god's training split

[dj181]

Here is what god (gh15) decrees for us mere mortals as far as a training split is concerned

"i suggest following routine: monday-arms/tuesday-legs/wed off/thursday-back/friday-chest and shoulders/ sat-sun off"

Thoughts?

[jpm101]

If gh15 is called a God, more the reason to become an atheist.

Good Luck

[Montague]

If gh15 is called a God, more the reason to become an atheist.

 

[NaturalWonder83]

i like it

[dj181]

If gh15 is called a God, more the reason to become an atheist.

Good Luck

ROFL! But in all sincerity, I think that it's a near perfect split, coz in my experience arms respond best to twice a week training (arms get hit twice a week, due to the fact that tris would be heavily involved on the chest/delt day, and bis would be heavily involved on the back day) while legs respond best to once a week training.

[Yev33]

I think a four days a week training schedule is pretty much optimal for someone who has been training for a while, any way you split it up.
I like the 3 way 4 day split personally
Mon: pull
Tue: push
Wed: off
Thu: lower body and abs
Fri: off
Sat: pull
Sun: off
Mon: push
Tue: lower body and abs
Wed: off
And so on....

[local hero]

ive been running the exact same split as god with out even realizing it!... had to move chest n shoulders to same workout to give the poor joints a full weeks rest

[dj181]

ive been running the exact same split as god with out even realizing it!... had to move chest n shoulders to same workout to give the poor joints a full weeks rest

Yeah man, I think that it's a great split, but the only problem is that I don't train legs lol

And the idea of putting chest and delts together in the same training session is a very good idea, me thinks

[Dr Dutch]

Here is what god (gh15) decrees for us mere mortals as far as a training split is concerned

"i suggest following routine: monday-arms/tuesday-legs/wed off/thursday-back/friday-chest and shoulders/ sat-sun off"

Thoughts?

Really a revolutionary split. Mortals would have never come up with it.

[dj181]

Really a revolutionary split. Mortals would have never come up with it.

TEAM gh15 baby

[Montague]

Yeah man, I think that it's a great split, but the only problem is that I don't train legs lol

Why not?

[dj181]

More of the gospel

Here's gods training recommendations:

1) bigger arms is more a matter of training than a matter of calories.

2) the less exercises you will do the bigger your arms will get.

3) the more exercises of the "less exercises" done correctly, the bigger your arms will continue to get.

4) work heavy but only as heavy as you can go correctly! work to failure! it might be 12 reps or 9 reps or 6 reps as long as muscle fails.

5) 2 sets each exercise/ 3exercises bicep ans 3exercises triceps. all 6 done in the same workout session.

6) i suggest following routine: monday-arms/tuesday-legs/wed off/thursday-back/friday-chest and shoulders/ sat-sun off

7) training should never be longer than 50-60 min (including warm up and or ab work)

 high intensity

9) i find machine work to be better when stuck. combine machines and free weights.

10) exercises are all good and have their place as long as you do them right!

11) always flex in the mirror no matter what others think of you.


TEAM gh15

[dj181]

Why not?

Coz they are boring as hell to train, and the only reason that I used to train them was to help improve my sport performance (jumping higher, running faster) but I'm all past that now since I'm no longer practicing sports (2 major knee injuries and surgeries, thanks to basketball).

Also, I used to compete in Bench Press comps, and the added weight from increased leg size only took me up to a higher weight class and did nothing to increase my bp And I've been seriously thinking bout returning to bp comps, so I want to keep my weight within a certain range.

[JasonH]

I've been experimenting with training every other day for about a month now and it is paying huge dividends - greater rest and recovery periods, no atrophy in between days off, no additional fat gain due to less activity, and I'm training much harder in the days I go into the gym. I couldn't imagine training two days in a row now - gives me time to do other things in betwen workouts!

[dj181]

I've been experimenting with training every other day for about a month now and it is paying huge dividends - greater rest and recovery periods, no atrophy in between days off, no additional fat gain due to less activity, and I'm training much harder in the days I go into the gym. I couldn't imagine training two days in a row now - gives me time to do other things in betwen workouts!

 

How's your split look on the evry other day schedule? Is it upper/lower? Push/pull/legs? Or a different split?

