new workout?

**RuhlFreak55** · 08-22-2006, 07:54 AM

hey everybody.....contemplating a new split here....last year i did a split of three on one off that was very complex and alternated everything well, but it seemed to lack shoulder and chest work to me, so this is what i'm thinkin now

Day 1: Chest
Day 2: Legs (excluding calves)
Day 3: bi's and tri's
Day 4: shoulders
Day 5: Back, Calves

and then with the rest cycle i was gonna do a four days on one day off deal.....so the first week the break would be after shoulders, then the next cycle it would be after arms and so on......what do you guys think of this?

also: i was gonna train abs pretty much everyother day

my buddy is giving me shit about this saying it would be overtraining.....i think he just needs to up his workload a bit......2 days on one off is out of the question for me.....and i felt i could do better than 3 on 1 off.

any input is appreciated!

**Kale** · 08-22-2006, 07:58 AM

Originally Posted by RuhlFreak55

hey everybody.....contemplating a new split here....last year i did a split of three on one off that was very complex and alternated everything well, but it seemed to lack shoulder and chest work to me, so this is what i'm thinkin now

Day 1: Chest
Day 2: Legs (excluding calves)
Day 3: bi's and tri's
Day 4: shoulders
Day 5: Back, Calves

and then with the rest cycle i was gonna do a four days on one day off deal.....so the first week the break would be after shoulders, then the next cycle it would be after arms and so on......what do you guys think of this?

also: i was gonna train abs pretty much everyother day

my buddy is giving me shit about this saying it would be overtraining.....i think he just needs to up his workload a bit......2 days on one off is out of the question for me.....and i felt i could do better than 3 on 1 off.

any input is appreciated!

Pretty much exactly what I do when I am on cycle. Off cycle I do biceps on chest day and triceps on back day. But I still dont think what you are doing is overtraining, depending of course on the number of excercises and sets you are doing.

**RuhlFreak55** · 08-22-2006, 08:04 AM

Originally Posted by Kale

Pretty much exactly what I do when I am on cycle. Off cycle I do biceps on chest day and triceps on back day. But I still dont think what you are doing is overtraining, depending of course on the number of excercises and sets you are doing.

my sets are usually between 16 and 20 for like bi's and tri's and then a little more up to 30 sometimes, for the larger bodyparts

that's for bi's and tri's separately....so arm day is anywhere from 32 to like 40 sets.....funny though, usually rip through that workout the fastest

**Haro3** · 08-22-2006, 11:16 AM

bump, i saw M/W/F is better for off season mass or atleast every other day training push/legs/pull routines.

**FullMoonHowlingWolf** · 08-22-2006, 02:40 PM

Originally Posted by RuhlFreak55

my sets are usually between 16 and 20 for like bi's and tri's and then a little more up to 30 sometimes, for the larger bodyparts

that's for bi's and tri's separately....so arm day is anywhere from 32 to like 40 sets.....funny though, usually rip through that workout the fastest

Split looks great. IMO way too many sets per body part, which makes me agree with your buddy about overtraining.

**timtim** · 08-22-2006, 03:44 PM

man thats alot of sets for arms. thats alot of sets for chest and back on a day you did them together.

i think you are overtraining. dont know if you are overtrained yet but if not yet you will be. your killing your cns. are you thinking of trying something different?

**Haro3** · 08-22-2006, 04:23 PM

should there be more rest? its 4 days on one day off 4 days on 1 off etc... for the off season bulk including AAS shouldnt there be more time off or no? and what do you recommend for # of sets. I was saying around 12-16

**Kale** · 08-22-2006, 05:12 PM

Originally Posted by RuhlFreak55

my sets are usually between 16 and 20 for like bi's and tri's and then a little more up to 30 sometimes, for the larger bodyparts

that's for bi's and tri's separately....so arm day is anywhere from 32 to like 40 sets.....funny though, usually rip through that workout the fastest

Dude thats rediculous !! Way to many sets epseciually for small body parts like bi's and tri's that get hit by other excersices as well

**RuhlFreak55** · 08-22-2006, 05:50 PM

well i can't fathom i'm overtraining....i've toned it down quite a bit from what i used to do

**Haro3** · 08-22-2006, 08:01 PM

bump

**RuhlFreak55** · 08-23-2006, 11:57 AM

anybody else have input? i have none of the symptoms of overtraining and i almost always train with this kind of volume.

note: all my set numbers include warm-ups and stuff, the "working sets" are probably only 3/4 or a little more of the total, i usually do a "warm-up" for my first set of every excercise with lighter weight....if that counts for anything

**Triple X** · 08-23-2006, 06:06 PM

Don't judge yourself on overtraining simply by having symptoms. Are you making gains? If not then you could still be overtraining even though you don't feel like it. Look around at all the big boys on here and you will see that most of them have a pretty low volume workout. If you go all out on your sets then you shouldn't be able to do near the sets you are doing. It shouldn't take 20 sets to fatigue your biceps.
You have probably just cooked your body over time by doing so many sets and your CNS has just adapted to the work load. Therefore you don't feel like you are overtraining but you very well could be.