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Getbig Main Boards => Gossip & Opinions => Topic started by: Damios on February 10, 2014, 11:14:34 AM
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Hi,
What are Your the best and fave Split Routines while off-season or when you're cutting? I don't mean about exercises etc. Only about how many days a week you train, how you are split Your body and something like.
I go to bulk now before holiday's cutting and i want to try something like that:
Mon. Legs
Tue. Chest
Wed. Back
Thu. OFF
Fri. Arms
Sat. Shoulders
Sun. Repeat
Only one day OFF in week.
How about Your's routine?
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I split ur mom
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Swear down that's what I do, like sometimes if I feel like shit I will miss the evening classes here or there but otherwise its truth.
I train close to 20 hours a week, sometimes up to 25.
Pinned?
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Shoulders, traps, triceps
Back, abs
Chest, biceps
Hamstrings, calves, abs
Quads
Don't have specific days for them, just do them in that order as and when I feel like it. Usually it works out to training four or five times a week. Cardio is done as and when I feel like it (which isn't that often, maybe three or four times a month).
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I have to train around a heavy work schedule so my 2 week breakdown looks like this:
1- Arms
2- Legs
3- Off
4- Chest and delts
5- Back
6- Legs
7- Arms
8-Off
9- Off
10- Chest and delts
11- Off
12-Back
13-Off
13-Off
I've tried numerous splits since going to this schedule and this seems to be the best. Basically I work 7pm-7am with about 2 and a half hours in the car each day so I only train on my nights off.
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Nope wanna get down to 165, maybe 154 first, got a lot on at work as well, will happen next 2 weeks for sure
Cool. Good luck
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mon-chest-tris
tues-back-bis
wed-legs/calves
thurs - delts/traps
friday-off
sat-repeat monday
been doing this routine off n on since the 80,s
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Mon Chest-bis
Tues Legs
Thurs back
Fri shoulders - tris
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M-back, calves
T- shoulders, abs
W-Arms
T- sprints, yoga
F- Chest, forearms, calves
S- Legs, abs
S-Off
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Sun - Upper: chest(strength), back(hypertrophy), shoulders
Mon - Legs
Tues -
Wed - Upper: back(strength), chest(hypertrophy), shoulders
Thur - Legs
Fri -
Sat -
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Monday - Chest, shoulder, tri
Wednesday- Back, bi
Friday- Legs
Daily cardio.
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craziest routine bro
How many days a week did you squat when you oly lifted?
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4 days per week training pretty much
typicall one would be back squats, one front squats, one cleans only, one clean + front squat combination
but you know as "hardcore" as ppl think this sounds ::) it's just a few reps here and there if you think about it
These 'bodybuilders' here would think that routine is the craziest routine.
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Legs, Rest , Pull, Push, Rest, Repeat
vary exercises depending on how I feel
Training is so very complicated ::)
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Mornings:
Mon. Chest+ Shoulders + Triceps + Cardio
Tue. Back + Biceps + Traps + Cardio
Wed. Legs/Abs or Cardio (Train legs when I feel like it cos they are too big)
Thu. Chest + Shoulders + Triceps + Cardio
Fri. Back + Biceps + Traps + Cardio
Sat Legs/Abs or Cardio
Sun. Off or outside run
Evenings Classes:
Monday: Fighter/Development/Shootbox
Tuesday: Muay Thai
Thursday: Either Jijutsu or Muay Thai
Overtraining unless on a good steroid stack.
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The hell kind of faggotry is "shootbox" ???
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mon legs
wed chest tris and bis
fir shoulders and back
cardio boxing and wrestling.
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Mon: chest/back
tues: shoulders/traps
wed: off
thurs: biceps/triceps
fri: quads/hams/calves
sat: off
sun: off
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Like Cutler said there's no magical routine or split.
And like Wolfox says its just a matter of time, consistency and progression.
