How many days do you train (not cardio) and what splits do you use?

**ramacher** · 10-10-2011, 06:46 PM

I am currently doing these regiment and was curious on what everyone else does on this forum and maybe make possible changes!

Mon: Chest/Bi
Tue: Shoulder/Traps
Wed: OFF
Thu: Quads/Calves/Hamstrings
Fri: Triceps/Back

Weekend: ??? I want to add another workout day but don't know what to do.

**gmantheman** · 10-10-2011, 07:43 PM

Originally Posted by ramacher

I am currently doing these regiment and was curious on what everyone else does on this forum and maybe make possible changes!

Mon: Chest/Bi
Tue: Shoulder/Traps
Wed: OFF
Thu: Quads/Calves/Hamstrings
Fri: Triceps/Back

Weekend: ??? I want to add another workout day but don't know what to do.

I wouldn't add another day but I do see a flaw in your workout. On Monday you are working chest. Shoulders do get worked out when you hit chest and then you are hitting shoulders directly the next day. This could lead to overtraining and or injury. I am also not too crazy about working back and legs the day after each other. This is the split I am doing.
Mon: Shoulders/Arms
Tues: Legs
Wed: Off
Thurs: Chest
Fri: Back/Traps
Sat/Sun off

**Blaz Kavlic** · 10-10-2011, 08:05 PM

Thanks to the wisdom and advice of gman and devil dog, I am currently doing this split -

Mon - chest/tris
Tues - back/bis
Wed - legs
Thurs - off
Fri - shoulders
Sat/Sun - off/cardio

Its working really well so far. I've plenty of energy and feel as if my muscles are gettting enough recovery time. Previously I was chalking up 6 workouts per week, but I dont feel this is necessary using the above split. 4 workouts per week is enough and a coupla cardio sessions on the off days.

**ramacher** · 10-10-2011, 11:54 PM

Mon: Chest/Bi
Tue: Back/Traps
Wed: OFF
Thu: Quads/Calves/Hamstrings
Fri: Triceps/Shoulders

I think this would be even better.

**devildog1967** · 10-11-2011, 12:33 AM

Dont forget !! you grow when your out the gym, Not when training.

And i think training biceps the day before back would be wrong as that means the BIs are being hit 2 days in a row and its only a small muscle .

**gmantheman** · 10-11-2011, 05:15 AM

If you want to keep Chest/Bi together something like this would work.
Mon: Chest/Bi
Tues: Legs
Wed: Off
Thurs Shoulders/Tris
Fri: Back

**littlebill** · 10-11-2011, 08:30 PM

Funny every workout above has upper body either 3 outta 4 days or 4 outta 5 days. BALANCE is the key. For every working set on upper body- regardless of the primary mover- match it set per set with lower body. It's called symmetry and this is why most have underdeveloped lower bodies. Here are my calves that used to be my weak link: and they get hit every time I squat which is 2X week.

**ramacher** · 10-11-2011, 09:56 PM

holy shit Bill! What is your week workout splits look like?

**gmantheman** · 10-11-2011, 10:08 PM

Originally Posted by littlebill

Funny every workout above has upper body either 3 outta 4 days or 4 outta 5 days. BALANCE is the key. For every working set on upper body- regardless of the primary mover- match it set per set with lower body. It's called symmetry and this is why most have underdeveloped lower bodies. Here are my calves that used to be my weak link: and they get hit every time I squat which is 2X week.

So like the classic lower/upper split?
Mon: Lower
Tues: Upper
Wed: Off
Thrus: Lower
Fri: Upper.
I do go back to that split a few times per. year.