Peep This Split please

[Deltasaurus]

Im about 175ish 12% BF trying to get down to 9-10% im 5'9 20years old no gear hear Diet is in check and so is cardio Im planning on in about 8 weeks when i hopefully have reached my goals to Start a Lean Natural Bulk putting on 1.5-2lbs of Lean Muscle a month, and doing this for about 10months Focusing on Back Legs and Chest Primary
Calves and Forearms Secondary
now tell me what you think of this

Mon-Chest-Calves
Tues-Back-Forearms-HIIt and Higher Carbs to account for the Energy Expenditure
Wed-Shoulders-Calves
Thurs-Legs-Abs-Forearms
Fri-Bi's Tri's-HIIT Cardio this day and Higher Carbs to account for the Energy Expenditure
Sat-rest
Sun-rest

or do u think i should do Tris on chest Day and Bi's on back day and have a 3rd day of rest?????

[MuscleScience]

Your only doing cardio twice a week???

[Deltasaurus]

i could do 3 times but i am trying to put on mass and stay lean.
how much cardio do u recommend? dont wanna do to much while trying to gain correct?
-AJ

[MuscleScience]

Yeah can do low intensity stuff, you will not burn off muscle unless you are running a marathon and are very protein restricted. Twice a week will not help much in fat loss really.

[Deltasaurus]

i have read quite a few studies stating there is nuthing wrong with higher intensity and in the long term the studies the higher intensity group gained and maintained LBM and the low intensity group did not.Also you are reading my question correctly right. Now im cutting, in about 8 weeks i will be lean bulking. Doing HIIT cardio to stay extremely fit and lean while bulking

-AJ

[AdamGH]

Im about 175ish 12% BF trying to get down to 9-10% im 5'9 20years old no gear hear Diet is in check and so is cardio Im planning on in about 8 weeks when i hopefully have reached my goals to Start a Lean Natural Bulk putting on 1.5-2lbs of Lean Muscle a month, and doing this for about 10months Focusing on Back Legs and Chest Primary
Calves and Forearms Secondary
now tell me what you think of this

Mon-Chest-Calves
Tues-Back-Forearms-HIIt and Higher Carbs to account for the Energy Expenditure
Wed-Shoulders-Calves
Thurs-Legs-Abs-Forearms
Fri-Bi's Tri's-HIIT Cardio this day and Higher Carbs to account for the Energy Expenditure
Sat-rest
Sun-rest

or do u think i should do Tris on chest Day and Bi's on back day and have a 3rd day of rest?????

sat and sunday off for a reason? i would try and fit a day off or cardio only on a day some where in between the routine. youll have more energy for your workouts. try it both ways and you should see what i mean. on the cardio subject. studies are all well in good, but what really matter is how you react to whatever activity it is. if you florish with 2 days a week, then go for it. I just wouldnt say never to trying something else and see if it works better.

[MuscleScience]

i have read quite a few studies stating there is nuthing wrong with higher intensity and in the long term the studies the higher intensity group gained and maintained LBM and the low intensity group did not.Also you are reading my question correctly right. Now im cutting, in about 8 weeks i will be lean bulking. Doing HIIT cardio to stay extremely fit and lean while bulking

-AJ

I understand what your saying, its just twice a week of any cardio is not really that much cardio to begin with. The studies are back and forth regarding steady state vs HIIT and which is better at loosing fat. In my opinion either method works just fine, the literature would support that conclusion. I am again just saying if you want to stay fit, cardio twice a week is on the low end of the spectrum as far as effectiveness. I would suggest 3-5 times a week, you will not burn up muscle as the message board myths proclaim.

Good Luck with your goals, and keep us updated.

MS

[jimmyinkedup]

^^^ agreed ...you know the longer people go back and forth on tha cardio debate thing i keep coming back to the theory - when it comes to cardio ...just do it. whatver and however you do it would be better than not doing any - thats true in 95% of all cases. Do whatever u like - so youll do it...and do it how u like - so youll do it...do it when u like to - so youll do it . I have opinions on whats better and what has worked for me but in most cases the above statement i made is the bottom line. If you want to get seroiusly into it ..try methods for yourself and do in a regular, as scientific as possible manner and youll find out what works best for you..or you will through trial and error over time and find out what best suits your body, but hard to really go wrong with cardio for fitness/fat loss/ maintaining muscle retention unless u go to extremes (marathons etc...*L*) or unless u r super lazy and only do 5 minutes or some nonsense.