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Day 1 - Max Effort Lower
Day 2 - Max Effort Upper
Day 3 - Cardio
Day 4 - Dynamic Lower
Day 5 - Dynamic Upper
Day 6 - Strongman
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Day one: Squats, Military Press, Weighted pull ups.
Day two: Squats, Bench, rows
Day three: Squats, Military Press, Deads.
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1- Full body
2- Condition
3- Full body
4 -Condition
5- Full Body
6- Condition
In theory
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No juice ever, no over training either, no such thing.
Body adapts accordingly over time.
Not really. Diminishing returns at certain point, depending on individual.
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uhm, arms whenever they feel ready.
no other pattern i make sure to train everything 1 time week, legs no longer than 10 days breaks between or they lose size and conditioning.
monday etc patterns are retarded, who needs a plan when to do what?
just train a muscle when its not sore.thats it.
theres finetuning ofc,like if the triceps are destroyed and aching and sore like hell, maybe dont do chest or shoulders that day, but do back or legs.
lol training plans haha, esp for gymrats who will never step on a stage.
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Not everything is about aesthetics, real athletes train 6 hours a day or more no problem.
Wasn't even thinking about aesthetics.
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Not really. Diminishing returns at certain point, depending on individual.
well,or hormonal recovery limits and size growth limits.happens to gear users and naturals all the same.
the differenc in real size will be the difference in mgs weekly.
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well,or hormonal recovery limits and size growth limits.happens to gear users and naturals all the same.
the differenc in real size will be the difference in mgs weekly.
Yup. Learned that from you - lol.
I was talking natural. UJ was saying no overtraining. Too blanketed a statement per person, goal, etc.
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Mon-shoulders
Tuesday-back
Wednesday-chest
Thursday-legs
Friday-shoulders/chest pump workout
Saturday-Bis and Tris
Sunday-off
cardio mon-thursday 1 hour
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1- Full body
2- Condition
3- Full body
4 -Condition
5- Full Body
6- Condition
In theory
this
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Yup. Learned that from you - lol.
I was talking natural. UJ was saying no overtraining. Too blanketed a statement per person, goal, etc.
yah overtraining that term is too vague.
while one could say defeatist-eqsue things like dont matter for a natural, one could also say it doesnt matter if the arms are trained once or 5 times weekly.itll be the same more or less.
however,the whole rest will start fading away on low calorie crash diet.
theres only realy hormonal, central nervous system limits and on steroids comes alimit where on start gaining more fat than muscle at certain point when increasing calories.
but certainly if anything ,training the large muscle groups will help burn fat much more than just pumping up the arms a little bit.
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galeniko, do u mean train by instinct is the most effective? If i will be do it i will be in gym every day i think :D
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I have to train around a heavy work schedule so my 2 week breakdown looks like this:
1- Arms
2- Legs
3- Off
4- Chest and delts
5- Back
6- Legs
7- Arms
8-Off
9- Off
10- Chest and delts
11- Off
12-Back
13-Off
13-Off
I've tried numerous splits since going to this schedule and this seems to be the best. Basically I work 7pm-7am with about 2 and a half hours in the car each day so I only train on my nights off.
Good routine... The 1 body part per day split works well, especially for those with busy schedules.
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Split pea soup is pretty darn good... good split!
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Does anyone train here 6/7 days ( but more frequency than one body part per week, something like body party every 4/5/6 day ) a week when bulk/in off-season?
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i really like the 1 bodypart a day routine cause u can totally destroy the muscle n go home n recupe, i think if a person is in the gym longer than 1 hr n a half they r defeating the purpose. i train alone n go as hard and as fast as humanly possible n go home,works great for me
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chest and arms..
back, shoulders, and, traps..
legs and abs..
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Mon-chest
Tue-back
Wed-legs
Thur-shoulders/traps
Fri-arms
...cardio 3-4 times a week,abs once.
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Legs everyday, back and presses 3 times a week.
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Uncle Junior, you do talk a lot for a man that looks like utter shit.
