Best s_p_l_i_t

[xnotoriousx]

This question is mostly aimed toward people that have at least 2+ years weight training/BBing experience.

From past trials, which workout split has worked best for you?



For example:

I run

m-legs
t-chest/tris
w-off
t-back/bis
f-shoulders
s-off
sun-repeat



A member recently told me that working back/bis and chest/tris together was not good in his opinion so that's what brings this question up as i've been doing it for awhile and seen results. I'm just curious if there's a more ideal split or one that I should switch to, to get maximum results.


Thanks for any input.

[D7M]

for what it's worth, this is the split I'm using currently:

M Chest/bicep
T off
W Back
TH off
F Quad/hams/calves
Sa Delt/tricep
Sun off

[(1*)]

don't do chest and tris or back and bis together.

[(1*)]

do either chest and bi's or chest and sholders. some even like chest and back but this work out kicks my butt too much.
when doing a chest and shoulder day split i'll do arms on another day by themselves. super sets and then fore arms. i used to like that a lot and switch to it every now and agains.

it's best because after doing chest your tri's are some what fatigued and same with back and bi's. at this condition you won't get full potential when working them out.

[jbm]

mon=chest
tue=back
wed=shoulders
thur=arms
fri=legs
sat nad sun=off

[xnotoriousx]

interesting splits. I've always thought that back and bis, chest and tris were the best since they both work the same area.

hmmm guess it's time to switch things up

Jbm, I am guessing you're on cycle? I don't think I could handle doing that 5 days with no rest.

So, chest/bis, back on its own and shoulders/tris is a better split

I'll be trying this next week I guess.

[FireGuy]

Routine looks fine to me the way it is. I trained chest/tri's back/bi's together for years with good results. To me it was just a good way of warming up the smaller muscle group prior to training it. If your biceps are wasted after a back workout you probably need to check your form. I currently do bi's and tri's on a dedicated arm day I switch it around every now and then depending on my goals at that time.

[jbm]

interesting splits. I've always thought that back and bis, chest and tris were the best since they both work the same area.

hmmm guess it's time to switch things up

Jbm, I am guessing you're on cycle? I don't think I could handle doing that 5 days with no rest.

So, chest/bis, back on its own and shoulders/tris is a better split

I'll be trying this next week I guess.

I'm not on! I'm use to that split for years now, but sometimes I do change my split too. and I rest for a full week every 3 months.

[xnotoriousx]

ok well that's that then. This boils down to a "to each his own" type of thing.

I think the back/bi chest/tri works well and the fact that fireguy can back it up lets me know that it's not bad. I won't drop the back/bi chest/tri split forever because I like it, but since i've been doing for 5 months or so, i'll change it to this for a month or 2

m-leg
t-chest/abs
w-off
t-back/hams
f-shoulders/calves
s-off
s-start over with legs or take off if I feel I need the extra day.




I think some people have an issue with the fact that bis might get over-trained but to be honest, I never feel like they're over trained, maybe SOMETIMES on tris after a great chest workout. I love the sore feeling though.

[jbm]

Yup to each his own! coz if you read tons of articles about bobybuilding you will be totally confused! as long as you know what's works for you best stick to it!
I also do chest/tris and back/bis once in a while...

[Jfew44]

I'm actually mid cycle and the calendar says it's time to change again (every 3 months), so I'm switching from:

Mon-Legs
Tues-Delts/Traps
Wed-Arms
Thurs-Off
Fri-Back
Sat-Chest
Sun- Start over

to

Mon-Legs
Tues-Push
Wed-Pull
Thurs-Off
Fri-Start over

[Jfew44]

Push would be chest, delts, and tris. Pull would be back, bis

[oneshot]

try splitting back into a thickness day and a separate width day. thickness day do rowing lifts, shrugs, and deads. width day to wide grip pull downs, pull ups, and straight arm pushdowns. works magical

[xnotoriousx]

try splitting back into a thickness day and a separate width day. thickness day do rowing lifts, shrugs, and deads. width day to wide grip pull downs, pull ups, and straight arm pushdowns. works magical

I like the that, i'll give it a try.

Back has to be my favorite of all days, can't beat the feeling of heavy deads

[green22]

my split looks like this
day1 Legs
day 2 chest and shoulders. these are 2 of my better developed bodyparts so I dont really kill it on this day. plus the day after legs my body is sort of in shock.
day 3 is off
day 4 back, train this by itself just cause it a big body part that takes alot out of me.
day 5 arms, train bis and tris together cause they are weaker in developement for me. 17.5 just dont cut it, although they are lean and veiny I want 18's.

I just try to hammer big parts and weaker parts. If ya got a stand out part back off it adjust your split to acommidate the weaker part.

[collar]

to be honest with you, there is no rule anywhere that says if you train back you cant do biceps and vise versa with chest and tris.

At the end of the day you just got to keep shocking your body, sometimes it maybe combination chest and tri, or just arms one day by themselves

theres a lot of different variation, you can try and experimenting to see what works best for you.

dont let anyone tell you otherwise if you are getting results.

sometimes i may even like doing atagonist verse aganosit

[collar]

^^^^ which means two big muscle groups does that make it wrong??

[Friend]

Mon - back
Tues - off (45 mins cardio and 20mins core)
Weds - bi's and tri's
Thurs - shoulders, traps
Fri - legs
Sat - chest, traps
Sun - off (45 mins cardio and 20mins core)

I recently started training bi's and tri's on the same day, instead of back/bi's and chest/tri's on the same day. I recommend it.

[xnotoriousx]

I think sometimes we as people get caught up when a personal trainer says something, we automatically think it's best or true, same goes for mags such as mens health or M&F

my back and bis are both in the lead of everything else, so I can't say it doesn't work.

I won't be one side minded though, I think that the bis and tris do get pre-exhausted when working them with back and chest, but why wouldn't that be a good thing if you're only doing 6-9 sets for each

I'm going to throw bis and tris together and give that a little test run.

[jbm]

I think sometimes we as people get caught up when a personal trainer says something, we automatically think it's best or true, same goes for mags such as mens health or M&F

Agreed!