What is the best training split?

[ryu007]

I've always done my chest with my triceps. I've heard that doing back with biceps is also a good idea. I like doing my bi's with my shoulders. I've also  heard that I should try doing chest and back on separate days. What is the best training split? I like to maximize my time in the gym by hitting at least two muscle groups a day. What do you guys think?

[thewickedtruth]

I actually do the complete opposite. Biceps with chest and Triceps with my back. BECAUSE you've already fatigued them out, there's no way you can put forth maximum effort into working them and imho can easily over train them when working them on back and chest day. My current split looks like this..


chest, bi's, shoulders
legs, traps, forearms
back, tri's shoulders
off
repeat

How many days a week are you looking to train anyway? If you're wanting to work each body part once a week I'd suggest gving your arms a day of their own.

[pumpster]

The best is what appeals & works. Give each variation 6-8 weeks then decide, or continue to rotate between the effective ones.

[BigAlski]

On 5 days I go...
1. Arms
2. Shoulders
3. Back
Off
4. Chest
5. Legs
Off

On 6 days I go...
1. Chest & Tris
2. Back & Bis
3. Shoulders & Legs (DL stuff & extensions)
Off
4. Chest & Arms
5. Back(no BB rows) & Shoulders(no presses)
6. Complete legs

One could also rotate on a 9 day cycle which a lot of older generation BB's did.  If you want to get really sophisticated you could give bodyparts different rest periods and intermingle your workout.

[ryu007]

It really depends with my job how many days I can train. I'm in the Air Force so sometimes I can't make it to the gym at all. But on a good week I'll do:
Chest and Tris
Back and Legs
Biceps and shoulders
Abs and Forearms and Cardio
I always thought by pre-fatiguing your tri's and bi's you wouldn't have to do as much sets (or weight) to get a good pump. Could you still get good growth out of your arms this way?

[pumpster]

It really depends with my job how many days I can train. I'm in the Air Force so sometimes I can't make it to the gym at all. But on a good week I'll do:
Chest and Tris
Back and Legs
Biceps and shoulders
Abs and Forearms and Cardio
I always thought by pre-fatiguing your tri's and bi's you wouldn't have to do as much sets (or weight) to get a good pump. Could you still get good growth out of your arms this way?

If you think you're hitting the muscle effectively, it's worth doing. Otherwise try another way. Experiment, find what works best.

[SamoanIrishman]

The best is what appeals & works. Give each variation 6-8 weeks then decide, or continue to rotate between the effective ones.

ahh...voice of experience.

BB is about consistancy and knowlege. My split -

Legs
Chest
Traps, Bi's
Shoulder, Tri's
Back

Cardio 6x per week and abs ever other day (short but intense) - mostly cause I play sports and need to have good endurance.

But you need to be diligent and record your strength and size gains every 6wks and make adjustments accordingly. When you get into this you'll find that your split and exercises performed will need to be changed occationally anyhow. Good luck bro..never be satisfied.

[candidate2025]

i do this

chest hammie
bis tris
shoulders traps
back
quads

calves and abs get thrown in twice per cycle, depending on when they feel recovered.

[LatsMcGee]

I always make my best BB gains on a upper lower split.

  If you are a brutal beast you could follow the chest/ bis, abs, lat pulldown day, repeat training split that works so well for many gym rats.  Don't forget to do some calves before you do your cardio.

[Hedgehog]

I've always done my chest with my triceps. I've heard that doing back with biceps is also a good idea. I like doing my bi's with my shoulders. I've also  heard that I should try doing chest and back on separate days. What is the best training split? I like to maximize my time in the gym by hitting at least two muscle groups a day. What do you guys think?

My only advice would be stick to three training days a week.

On those training days, you could split up your training in a morning and an evening workout if you want, but IMO three workout days a week seems pretty optimal as far as recovery, both physical and mental, goes.

JMO.

[iheartsquats]

Here's my split.  I like to give arms their own apart from either chest or back which I also separate.  I've started separating quads and hams to give the hams a more intense workout.  I'm way too spent after doing back squats, hack squats and leg presses to do an effective hamstring workout.

M: Quads/Abs
Tu: Back
W: Chest
Th: Off
F:  Hams/Delts
Sa: Arms/Calves
Su: Off

[flexingtonsteele]

The best training split is the one that works best for you! plain and simple.

[coltrane]

this works for me:

mon:  chest and calves
tues:  back and forearms
weds:  quads, hams, calves
thurs:  shoulders, traps
fri:  bi's and tri's
sat: lighter, high rep legs, calves, traps, forearms.
sun: off

[Markoni]

1. chest/back
2. quads/hams  calfs
3.rest
4.bic/tric  delts
5.rest

[Rimbaud]

The best is what appeals & works. Give each variation 6-8 weeks then decide, or continue to rotate between the effective ones.

Agreed, You stole my thunder. I was going to say the best training split is the one that works for you.

[The Coach]

Day 1 - Chest, Front/side delts, abs

Day 2 - Back, Rear delts, traps, Hamstrings,Calves

Day 3 - Bicep, Tricep, Abs

Day 4 - Quads, glutes, Hamstrings

Day 5 - Functional Circuit, 9 exercises training at about 80% of max HR.

[ryu007]

I've switched up my arms now. I find after 2 months I always have to switch up the split. Although not dramatic, my split looks like this now:
Day 1: Chest/tri's
Day 2: Forearms/abs
Day 3: Back/Bi's
Day 4: Shoulders/Legs
Been thinking about trying Chest and back on the same day. Don't know if I could keep up the intensity for such huge muscle groups on the same day. We'll find out.