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Mon-chest
Tue-back
Wed-legs
Thur-shoulders/traps
Fri-arms
...cardio 3-4 times a week,abs once.
i do that routine alot n it works great, i think by giving the whole upper body a rest on wed is awesome, then thur the delts r ready to get worked hard.
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i do that routine alot n it works great, i think by giving the whole upper body a rest on wed is awesome, then thur the delts r ready to get worked hard.
Weekend OFF or you Repeat routine?
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Weekend OFF or you Repeat routine?
i do weekends off on that routine, when i do chest-tris on monday n back -bis on tues then legs on wed n delts on thursday n rest friday then i repeat monday on saturday
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Mon - off (early morning work meetings)
Tue - Legs
Wed - conditioning drills
Thu - Shoulders, traps, forearms
Fri - conditioning drills
Sat- Chest, Tris
Sun- Back, Bis
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uhm, arms whenever they feel ready.
no other pattern i make sure to train everything 1 time week, legs no longer than 10 days breaks between or they lose size and conditioning.
monday etc patterns are retarded, who needs a plan when to do what?
just train a muscle when its not sore.thats it.
theres finetuning ofc,like if the triceps are destroyed and aching and sore like hell, maybe dont do chest or shoulders that day, but do back or legs.
lol training plans haha, esp for gymrats who will never step on a stage.
yeah, I cringe at the days I used to 'have' to do chest on Monday, etc. What a fucking idiot.
Now I take a day, sometimes two days between workouts.. sometimes I do 3 days in a row. Life changes all the time and on days when I'm working 12 hour days, I'm stressed and didn't sleep or eat right I just don't go to the gym. OCD training routines doesn't make a bit of difference.
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So something like 4 ON / 1 OFF in Your 2nd routine gracie bjj?
I thought about something similar like:
Mon - Chest + Bic
Tue - Back + Traps
Wed - Shoulders + Tric
Thu - OFF
Fri - Legs
Sat - Repeat ( Training from Mon )
Sun - OFF or Repeat ( Training from Tue )
or
Mon - Chest
Tue - Back
Wed - Shoulders
Thu - OFF
Fri - Legs
Sat - Bic + Tric
Sun - OFF or Repeat ( Training from Mon )
or something fking simple like:
Chest + Bic
Back
Shoulders + Tric
Legs
or
Chest
Back
Shoulders
Arms
Legs
and OFF day when i will be want ;D So sometimes 10 days straight training, sometimes only 2/3 days and rest. So thy way which is prefer by galeniko or Mawse
Fking hard to decide becouse i like spend time in gym doing volume training and using big weights in exercises like DL, SQ, BP...
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Currently
Mon - abs, upper body, 30 min cardio, stretching
Tue - abs, legs, 30 min cardio, stretching
Wed - same as Mon
Thu - same as Tue
Fri - same as Mon, Wed
Sat - same as Tue, Thu
I also do 1 hour of Yoga in the morning upon waking up.
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Bodybuilding is the muscle
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Day 1: full body (squat, bench press or dips, deadlift or rows, lateral raises, chinups, curls, overhead tricep extensions) 30 reps per exercise
Day 2: rest
Day 3: rest
Day 4: full body
Day 5: rest
Day 6: rest
Day 7: full body
Day 8: rest
Day 9: rest
Day 10: full body
Day 11: rest
Day 12: rest
etc
sometimes add or remove rest days depending on how I feel
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my current split
m...calves, hamstrings, quads ( emphasis on calves and hams)
t..chest, back, shoulders and arms ( emphasis on chest )
w... off
th..quads, hamstrings, calfs (emphasis on quads)
f..chest, back, shoulders and arms (emphasis on back n traps)
s..off ( might train arms on this day if i leave them out last session )
s..off
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yeah, I cringe at the days I used to 'have' to do chest on Monday, etc. What a fucking idiot.
