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  1. #1
    reddragon4954 is offline Member
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    Which is better for size you think?

    Which do you think would work better for size gains.

    #1
    Day 1 - Chest and Triceps
    Day 2 - Shoulders and Legs
    Day 3 - Back and Biceps
    Day 4 - Rest
    Day 5 - Rest
    Day 6-Chest and triceps
    Day 7 Shoulders and Legs
    Day 8 Back and Biceps


    OR



    #2

    Day 1 - Chest and Triceps
    Day 2 - Shoulders and Legs
    Day 3 - Rest
    Day 4 - Back and Biceps
    Day 5 Chest and Triceps
    Day 6 Rest
    Day 7 Shoulders and Legs
    Day 8 Rest




    Of the two training splits which in your opinion would be better for gaining muscle size? Im leaning toward the first one, but would like to hear some experts on the subject.

  2. #2
    Voland's Avatar
    Voland is offline Celtiberian Pagan Whoremachine Leader
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    i don't like any of those...but if i had to pick one id go for the split
    Day 1 - on
    Day 2 - on
    Day 3 - Rest
    Day 4 - on
    Day 5 - on
    Day 6 - Rest
    Day 7 - on
    Day 8 - Rest

    the main problem i find is the following
    Day 1 - Chest and Triceps
    Day 2 - Shoulders and Legs
    i think your tris will be totally burnt out from the chest-tris WO so your shoulder presses with diminish
    Day 3 - Rest
    Day 4 - Back and Biceps
    Day 5 Chest and Triceps
    Day 6 Rest
    Day 7 Shoulders and Legs
    Day 8 Rest

    my suggestion

    do all the presses the same day
    all the pulls the same day
    and give a day for legs or do the legs on the pul day.

  3. #3
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    I don't like either. You have shoulders and chest day which is a big mistake i think. Legs should always have their own day in my opinion.

  4. #4
    kaberle_15's Avatar
    kaberle_15 is offline Anabolic Member
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    Like everyone else, I do not like those splits at all. If you want size it's more about your diet, reps and sets and rest rather than which muscles you work on specific days.

    For size you should be in the 8-12 rep range and work each major muscle once a week. 2 days off to rest should be enough so train 5 days a week and def. keep legs alone on their own day.

    Example 5 day split:

    mon back
    tues chest
    wed off
    thurs legs
    fri shoulders
    sat bi's and tri's
    sun off

    and throw calves, forearms and any smaller muscles where ever you want.

  5. #5
    reddragon4954 is offline Member
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    Really apprecciate the help.

    I really like the last split. I have noticed that im getting good strength gains so I want to stay with the two a day split.

    On off, days is it ok to go to the gym and do some cardio for an hour or so? That wont hamper recovery at all will it.

    Since Im training natural right now, I should keep my workout to no longer than an hour right?

  6. #6
    kaptainkeezy04's Avatar
    kaptainkeezy04 is offline Anabolic Member
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    Quote Originally Posted by reddragon4954 View Post
    Really apprecciate the help.

    I really like the last split. I have noticed that im getting good strength gains so I want to stay with the two a day split.

    On off, days is it ok to go to the gym and do some cardio for an hour or so? That wont hamper recovery at all will it.

    Since Im training natural right now, I should keep my workout to no longer than an hour right?

    Cardio will help recovery as long as you are doing it right. do not train more than an hour. test levels start to decrease after 45 minutes of training i believe.

  7. #7
    Older lifter is offline Anabolic Member
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    You don't say, number of exercises, sets or reps????

  8. #8
    DSM4Life's Avatar
    DSM4Life is offline Snook~ AR Lounge Monitor - Recognized Staff Winner - $100
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    I think you should do whatever and see what works for you. No one is going to be able to tell you what going to work for you.

  9. #9
    green22's Avatar
    green22 is offline Senior Member
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    I dont like that split. Legs and shoulders?????? Legs get a day of their own.

  10. #10
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    day 1- chest and tris
    day 2- back
    day 3 - off
    day 4- legs
    day 5-delts and bis (delts should be lower volume)
    day 6 off
    day 7 off



    look buddy, this is the bottom line, if you want to hit your muscles with high frequency. you need to do push/pull/legs and should keep your chest and shoulders and tris together for the same workout

    Either one of your choices is going to severly overtrain the average person with average recovery abilities

    day 1- chest/delts/tris
    day 2- back
    day 3- off
    day 4- legs
    day 5- chest/delts/tris
    day 6- back
    day 7-off
    day 8 legs


    there you go. this approach makes way more sense. if it was me, if would make day 4 an off day. but remember
    YOU GROW OUTSIDE THE GYM. overtraining will put you on your ass, dont know why anyone would want to spend way to much time to get way less results. less is more
    Last edited by IronReload04; 11-03-2008 at 11:05 PM.

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