[Deltasaurus]

okie dokie thanks

[Deltasaurus]

what about this

Mon-Back-Biceps-Forearms-30mins HIIT
Tues-Chest-Tri-Calves
Wed-HIIT Cardio 45mins-Abs
Thurs-Legs-Calves
Fri-Shoulders-Forearms-Low Intensity Cardio 45mins
sat-off
sun-off

[Ronnie Rowland]

What you had up front looked okay with the exception of training legs on thurs. Put arms on thurs and legs on fri. Legs is comparable to a cardio session.

In regards to what kind of cardio- anything will work but avoid HIIT when in ketosis and do not do marathon sessions like musclescience suggested. You only have so much energy in your reserve and cardio draws energy when trying to gain mass. I think your diet will be what makes you or breaks you at this point!

[Deltasaurus]

my diets rule always. but what about doing arms after shoulders i usually do 2 pressin exercises would that be to much for my tri's? dont wanna over train them by doing heavy presses then goin ballz to the wallz the next day.

-AJ

[Ronnie Rowland]

my diets rule always. but what about doing arms after shoulders i usually do 2 pressin exercises would that be to much for my tri's? dont wanna over train them by doing heavy presses then goin ballz to the wallz the next day.

-AJ

You will be okay.

[Deltasaurus]

Ronnie ur the MAN!!!!!
bet u love hearing that LOL

-AJ

[DS21]

what about this

Mon-Back-Biceps-Forearms-30mins HIIT
Tues-Chest-Tri-Calves
Wed-HIIT Cardio 45mins-Abs
Thurs-Legs-Calves
Fri-Shoulders-Forearms-Low Intensity Cardio 45mins
sat-off
sun-off

I think this workout looks great. For me, I feel cardio after legs helps out with the sorness the next day. So maybe do 30 mins of cardio after legs and shoulders? I personally like to do 30 min of cardio after each workout.

[Deltasaurus]

anyone else have any input???

[Deltasaurus]

Bump

[Phate]

I think this workout looks great. For me, I feel cardio after legs helps out with the sorness the next day. So maybe do 30 mins of cardio after legs and shoulders? I personally like to do 30 min of cardio after each workout.no cardio after legs, but the next day i also find some easy cardio helps with the soreness, hell, tom platz rode a bike after his leg workouts for miles

Mon-Back-Biceps-Forearms-30mins HIIT
Tues-Chest-Tri-Calves
Wed-HIIT Cardio 45mins-Abs
Thurs-Legs-Calves
Fri-Shoulders-Forearms-Low Intensity Cardio 45mins
sat-off
sun-off

personally i would take one of the off days and turn it into a cardio day, unless you're bulking, in which case i would say turn one of your off days into a lagging bodypart workout day

[Deltasaurus]

Ok New Split

Mon-Chest,Bi's,calves-Cardio-24min 3 mile Run
Tues-Quads-traps,Abs
Wed-Off-3 Miles Walk Low-Mod Intensity
Thurs-Back,Hams,Forearms
Fri-Shoulders,Tri's Cardio 3 mile run
sat-off
sun-off

OR
Monday-Back,Bi's,Forearm-3mile Run 24mins
Tues-Chest,Tri's,Abs
Wed-3 miles Run 24mins
Thurs-Shoulders,Abs,45 min Walk Low-Mod Intensity
Fri-Legs
Sat-Off
Sun-Off

i dunno

Post the Split you grow the best naturally ill check out some others if u have em

[Deltasaurus]

Another Split i like
Mon-Shoulders
Tues-Back
Wed-Chest
Thurs-Legs
Fri-Arms
sat-off
sun-off

mon-Legs
tues-Abs-Cardio-Forearms
wed-Chest,Bi's,Calves
thurs-Abs-Cadio, forearms
fri-Back,Traps
sat-Abs-Cardio,Calves
sun-Shoulders,Tri's

[smokethedays]

Another Split i like
Mon-Shoulders
Tues-Back
Wed-Chest
Thurs-Legs
Fri-Arms
sat-off
sun-off

mon-Legs
tues-Abs-Cardio-Forearms
wed-Chest,Bi's,Calves
thurs-Abs-Cadio, forearms
fri-Back,Traps
sat-Abs-Cardio,Calves
sun-Shoulders,Tri's

Try this:
Mon- Shoulders, hamstrings, abs
Tue- Back, traps, calves
Wed-off
Thu-Chest, abs, biceps
Fri- Quads, triceps
Sat-You can here do abs and calves again, and any other muscle group you think you need to improve.

And cardio 3-4 times/week

[Deltasaurus]

Doing Tri's after chest, Wouldnt i be over training the Tri's?

[smokethedays]

Doing Tri's after chest, Wouldnt i be over training the Tri's?

It wouldn't be that bad.