off
F Quad/hams/calves
Sa Delt/tricep
Sun off

If I'll do Delts/Triceps in Saturday...there is no way I am doing Chest on Monday.
If I'll do Biceps on Monday...there is no way I am doing Back on Wednesday.

This is so messed up...something has to give.

Maybe I need to enchance my recovery time somehow?!

[l2elapse]

M- Chest/Shoulder/Tri
W-Legs
F-Back/Bi

[UberSteroids]

M- Chest/Shoulder/Tri
W-Legs
F-Back/Bi

Hmmmm... you know what. This might be it, man.

If I do squats on Wednesday, then I cannot do deadlift on Friday BUT... I can alternate weeks. Say week 1 deadlift and no squat and switch around the next week.

I am going for it. Thanks a lot brother.

[sleep.eat.train]

If I'll do Delts/Triceps in Saturday...there is no way I am doing Chest on Monday.
If I'll do Biceps on Monday...there is no way I am doing Back on Wednesday.

This is so messed up...something has to give.

Maybe I need to enchance my recovery time somehow?!

Why can't you do that? 48 hours should be ample time to recover from the previous workout. Especially if you are working out regularly. I do chest & bis, cardio, back tris, cardio, legs and shoulder, cardio and repeat. I am always good to go 2 days after and I'm sure im not the only one.

[sleep.eat.train]

I take my last post back. Didn't read your first post properly I know realize that you are concerned mainly about strength and now it makes sense to me.

[UberSteroids]

I take my last post back. Didn't read your first post properly I know realize that you are concerned mainly about strength and now it makes sense to me.

I am mainly concerned about the size. To get more size I need to lift heavy. Strenght comes with size.

I need about 72 hours to recover... depending on the lifts. Some body parts like legs and back need as much as 96 hours to be at 100%.

The more muscle you have, the more time it needs to recover. Especially when training naturally as I do. At least in my case.

[marcus300]

M- Chest, tri's
T- back and bi's
W- off
T - legs
F - off
S- delts
S- off

[l2elapse]

Hmmmm... you know what. This might be it, man.

If I do squats on Wednesday, then I cannot do deadlift on Friday BUT... I can alternate weeks. Say week 1 deadlift and no squat and switch around the next week.

I am going for it. Thanks a lot brother.

I personally would squat every week and alternate deads

[A010011000111]

Hey guys,

I've been doing this split for a bout two months now and it works great for my HIT style of training except for couple of things.

First, here is the split:
Day 1 - Back/Biceps
Day 2 - OFF
Day 3 - Chest/Triceps/Shoulders
Day 4 - OFF
Day 5 - Legs/Calves
Day 6 - OFF
Day 7 - OFF

Now, the problem that I have is the Day #3, where parts of my arms such foreamrs and some biceps are still hurting which really stops me from finishing my heavy chest presses. As I increase the weight and the workouts are more intense, I notice it happening everytime now that I have to drop the weight when doing chest or shoulder presses because my arms give out already just from holding the bar or d-bells.

Another problem is also on the day 3 which is the amount of exercises since three body parts are included on this day. The problem with this is that I don't know where else I can move shoulders to. If I move it to day 5 with legs, my chest is still in pain.. not to mention that I need Day 5 for legs alone.

Please help me adjust this or give me some good ideas as it really stops me from doing my chest and shoulders all out.

Thanks a lot.

i would say just switch day three with day five... and for shoulder/chest day do two sets of dumbell shoulder press and db chest press then go right into tricep workout... thats it for chest and shoulders just 4 sets a wk but make em count cos your upper body should be fully healed four days after the last upper body wkout