Current training split and routine: need advice..

**johnv609** · 09-23-2003, 01:20 PM

monday, thursday - (chest, shoulders, tris)
chest..
bench w/ bar - 8,6,6,4
incline w/ db - 8,6,6,4
cable flies - 3 x 10
decline - 3 x 12
shoulders..
military press - 4 x 6
db front raise - 2 x 10
cable side raise - 2 x 10
db shrugs - 8,8,6,6
triceps..
close-grip bench - 3 x 8

tuesday, friday (back,bis)
45deg leaning row - 8866
wide grip pullups - 15 total
bent over row - 3 x 8
cable reverse fly - 3 x 12
biceps..
inside preacher curl - 3 x 8
45deg sitting bicep curls - 3 x 8

wed, sat (legs, abs)
legs..
squats - 3 x 10
leg press - 3 x 10
leg extensions - 3 x 10
leg curls - 3 x 10
calf raises - 3 x 15

i just started legs this past month(yes i know its basic)
I am looking for any critique on this program. I am going for more strength building than mass, I feel I get both with this workout.. Ive been on this kind of routine for 6 months now and with just protein and creatine the past month or so ive gone from 145lbs to 172lbs....I have a 15" bicep....

Should I stay on this kind of split or go to more of a bodybuilding routine..will i sacrifice alot of strength gains with doing 1body part a week type routine...If I wont sacrifice that much strength AND build alot more mass I will definately change. thanks guys

**johnv609** · 09-23-2003, 01:38 PM

any comments?

**johnv609** · 09-23-2003, 05:50 PM

bump..

**Dude-Man** · 09-23-2003, 08:45 PM

first, you need to make sure you're not overtraining (which i'm almost certain you are). Try to train each muscle group only once a week, or at the least once every 5 days. You will not lose any strength by going on this schedule, instead, you'll gain because your muscles have enough time to heal and get stronger. Add weighted dips to your chest routine, they're amazing.

**johnv609** · 09-23-2003, 09:21 PM

i think your mistaken on the overtraining..ive been getting strength and mass gains, ive heard from more than a few trainers that this kind of split builds alot more strength than a split where u do 1 body part every 5 days..or so....any other comments?

**Dude-Man** · 09-23-2003, 09:31 PM

If you're training hard, there's no way you'll recover completely in only 2 days of rest. I'll call some people in here to advise you, because it looks like you're not getting many replies.

**bigol'legs** · 09-23-2003, 09:40 PM

Originally Posted by johnv609

i think your mistaken on the overtraining..ive been getting strength and mass gains, ive heard from more than a few trainers that this kind of split builds alot more strength than a split where u do 1 body part every 5 days..or so....any other comments?

Sure your gonna make gains for a little bit... I believe you said youve been working out for 6 months? Youll hit a wall and the only way to get past and grow is to do a one-bodypart-a-week. If your set on 2 a week lower the volume to nothing over 6-8 sets.

**johnv609** · 09-23-2003, 09:44 PM

can you give me a sample split of 1 body part a week tahts good....
mon- chest
tues-back
wed-shoulders

and so on...and ill build my routine from that.. im gonna start on monday

**bigol'legs** · 09-23-2003, 09:49 PM

Originally Posted by johnv609

can you give me a sample split of 1 body part a week tahts good....
mon- chest
tues-back
wed-shoulders

and so on...and ill build my routine from that.. im gonna start on monday

I like
Monday...Chest/tri
Tuesday... Back
Wednesday.. Rest
Thursday.. Legs
Friday... Shoulders/bi's

Switch these up to priority for you... dont stick same like muscles back-to-back... like monday..chest tuesday..tri's

**johnv609** · 09-23-2003, 09:52 PM

how you feel about grouping bis/tris together for 1 day?

**bigol'legs** · 09-23-2003, 09:55 PM

Originally Posted by johnv609

how you feel about grouping bis/tris together for 1 day?

Ive done it before... it ok.. get a good pump

just get a rest day maybe before and after.. or do legs the day before and hit arms on friday.

**johnv609** · 09-23-2003, 10:06 PM

mon-chest
tues-back
wed-shoulders
thurs-legs
fri-bis/tris
sat-off
sun-off

hows that look?

**Dude-Man** · 09-23-2003, 10:19 PM

Originally Posted by johnv609

mon-chest
tues-back
wed-shoulders
thurs-legs
fri-bis/tris
sat-off
sun-off

hows that look?

looks like you like to keep your weekends free

looks alright.. if you can put full intensity in after legs day without a day off. I know i can't.
I usually throw off days after chest, back, and legs. I'm on an 8 day rotation because i heal a little slower than the average guy.