the main muscle group split.

**playamade** · 07-03-2010, 07:27 PM

i would say this would have to be the perfect split..... imo
it has worked for many people in the research i have done.
this is for an advanced lifter and not for the newbie.
some people say its overtraining i wouldnt exactly say so.
tell me what you think.

monday - chest
tuesday - back
wednesday - legs
thursday - tricep
friday - bicep
saturday - shoulders (traps and neck)
sunday - abs

**Monstruoso** · 07-03-2010, 09:12 PM

imho a rest day is a must
but then again, you learn a lot by listening to your own body, so do it and see how it reacts

**playamade** · 07-03-2010, 09:31 PM

yeah i rest sunday and work abs everyday.

**SEAviator** · 07-03-2010, 09:46 PM

rest sunday and abs every day?? lawl

I would rest sunday and wednesday, and train abs, maximum, the days it doesnt hurt...

**jbran23** · 07-03-2010, 11:17 PM

I would definitely have at least one off day and possibly even 2. Thats me though. If you can pull it off without overtraining, more power to you.

**sean_holland** · 07-04-2010, 11:26 AM

Sunday Back
Monday Chest
Tuesday Legs
Wednesday Rest
Thursday Biceps
Friday Triceps
Saturday Delts

**TheRepartitioner** · 07-04-2010, 04:30 PM

why not try combining bis and tris into the same day and then you have an extra day off

**xlxBigSexyxlx** · 07-04-2010, 06:50 PM

That split sucks...

**YoungGunsNY** · 07-04-2010, 07:10 PM

^agreed.. 4 days of working out is best - resting is a big part to growth!

**Big** · 07-04-2010, 07:27 PM

I don't like it at all, to each their own though.

**terraj** · 07-04-2010, 07:35 PM

There is no best way, as we are all different.

But that split sucks....I think you read to many Flex mags

**stevey_6t9** · 07-04-2010, 09:57 PM

way overtraining if you ask me, less is more in most cases.

**xlxBigSexyxlx** · 07-05-2010, 01:34 AM

You grow outside of the gym, not in the gym.
Plus, thats CNS over-training.
To each their own though.

**RED26** · 07-05-2010, 01:47 AM

Way to much, don't like it either.

**lovbyts** · 07-05-2010, 01:56 AM

I do that but on a 5 day split. I add abs in where ever and shoulders in with either bi's or chest.

You still need to remember to mix it up though and dont just keep doing the same thing over and over and over. Change up ever 90 days or so.

**Darksyde** · 07-05-2010, 06:04 AM

push
legs
off
pull
off

people split shit up way too much.

**Machdiesel** · 07-05-2010, 09:34 PM

It depends on your goals but it seems you havent exactly reinvented the wheel here. Every single person in every gym in America uses this split and to be honest it sucks. Push/pull/legs or some type of DC split is the best, atleast to get as big as possible as quick as possible. Big movements with steady progression over time is going to get you the biggest/most mass. These types of splits just dont allow that. You didnt put up what exercises you do but im sure your doing 3-5 exercises for every muscle group which is way to much and just a waste. Look into DC training if your goal is putting on mass. Here is a more conventional DC type Push/pull/legs split
you workout every Mon-Tue-Thurs-Fri rotating Push/pull/legs, so it would look like this.
Mon-push Tue-pull thurs-Legs Fri-Push Mon-pull Tue-Legs Thurs push etc

I would ay just use 1 exercise for each body part and focus on progression, but heres an example of 2 exercises. 1 compound and 1 iso, Like i said Id focus on just the compound. On the compounds Id do 1 or 2 warmups then sets of 8-10 6-8 12-14 done to/1 rep shy of failure. The iso movemnt just 3 sets of 10-12

Push - DB flat, Incline hammer, Military, side raises, CGBP
Pull- (no isos) Lat pull, Some type of row, Deadlift, BB curls, forearm
Legs - Squat, leg extension, Leg curls, Calf raises