Productive Member
Alright, here's the next split I want to try. Wanna get some opinions and suggestions.
Monday: Back
Tuesday: Biceps
Wednesday: Chest
Thursday: Triceps
Friday: Shoulders
Saturday: Legs
Sunday: Rest
Never done this split before. What are your guys thoughts?
Associate Member
You could combine the Chest/Tricep workouts and Back/Bicep workouts, would save you time and allow you more recovery.
Productive Member
Thanks for the feedback. That's generally what I do now. Id be giving plenty of recovery with this split I think. I want to focus an hour on each body part so I can start perfecting things like rear delts. Try to give my biceps the nice peak I want and I need to bring my hamstrings up quite a bitOriginally Posted by BR0DIE
Associate Member
That will allow you excesive time to recover and will ultimately slow down gains.
Associate Member
I have been perfecting my form for the past 3 years so that I may be able to do biceps two days after back. Biceps the day after back is NOT a good idea. Same for triceps after chest. I'm sorry but this split is not good. If you do not mind consider this:
Back
Chest
Rest
legs
arms
rest
shoulders
Last edited by Iron-56; 01-22-2013 at 02:31 PM.
Senior Member
I would not work out bis after back day and I would not work out tris after chest day. Also, I don't like the idea of hitting one muscle group per session. Think about how long it's going to take to train on bi and tri day... 30 minutes? I like to group mine together (back/bi, chest/tri).
If you want to dedicate 1 day per week per body part, I would do something like this:
Monday: Back
Tuesday: Chest
Wednesday:Legs
Thursday: Biceps
Friday: Triceps
Saturday: Shoulders
Sunday: Rest
You can also throw in your rest day somewhere during the week if you want.
Ive been doing a split focused on bringing out my arms that looks like this:
Monday:back/bi
Tuesday: chest/tri
Wed: off (cardio)
Thursday: shoulders, abs
Friday: arms
Saturday: legs, abs
Sunday: off (cardio)
I've been doing this split for the past two months and it has been pretty successful for me. It's just a matter of finding what works best for you and tweaking it a bit.
Senior Member
Perfecting your form has nothing to do with recovery time.
Productive Member
X2
Thanks for the input guys. I've been doing a synergistic split for quite a while. Wanted to see how you guys set up your 5 and 6 day splits.
Productive Member
What do you consider excessive?
Senior Member
He's probably just saying that you're smaller muscle groups don't need 6-7 days to recover. I would do a split that incorporates more muscle groups/session and then hit the muscles that are lacking (rear delts, hams, bis) twice a week.
Productive Member
Good idea.
I did a 2 day on one off split for a long time working synergistic muscle groups and i'm just trying to get away from it and try something new.
The Transformer ~VET~Recognized Staff Winner - $100
Biceps and triceps do not need there own days... They can be done in 15 mins so what's the point???
You could condense that down into a 4 day split no problem at all.... 5 days and you could have an arm day by itself which isn't really necessary but you could do it if you really want to drive to the gym again to train...
TBH in my opinion the split you came up with is completely fuked.... I don't think you could have fuked a split up more if you tried.... I'm not trying to be a c*nt, just honest.... Biceps the day after back... Triceps after chest and then delts the day after... It's all tits up IMO....
It's so easy to transition from back into biceps and from chest into triceps...
Why do you want to change your routine? 9 out of 10 people get nowhere because they keep changing there program instead of working out why there current program isn't working.... It's not rocket science, train balls to the wall and your body is going to respond... There is no magic routine.....
People over think things and always think that there is something better.... Lets look at this from a different angle....
What's your current split?
What results have you gotten from it?
Why do you want to change your routine?
Productive Member
Hey baseline My current split was back and biceps, chest and triceps then legs and shoulders. I would train 2 days on one day off. I had great gains with that split, after 4 years of training I gained around 80 pretty lean pounds, I went from 135 to 210. Most of it without any real dieting knowledge. So I know that split works.
I simply wanted to try something new. A five day split with an arm day would be better now that I look at it.
Female Member
If you dont train triceps and biceps together you are cheating yourself out of epic bro pump
don't do this
train them together
thank you
Female Member
EXACTLY
I used to do this a la John Meadows
now I do a six day split with an arms day and two legs days (quads/posterior)
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