Recommend a split?

[mrzap]

What is a good split to use while on?

Need a good example set to follow with reps and groups per day.

I am going to be eating truckloads and I want to pack on muscle. I am a semi-hardgainer so I may need some extra rest days, but I read while on you recover quicker.

Thanks.

[BIG TEXAN]

How about 2 days on 1 day off. I do a 2 on 1 off, 3 on 1 off split like this
Day1-back
day2-shoulders
day3-rest
day4-legs
day5-chest
day6-arms
day7-rest

[yellows2k]

Here are some splits

Day 1 Pull
Day 2 Rest
Day 3 Push
Day 4 Rest
Day 5 Legs
Day 6 Rest
Day 7 Rest or repeat

Day 1 Chest/Bis
Day 2 Legs
Day 3 Rest
Day 4 Shoulders/Tris
Day 5 Back/Traps/Rear Delts
Day 6 Rest
Day 7 Rest or repeat

Day 1 Back
Day 2 Chest
Day 3 Rest
Day 4 Legs
Day 5 Shoulders/Arms
Day 6 Rest
Day 7 Rest

Or, an active recovery workout

Day 1 Back
Day 2 Chest
Day 3 Legs
Day 4 Back
Day 5 Chest
Day 6 Legs
Day 7 Off

Days 4,5,6 you use 50-70% of your 1RM as opposed to the usually 80-90%, this workout is supposed to increase blood flow into your muscle, hence active recovery.

[mrzap]

What sort of reps are going to be better to promote growth on something like this? 12x10x8x6x12 or 5x5?

[solidj55]

Day1- Chest, Front Delt, Triceps
Day2- Back, Rear Delt/Traps, Biceps
Day3- Legs/Lower Back/Abs

[mrzap]

bump for question about reps

[yellows2k]

3 sets 4-8 reps IMO, for me

[BIG TEXAN]

Originally posted by yellows2k
3 sets 4-8 reps IMO, for me

Yup...that's what I'll do.

[mrzap]

While increasing the weight each set or staying stagnant?

[Poppa Pump]

4 reps seems a litte low. I train 6-10. I aim for 8, but i try to bang out an extra 2 if the 8 wasn't to failure. I usually get 2 sets of 8, then the last to 6. Biceps I dont usually go down to 6 because i don't want to bust a tendon again.