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  1. #1
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    Peep This Split please

    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?????

  2. #2
    MuscleScience is online now AR-Hall of Famer
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    Your only doing cardio twice a week???

  3. #3
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    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

  4. #4
    MuscleScience is online now AR-Hall of Famer
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    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.

  5. #5
    Deltasaurus's Avatar
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    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

  6. #6
    AdamGH's Avatar
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    Quote Originally Posted by A2thej2008 View Post
    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.

  7. #7
    MuscleScience is online now AR-Hall of Famer
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    Quote Originally Posted by A2thej2008 View Post
    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

  8. #8
    jimmyinkedup's Avatar
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    ^^^ 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.
    Last edited by jimmyinkedup; 12-16-2008 at 02:53 PM.

  9. #9
    Deltasaurus's Avatar
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    okie dokie thanks

  10. #10
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    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

  11. #11
    Ronnie Rowland's Avatar
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    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!

  12. #12
    Deltasaurus's Avatar
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    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

  13. #13
    Ronnie Rowland's Avatar
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    Quote Originally Posted by A2thej2008 View Post
    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.

  14. #14
    Deltasaurus's Avatar
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    Ronnie ur the MAN!!!!!
    bet u love hearing that LOL

    -AJ

  15. #15
    DS21 is offline Member
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    Quote Originally Posted by A2thej2008 View Post
    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.

  16. #16
    Deltasaurus's Avatar
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    anyone else have any input???

  17. #17
    Deltasaurus's Avatar
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    Bump

  18. #18
    Phate's Avatar
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    Quote Originally Posted by DS21 View Post
    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

  19. #19
    Deltasaurus's Avatar
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    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

  20. #20
    Deltasaurus's Avatar
    Deltasaurus is offline The Over Analyzing Nattabolic
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    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

  21. #21
    smokethedays's Avatar
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    Quote Originally Posted by A2thej2008 View Post
    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

  22. #22
    Deltasaurus's Avatar
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    Doing Tri's after chest, Wouldnt i be over training the Tri's?

  23. #23
    smokethedays's Avatar
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    Quote Originally Posted by A2thej2008 View Post
    Doing Tri's after chest, Wouldnt i be over training the Tri's?
    It wouldn't be that bad.

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