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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Voland on December 09, 2011, 12:39:59 PM
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By the begging of the year the EQ would be already working this will be my split. Back to a classic:
Sat: Back and traps
Sun: Chest and bis
Mon: rest
Tuesday:legs
Wed: delts and tris
thur:rest
friday: rest
whats your 2012 split?
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Mon: legs
Tues: chest/tris
Wed: strongman
Thurs: back/bis
Fri: shoulders
Sat: strongman
Sun: rest
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Mon: Leg/lower body
Wed: Upper body
Fri: legs/lower body
Next Mon: Upper body
Wed: legs/lower body
Fri: Upper body
Alternate the following Monday with the Legs/lower body, etc, etc, throughout every week. Good Luck.
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Mon: legs
Tues: chest/tris
Wed: strongman
Thurs: back/bis
Fri: shoulders
Sat: strongman
Sun: rest
Thats what i was doing up until now (minus the strongman stuff). But i want to bring my bis and back to another level. So i brought back to the first day after 2 days of rest and give it its one day, bump the volume and then do biceps with chest when they are fresh and can use heavier weights.
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After the holidays I'm going back to
M/W/F = upper body
Tues/Sat = lower body
right now its:
Day 1: upper body
Day 2: lower body
Day 3: rest or cardio (who am I kidding - it's almost always a rest day)
I like this because I can move that rest day anywhere in the sequence.
I know this is not a common split but I'm stronger than ever and bigger than I've ever been in my life
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After the holidays I'm going back to
M/W/F = upper body
Tues/Sat = lower body
right now its:
Day 1: upper body
Day 2: lower body
Day 3: rest or cardio (who am I kidding - it's almost always a rest day)
I like this because I can move that rest day anywhere in the sequence.
I know this is not a common split but I'm stronger than ever and bigger than I've ever been in my life
these 2 and 3 way splits seem to be getting very popular lately. Once i start training seriously I'm gonna do a 6 day week split like wes. I like your split to and it would give a good combination of strength and mass. I just never can stick to that training one muscle a day shit it dont even feel like training to me.
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By the begging of the year the EQ would be already working this will be my split. Back to a classic:
Sat: Back and traps
Sun: Chest and bis
Mon: rest
Tuesday:legs
Wed: delts and tris
thur:rest
friday: rest
whats your 2012 split?
Almost the same. I follow Dorians original blood and guts split/routine.
Delts/tris/traps
back/rear delts
off
chest/bis
legs
off
repeat
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these 2 and 3 way splits seem to be getting very popular lately. Once i start training seriously I'm gonna do a 6 day week split like wes. I like your split to and it would give a good combination of strength and mass. I just never can stick to that training one muscle a day shit it dont even feel like training to me.
yeah, I've been doing upper body/lower body split for about 3-4 months now and I love it
It's also good because if you need to skip a day here or there you're not really messing up your schedule too bad and you're not short changing any muscle group and, like you, I can't imagine going to back to training each muscle group 1x per week
Also, each day of the week is a different exercises so I never feel stale or burned (yet)
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Pull
Push
Legs
Off
Repeat
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Lately Ive been missing some days..
When I cant go to the gym.. I always try to miss small bparts like arms or delts.
I never skip big muscle groups (back, legs, chest)..
My current split is:
chest/side delts/front delts
back/rear delts/traps
rest
legs
arms
Something like this with ab/forearms/calves work thrown in there.
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My split stays the same.... Chest+back
off
legs
off
shoulders arms
off
off
only thing i will do is work harder on my cardio. gonna be running with an ex army mate so i will be hurting as he is more a runner but will also start training with him in my home gym and as he is not a gym guy i will make sure he pays...lol
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M - run 3 mi, bench
T - run hills [hit], deads
W - run 7 mi
T - squats
F - presses
S - run 6 mi
S - sleep
If I could afford drugs I would stop running. ;)
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M- Chest
T- Back
W-Legs
T-Shoulders
F-Arms
S-Off
S-Off
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Monday- Legs
Tuesday- Cardio
Wednesdy -Chest /Triceps
Thursday-Cardio
Friday - Back/ Biceps
Saturday -Cardio
Sunday- Rest
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After trying my split i've decided to give it a twist.
sat: chest and shoulders (lateral and front)
sun: back, rear delts and traps
mon: rest
Tues: arms
Wed: Legs
thur: rest
Friday: rest.
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Thats what i was doing up until now (minus the strongman stuff). But i want to bring my bis and back to another level. So i brought back to the first day after 2 days of rest and give it its one day, bump the volume and then do biceps with chest when they are fresh and can use heavier weights.
I'd give biceps at least one day rest after back no matter how good your form is
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Doing my standard split of pull/push/lower cycled over 4 days a week.
Mon: Pull A
Tue: Push A
Wed: off
Thu: Lower A
Fri: off
Sat: Pull B
Sun: off
Mon: Push B
Tue: Lower B
Wed: off
Thu: Pull A
and so on...
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Mon. - Legs
Tues. - Chest + Abs
Wed. - Back,Traps,Lower Back
Thurs. - Shoulders
Fri. - Arms,Forearms,Abs
Sat. -Rest
Sun. -Rest
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Mon. - Legs
Tues. - Chest + Abs
Wed. - Back,Traps,Lower Back
Thurs. - Shoulders
Fri. - Arms,Forearms,Abs
Sat. -Rest
Sun. -Rest
Wes, why are you going back to training each bp 1x per week ?
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Mon- yer mom
Tue- upright rows
Wed- rest
Thu- yer mom
Fri- rest
Weekend party.
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After trying my split i've decided to give it a twist.
sat: chest and shoulders (lateral and front)
sun: back, rear delts and traps
mon: rest
Tues: arms
Wed: Legs
thur: rest
Friday: rest.
approved :)
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M - back & bis.
T - shoulders & calves.
W - off.
R - legs (hams/quads) & forearms.
F - chest & tri.
Sat - off.
Sun - off.
Cardio 6 days a week. Off day is usually W or Sun.
8)
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Wes, why are you going back to training each bp 1x per week ?
Just gonna` train each bodypart 2 X a week during contest prep.....this way I`m in and out of the gym much faster and I have plenty of time left to do a little cardio.
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Train 2x a day/3 days a week. Example:
Mon: Back/chest
Wed:Shoulders/traps
Fri:Legs/arms
Tues, thursday, sat, and sunday are all cardio/ab days.
Today i did back/chest.
Deadlifts. 3 sets.
Bent over barbell row. 3 sets
Pec deck with seat lowered to hit upper pecs. 5 sets
Seated cable rows 3 sets
Incline Barbell bench. 3 sets
Lat pulldowns. 3 sets
Flat dumbell press. 3 sets
Pec deck with seat positioned to work entire chest. 3 sets.
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twice a day,,,, you must have too much time on your hands!