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Getbig Bodybuilding Boards => Training Q&A => Topic started by: NoCalBbEr on March 26, 2006, 10:47:35 AM

Title: which is better for size
Post by: NoCalBbEr on March 26, 2006, 10:47:35 AM

Hey all
 its that time again, to make up a new split... I was wondering, If   the 4 day split or 5 day is the best to gain mass and size.on both of them is once a week for every muscle. I've noticed that that works great for me.  if i do a  5 day split i would give each muscle its only day...

i was thinking of this as my new 4 day
day 1 chest/tris/abs
day 2 back,bis
day 4 legs
day5 shoulders/traaps

this is what i was thinking for a five day
day 1 chest/abs
day 2 back
day 3 rest
day 4 legs
day 4 dets/calves
day 5arms

so,  which split would you guys pick as  a good split to gain mass??

thanks guys

Title: Re: which is better for size
Post by: pkaz on March 26, 2006, 11:05:44 AM

NoCalBbEr,

I have always had the best results with:

Day-1 Chest and back
Day-2 Legs, calf’s
Day-3 Off
Day-4 Shoulders and arms
Day-5 Off
Day-6 start over

Or
Day-1 Chest and arms
Day-2 Legs, calfs
Day-3 Off
Day-4 Shoulders and back
Day-5 Off
Day-6 start over

Title: Re: which is better for size
Post by: brianX on March 26, 2006, 01:31:33 PM

Monday/Thursday: Bench Press, Weighted Dips, Upright Rows, Barbell Curls
Tuesday/Friday: Military Press, Pullovers, Bent Over Rows, One Arm Rows, Machine Curls, Tricep Pressdown, Hack Squat, Leg Press

Title: Re: which is better for size
Post by: L.T. on March 26, 2006, 09:04:25 PM

go with the five day split everything once a week.

Day 1     Chest

Workout 1               Sets                        Reps
flat barbell press                   warm ups then            5x6-8
incline DB press         1-2 warm ups             5x8-10
flat flies               3            8-10
pec dec               3            12-15
dips                                                           3                                                 max
Day 2      Back

Workout 1               Sets             Reps
reverse grip bent rows         warm ups then            3x6-8
close grip pulldowns            3            8-10
one arm rows               3            8-10
one arm supported rows                      3            8-10
straight arm pulldowns                      2-3            12-15
day 3 rest

Day 4       Shoulders

Workout 1               Sets            Reps
smith machine front press             warm ups then            5x5
front alternate raises            3            8-10
overhead cable rear            4            15, 12, 10, 10
one arm cable bent            3            12-15
seated side laterals            3            10-15

Day 5     Arms

Workout 1                  Sets            Reps
2 arm preacher curls         warm ups then      3x6-8, 1x8-10, 1x10-12
one arm DB preacher curls         3            6-8
one arm machine preacher curls      3            10-12
triceps pushdowns         warm ups then            1 strip set
one arm DB extension                  4            8-10

day 6               Sets         Reps
squats               warm ups then             5x6-10
leg press                 2 warm ups then       3x10-12
deadlift stiff legged         3                   10-12          leg extensions            3                   12-15         
lying leg curls            1 warm up      1 strip set

day 7 rest then repeat
         

Title: Re: which is better for size
Post by: coltrane on April 02, 2006, 08:43:22 AM

I can't agree with L.T. more.....the 5 day split is the best to pack on size.  Gives plenty of recoop time.  The key is really hitting whatever muscle group your on for that day...

Title: Re: which is better for size
Post by: benchthis on April 02, 2006, 08:59:56 AM

day one legs

day two chest and biceps

day three back

day four shoulders and triceps
 
day five and six off

Title: Re: which is better for size
Post by: JPM on April 02, 2006, 10:34:35 AM

For pure muscle mass:

Monday.....total upper body
Wednsday.....total lower body
Friday....total upper body

next week:

Monday...total lower body
Wednsday...total upper body
Friday...total lower body

Alternate every following monday, each new week. 9 to 16 sets for lower and upper body muscle groups. Weekends were not made for working out. This is a fact that too many people learn late in life rather than when they first begin training. Good Luck.

Title: Re: which is better for size
Post by: RUDE BUOY on April 02, 2006, 10:46:26 AM

i have been hitten it like this

Day one
legs,back,arms
day two
chest,shoulders,calves
day three
wieghted chin ups, dips etc
day 4
same as 1
day 5
same as 2