Thanks in advance for any input and help.
Well I have been training strong for just about 3 years now, and I have made pretty good gains. I’m 22, 6 foot 3 inches. When I started lifting I was a mere 180lbs. Now I am up to just about 150lbs. While I know I have definitely put on some fat (I am around 15-16% bf) I have also made good gains. However I have been training the same for a while now. I work out with a core group of friends and my split is as follows
Day 1- Chest
Day 2- Legs
Day 3- Off
Day 4- Delts
Day 5- bi's/tri's
Day 6- Back
repeat
I guess I have acquired the mindset that more is better. Mainly, if I’m not in the gym every day, I can’t be growing. However, I feel that this split might not be too good and I may be over training slightly. Basically I’m looking to build mass and I see all these posts by guys saying that they lift 3 or 4 days a week and experience great gains. I sort of want to try this out, but I have always thought that only guys on roids (I haven't yet taken anything. Still doing research) could make gains off a cycle like this. So basically I’m posting to get some help. I want to develop a spit that will help me make some more gains. I found this split that someone posted (I’m sorry I can’t find the original poster’s name. I am not taking credit for this. Again, sorry). I sort of like the looks of it. But I’m still nervous that on days where I do two muscle groups I won’t be hitting them hard enough and that waiting a week to do them again is too long. What does everyone think?
Monday
Chest (13) /Tris(6)
A.
4x Incline DB Press
3x Flat BB Press
3x DB Flyes
3x Hammer Chest Press
3x Dips
3x Skull Crushers
B.
4x Incline BB Press
3x Flat DB Press
3x Incline DB Flyes
3x other Hammer Chest Press
3x Close Grip Bench
3x Rope Push Down
Tuesday
Back (13) /Bis (6)
A.
4x Deadlift
3x Chins
3x Overhand BB Rows
3x Cable Rows
3x BB Curls
3x DB Curls
B.
4x SL Deadlift
3x Pull-Ups
3x Cable Rows
3x Hammer Strength Rows
3x Hammer Curls
3x DB Curls
C.
4x Deadlift
3x Pull-Downs
3x Underhand BB Rows
3x Cable Rows
3x DB Curls
3x BB Cur
Thursday
Legs (10)/Calves (4)
A.
4x Squats
3x Leg Extension
3x Leg Curl
4x Legs Press Calf Raise
B.
4x Leg Press
3x Hack Squat
3x Leg Curl
4x Seated Calf Raise
Friday
Shoulders (10) Traps (7)
A.
4x DB Shoulder Press
3x Lateral Raises
3x Rear Delt DB Flye
4x DB Shrugs
3x BB Shrugs
B.
4x Arnold Press / BB Shoulder Press
3x Cable Lateral Raises
3x Rear Delt Cable Flye
4x BB Shrugs
3x DB Shrugs
I was thinking that maybe instead of taking the weekend off I could do traps (not do them with delts) and forearms on saturday. But I don't know. Cardio on off days. Abs every day. Comments??
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