Man I wish to fuck that I could do that, but my crazy fucked up training drive would NEVER let me train so infrequently I train at least 5 days a week, and somtimes every single goddamn day But I at least stick with low volume training, so it helps me manage such frequent training much better.

[JasonH]

 

How's your split look on the evry other day schedule? Is it upper/lower? Push/pull/legs? Or a different split?

Man I wish to fuck that I could do that, but my crazy fucked up training drive would NEVER let me train so infrequently I train at least 5 days a week, and somtimes every single goddamn day But I at least stick with low volume training, so it helps me manage such frequent training much better.

My split is currrently:

Day 1: Back and abs
Day 2: Off
Day 3: Shoulders and Triceps
Day 4: Off
Day 5: Chest and Biceps
Day 6: Off
Day 7: Legs (includes hams and calves)
Day 8: Off
Day 9: Back and abs

and so on...

Prior to that I was doing two-on one-off with the weekends free but by the time Friday came around to do legs I was exhausted and I think they've sufffered as a result - this way is much better even though the same bodypart is trained only once in an 8-day period. I recommend it.

[jpm101]

General rule of thumb; never train two days in a row, no matter what the body part.  Good luck.

[dj181]

General rule of thumb; never train two days in a row, no matter what the body part.  Good luck.

Even if one keeps thier training volume ultra low? By ultra low I mean somewhere between 4 to 6 work sets per training session.

[IrishMuscle84]

Here is what god (gh15) decrees for us mere mortals as far as a training split is concerned

"i suggest following routine: monday-arms/tuesday-legs/wed off/thursday-back/friday-chest and shoulders/ sat-sun off"

Thoughts?

I Train 3 days a week now.......
Mon- Legs/arms/abs
Wed-Shoulders/traps/calves n abs
Fri-Chest/back/abs...............................This week i changed it up a bit,

Mon was legs/shoulders/traps/abs
Wed was chest/back/abs and today is arm day with calves and abs.

[JasonH]

Even if one keeps thier training volume ultra low? By ultra low I mean somewhere between 4 to 6 work sets per training session.

I've tried that in the past and didn't feel it worked - it's false economy, you're not really doing yourself any favours because it kind of lowers the intensity for muscular stimulation and yet you're still in the gym almost too often.

I would say it's better to go higher intensity but with less frequent workouts - really blast the muscles and give them that extra day to recover eating lots of good healthy high protein food on your rest days.

I love training frequently in the gym as much as the next person but you've really got to know when to back off and rest up. Psychologically it messes with your head to begin with because you're not training each bodypart on an exact weekly basis (i.e specific bodypart on a specific day of the week) but your body will thank you for it and watch your poundages and energy levels increase as a result.

[dj181]

I've tried that in the past and didn't feel it worked - it's false economy, you're not really doing yourself any favours because it kind of lowers the intensity for muscular stimulation and yet you're still in the gym almost too often.

I would say it's better to go higher intensity but with less frequent workouts - really blast the muscles and give them that extra day to recover eating lots of good healthy high protein food on your rest days.

I love training frequently in the gym as much as the next person but you've really got to know when to back off and rest up. Psychologically it messes with your head to begin with because you're not training each bodypart on an exact weekly basis (i.e specific bodypart on a specific day of the week) but your body will thank you for it and watch your poundages and energy levels increase as a result.

Thanks for the answer man, yeah I've been kinda run down lately, but I just tell myself, "Don't be such a goddamn pussy, it's all in your head. Man up and train"

[local hero]

My split is currrently:

Day 1: Back and abs
Day 2: Off
Day 3: Shoulders and Triceps
Day 4: Off
Day 5: Chest and Biceps
Day 6: Off
Day 7: Legs (includes hams and calves)
Day 8: Off
Day 9: Back and abs

and so on...

Prior to that I was doing two-on one-off with the weekends free but by the time Friday came around to do legs I was exhausted and I think they've sufffered as a result - this way is much better even though the same bodypart is trained only once in an 8-day period. I recommend it.

ive tried to do this, but its impossible with the gym im at... you cant trian chest or shoulders on a mon or tues,as every fucker seems to do one or the other on those days, thats why i start my split with legs on a monday....