Now I take a day, sometimes two days between workouts.. sometimes I do 3 days in a row. Life changes all the time and on days when I'm working 12 hour days, I'm stressed and didn't sleep or eat right I just don't go to the gym. OCD training routines doesn't make a bit of difference.
yes man the one single thing i pay atention to is, to not train the legs as hard so theyre sore for a whole week, bc then cardio goes out of the window,and my legs are good enough, sore legs for 1 week keeps everything else back for that time.
i dont even have an on off pattern as far days go, however i force mysefl to have days off, to keep protein breakdown at bay(you know,kidney)
days off being scheduled is stupid too, what if you wake up with veins popping everywhere that day and feel full etc.
what i noticed, i take sometimes 2-3 days off in a row, after those days look my best,without a carbup meal, looks full and leaner.no idea why.
however training every day gives more the empty, dry like bone look which i love so much but thats history now.
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Legs twice a week. The rest as I feel like it. I'm in there 4 days a week
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my current split
m...calves, hamstrings, quads ( emphasis on calves and hams)
t..chest, back, shoulders and arms ( emphasis on chest )
w... off
th..quads, hamstrings, calfs (emphasis on quads)
f..chest, back, shoulders and arms (emphasis on back n traps)
s..off ( might train arms on this day if i leave them out last session )
s..off
Very similar to my split with everything getting hit twice a week.
2 uppers and 2 lowers. Emphasis on chest one upper then back the next.
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whe i was single it didnt matter so much and i had a rolling kind of split where i could please my self... but with 2 kids, long shifts at work and a lass, its easier to be regimented, they count on you being home certain days etc
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Very similar to my split with everything getting hit twice a week.
2 uppers and 2 lowers. Emphasis on chest one upper then back the next.
my joints are too poor to justify training them hard enough where once a week is enough, all just pumpy pumpy for me these days
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yeah, I cringe at the days I used to 'have' to do chest on Monday, etc. What a fucking idiot.
Now I take a day, sometimes two days between workouts.. sometimes I do 3 days in a row. Life changes all the time and on days when I'm working 12 hour days, I'm stressed and didn't sleep or eat right I just don't go to the gym. OCD training routines doesn't make a bit of difference.
excellent post......I agree wholeheartedly with you......I never plan to work chest on Monday...back on Wednesday...etc.....I train by instinct......and I only train if I am recovered and ready to go......some blokes try to train when they are still sore just because they are "scheduled" to train on that particular day. I might work legs on sunday and then chest on Tuesday..... etc......the best thing to do is throw all the rules out the window. imho.
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I think a lot of us like to train so sometimes have any plan is good. Cuz without it a lot of people will by try to train hard every day becouse they like it but after 2/3/4 weeks effect will be not good. I don't mean about biceps one day, tric next but about back in monday and back again in friday.
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also since ive been using TRT i feel abit more recovered so sometimes ill skip the day off n just train again, everythings depends on how my body feels, ive been training 30 yrs n im pretty intouch with my recovery n stuff, recovery is just as important as training n diet
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i do that routine alot n it works great, i think by giving the whole upper body a rest on wed is awesome, then thur the delts r ready to get worked hard.
Same reasoning for me.
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Weekend OFF or you Repeat routine?
Weekends off....it's a plus for me in case something comes up during the week and I cant make it to the gym then I know I have the weekend to make up my missed workout.
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Mon: too sleepy
Tue: arms or legs depending on what doesn't hurt
wed: sofa. Maybe i stop by the gym for some laughs with the owner and a quick shower.
thur: maybe i train maybe i dont. either arms or legs.
frid: sofa. usualy i am tired of a week of getting out of bed early.
Sat: workout. arms or legs. If both hurt i do back.
Sun: You wish.
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Nice routines and all of them are working :D
So train is last puzzle in Bodybuilding i think...
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i just got back from gym doing chest n tris, i drove in 14 inches of snow in a sports car, guess u can call it dedication or insanity,either one fits
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Nice routines and all of them are working :D
So train is last puzzle in Bodybuilding i think...
Take the average outcome and you have the secret formula.
