Author Topic: My split  (Read 857 times)

Tapeworm

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My split
« on: July 05, 2007, 11:58:05 AM »
I'd appreciate some good advices.  Guess I'm an intermediate lifter, natty, trying to grow at the moment.  Nutrition is solid.

Day 1: Legs - heavy (90 secs rest between sets)
Crunch, 25
Weighted Crunch, 8x2
Hanging Knee Raise, 25
Weighted Hanging Knee Raise, 10x2
Decline Situps, 25
Weighted Decline Situps, 8x2                 ----------------> I'll call all this "Abs" below

Squat to parallel, 10, 8, fail 4-6 x 2
Leg extension, 8, fail 6-8 x 2
Leg Curl, 10, fail 6-8 x 2
Standing toe raise off block, 12, fail 6-8 x 2


Day 2: Back and Bis, light (60 seconds rest between sets)
Wide Grip Pull Downs, 15, 12, 10
Machine Rows close grip, 15,12,10
Deads, 15,15,15
Db curl, preacher or concentration, 15,12,10
Cardio, 20 mins rower

Day 3: Chest, Tris, Delts, heavy (90s rest)
Abs
Flat bench 10, 8, fail 4-6 x 2
Inc bench, 10, 8, fail 4-6 x 2
Dips, 10, 8, fail 4-6 x 2 + negs
BB Shoulder press, 10, 8, fail 4-6 x 2
Cable Pushdowns, 10, 8, fail 4-6 x 2 + negs

Day 4: Legs, light (60s rest)
Squat, 20, 15, 15
Leg Curl, 15, 10
Toe raise 20, 20
Cardio, 20 mins rower

Day 5: Back and bis, heavy (90s rest)
Abs
Chins, 10, 8, fail 4-6 x 2 + negs
Machine row wide grip, 10, 8, fail 4-6 x 2
Shrugs 15, 12, 8
Db curl 10, 8, fail 4-6 x 2 + negs

Day 6: Chest, tris, delts, light (60s rest)
Db flat flies, 15, 12, 10
Db or bb flat bench press 15, 12, 10
Db lateral raise, 15, 12, 10
Arnold press 15, 12, 10
Rear lateral raise 15, 12, 10
Dumbell Skull Crushers 15, 12, 10
Cardio, 20 minutes rower

Ok, it's pretty basic and low volume I guess, but I've found that lets me get on with it every day.  Day 7 is almost always off, and sometimes take a day off between days 3 and 4, depending on how hard I'm sweating at work and how I'm feeling.

I add weight pretty much every week, or fail at 6 or even 7 instead of 4 reps, so I'm not really unhappy with it but I'd like to gain size more rapidly.  Been lifting and eating diligently for nearly 2 years (no fucking around, no layoffs of more than a week), but only been on this split for 6 weeks now.

All comments welcomed, positive or negative, but no senseless flaming please.  Serious business. 8)

Mike

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Re: My split
« Reply #1 on: July 05, 2007, 03:29:31 PM »
I'd appreciate some good advices.  Guess I'm an intermediate lifter, natty, trying to grow at the moment.  Nutrition is solid.

Day 1: Legs - heavy (90 secs rest between sets)
Crunch, 25
Weighted Crunch, 8x2
Hanging Knee Raise, 25
Weighted Hanging Knee Raise, 10x2
Decline Situps, 25
Weighted Decline Situps, 8x2                 ----------------> I'll call all this "Abs" below

Squat to parallel, 10, 8, fail 4-6 x 2
Leg extension, 8, fail 6-8 x 2
Leg Curl, 10, fail 6-8 x 2
Standing toe raise off block, 12, fail 6-8 x 2


Day 2: Back and Bis, light (60 seconds rest between sets)
Wide Grip Pull Downs, 15, 12, 10
Machine Rows close grip, 15,12,10
Deads, 15,15,15
Db curl, preacher or concentration, 15,12,10
Cardio, 20 mins rower

Day 3: Chest, Tris, Delts, heavy (90s rest)
Abs
Flat bench 10, 8, fail 4-6 x 2
Inc bench, 10, 8, fail 4-6 x 2
Dips, 10, 8, fail 4-6 x 2 + negs
BB Shoulder press, 10, 8, fail 4-6 x 2
Cable Pushdowns, 10, 8, fail 4-6 x 2 + negs

Day 4: Legs, light (60s rest)
Squat, 20, 15, 15
Leg Curl, 15, 10
Toe raise 20, 20
Cardio, 20 mins rower

Day 5: Back and bis, heavy (90s rest)
Abs
Chins, 10, 8, fail 4-6 x 2 + negs
Machine row wide grip, 10, 8, fail 4-6 x 2
Shrugs 15, 12, 8
Db curl 10, 8, fail 4-6 x 2 + negs

Day 6: Chest, tris, delts, light (60s rest)
Db flat flies, 15, 12, 10
Db or bb flat bench press 15, 12, 10
Db lateral raise, 15, 12, 10
Arnold press 15, 12, 10
Rear lateral raise 15, 12, 10
Dumbell Skull Crushers 15, 12, 10
Cardio, 20 minutes rower

Ok, it's pretty basic and low volume I guess, but I've found that lets me get on with it every day.  Day 7 is almost always off, and sometimes take a day off between days 3 and 4, depending on how hard I'm sweating at work and how I'm feeling.

I add weight pretty much every week, or fail at 6 or even 7 instead of 4 reps, so I'm not really unhappy with it but I'd like to gain size more rapidly.  Been lifting and eating diligently for nearly 2 years (no fucking around, no layoffs of more than a week), but only been on this split for 6 weeks now.

All comments welcomed, positive or negative, but no senseless flaming please.  Serious business. 8)


Less Abs/Calves, more Legs.  Not a bad routine though.  2 X a week for most muscle groups.  Seems like you have a low volume and a high volume day for each muscle group.  If you're making gains, great, no rush, maybe up the cals a little for faster growth.

Also, it's ok to take time off, maybe lower it down to 1 muscle group 1 X week and see how that goes.

Tapeworm

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Re: My split
« Reply #2 on: July 05, 2007, 07:49:01 PM »
Thanks Mike.  Ya, I've got at least 2 days recovery before hitting a group again, but I was wondering if a full day out of the gym would allow for better CNS recovery and better growth.  These workouts are pretty brief obviously, so I'd probably add a little more in - take each workout up over an hour - if the next day was off.

I could try dropping abs on day 1 and adding something else for legs.  Quads are pretty fried after only 4 sets of squats, so what would you recommend?  Lunges maybe?

I don't know if I should do less on calves tho - they're toothpicks!   ;D Do you think they'd be better served by more work one day/week instead of less work 2 days/week?

Also meant to ask about pullovers - seems like a good compound movement.  What do you think, add to day 5?  Cable or barbell?

Kegdrainer

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Re: My split
« Reply #3 on: July 05, 2007, 08:04:53 PM »
calves heal quicker than other muscle groups since you use them more everyday...like forearms.
you can really pound the crap out of them at the end of a workout in about 10 minutes twice a week.
Alternate foot positions and just go all out with minimal rest time till they burn like hell.  If you go hard enough you'll have a hard time driving home pushing the pedals :)  Also, make sure you do both seated and standing raises to hit the soleus and gastro muscles.

Tapeworm

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Re: My split
« Reply #4 on: July 05, 2007, 08:28:04 PM »
Ya, I've been doing only standing toe raises for quite awhile now.  Still get sore tho.  I'll try putting the bb across the knees next time around.  Cheers Keg.