/thread
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trial n error is the key n that takes yrs n yrs sometimes, i used to believe if i did the same workout as arnold id get the same results,lol. unfortunately it dont work like that, drugs n genetics pretty much determine whos gonna look awesome n whos not
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the day off i schedule like this, after couple consecutive days, the body is too aching and tired to do a damn thing and keeps dhydrating.
thats the day to be off.
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I sow that im more lazy, tired, i feel fking lethargy in OFF days. I'm more productive in "gym days"... I don't know what is reason of it.
But it's not good idea to try everyday in high intense and volume so i must survive 1/2 days off in a week :D
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I change a lot out of boredom but this is what I'm currently doing.
Monday: Back and chest
Wednesday: Legs
Friday: Delts and arms
Off days are cardio, body weight stuff, and maybe heavy bag.
Also from week to week I change exercises completely. Just again for boredom sake and to a lessor extend over use. So back day one week might be power cleans, pull ups, low cable row, dumbbell row, narrow grip pulldowns, stiff deads, and weighted back extensions. The next week could be machine pulldowns, bar row, t bar and deadlifts.
There is a lot of over lap with this. On back and chest day both bicep and tricep gets hit hard with all the pushing and pulling. Legs get hit twice from the direct day on Wednesday and on Monday when I do either power cleans or deadlifts. I can go down all body parts and see over lap from non direct days.
Right now I'm staring at a bottle of Jack Daniels contemplating missing a cardio day. If I don't get on my treadmill soon in my basement Jack is going to win.
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I change a lot out of boredom but this is what I'm currently doing.
Monday: Back and chest
Wednesday: Legs
Friday: Delts and arms
Off days are cardio, body weight stuff, and maybe heavy bag.
Also from week to week I change exercises completely. Just again for boredom sake and to a lessor extend over use. So back day one week might be power cleans, pull ups, low cable row, dumbbell row, narrow grip pulldowns, stiff deads, and weighted back extensions. The next week could be machine pulldowns, bar row, t bar and deadlifts.
There is a lot of over lap with this. On back and chest day both bicep and tricep gets hit hard with all the pushing and pulling. Legs get hit twice from the direct day on Wednesday and on Monday when I do either power cleans or deadlifts. I can go down all body parts and see over lap from non direct days.
Right now I'm staring at a bottle of Jack Daniels contemplating missing a cardio day. If I don't get on my treadmill soon in my basement Jack is going to win.
a good solid split which i like to use as well. going to stay on full Body compound stuff at the mo...then later the split above. A great split for supersets too
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lifetime natural ... in my early 40s ... so train basically for maintenance now with plenty of recuperation.
Mon: Back & Shoulders
Wed: Legs
Fri: Chest & Arms
or
Mon: Chest & Back
Wed: Legs
Fri: Shoulders & Arms
I also do cardio most days of the week, and throw in ab work whenever I feel like it.
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My off days are normally when I'm hungover...student life ::)
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I think good split routine too is:
Chest
Back
Shoulders
Legs
Arms
You can have a day OFF/Rest when you want. If you will be want try every day, you will hit body party every 5 day and alwasy will be have one/two days beetween big body parts ect. It can be useful too.
A lot of natural train in this way with 1/2 two days OFF after 5 days row training :) With steroids the regeneration is little better so u can sometimes cut these off/rest if u feel very good.
Next good conception? : )
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I think good split routine too is:
Chest
Back
Shoulders
Legs
Arms
You can have a day OFF/Rest when you want. If you will be want try every day, you will hit body party every 5 day and alwasy will be have one/two days beetween big body parts ect. It can be useful too.
A lot of natural train in this way with 1/2 two days OFF after 5 days row training :) With steroids the regeneration is little better so u can sometimes cut these off/rest if u feel very good.
Next good conception? : )
If you want to hit a muscle every 5 days this is a better split...
Chest/back
shoulders/arms
OFF
legs
OFF
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I tried it but i more like to do one muscle group ( or one large with small ie chest + bic / shoulders + tric ) on one day with more volume :P It is what i like the most.