Split training !!!

[Alex23]

ok It was easy shit all summer long, now it's time to put on some muscle 

what do you tiny tits think of split training ?
speak on this mofos
I am starting this monday

You've obviously been training for a while and  know your body but this isn't an ideal split man; it's not well balanced and you'll be hitting secondary groups while they're recuperating:

monday:
am-back
pm-legs

tuesday:
am-chest
pm-shoulders

wensday:
am-arms
pm-back

thursday:
am-legs
pm-chest --> Interrupting triceps recovery from previous day = no growth

friday:

am-shoulders --> Interrupting Delts recovery from previous day = no growth
pm-arms


I've done double split before and the best way to attack it is to split into "push/pull" and do the secondary group at PM:

monday:
AM - Back
PM - biceps


Tuesday:
AM - Delts
PM - Traps

Wednesday:
AM - Quads
PM - Hams / calves

Thursday: Off or
AM - Chest
PM - Triceps

[Stavios]

yeah but with your split Alex I would be able to only train each bodyparts 1 time a week

the reason I train 2 times a day is to hit every muscles 2 times a week

[Alex23]

yeah but with your split Alex I would be able to only train each bodyparts 1 time a week

the reason I train 2 times a day is to hit every muscles 2 times a week

How about this (used to do this one, 6 days on, 1 day off.). I wouldn't do it for more than 6 weeks straight however.

Monday:
AM - Back / traps / rear delts
PM - biceps

Tuesday:
AM - Quads
PM - Hams / calves

Wednesday:
AM - Chest / Front & side delts
PM - Triceps

Thursday:
AM - Back / traps / rear delts
PM - biceps

friday:
AM - Quads
PM - Hams / calves

Satruday:
AM - Chest / Front & side delts
PM - Triceps

Sunday: off.

[Stavios]

How about this (used to do this one, 6 days on, 1 day off.). I wouldn't do it for more than 6 weeks straight however.

Monday:
AM - Back / traps / rear delts
PM - biceps

Tuesday:
AM - Quads
PM - Hams / calves

Wednesday:
AM - Chest / Front & side delts
PM - Triceps

Thursday:
AM - Back / traps / rear delts
PM - biceps

friday:
AM - Quads
PM - Hams / calves

Satruday:
AM - Chest / Front & side delts
PM - Triceps

Sunday: off.

now that one is great !
thanks Alex 

[Alex23]

now that one is great !
thanks Alex 

Where do you train now?

[Stavios]

Where do you train now?

proform in Candiac

I may go to the progym a couple of times a week soon

[Alex23]

proform in Candiac
I may go to the progym a couple of times a week soon

Talk to "Michel Lemay" at the pro shop. He's a good friend of mine and can help you out. Especially if you already competed.

[wes]

Great advice by Alex.................... ..you`d be dead in a week if you trained the way you originally wrote it!

[Alex23]

Great advice by Alex.................... ..you`d be dead in a week if you trained the way you originally wrote it!

That one allways worked for me. I Would hit the gym in the morning and do the second split in my home gym.

No cardio whatsoever. You can also do the leg training in one session. Hitting the gym 12 times in 7 days feels like being Bill Murray in "groundhog day"

Of course this one is also a reciepe for overtraining. Unless you supplement a lot of course.

[EL Mariachi]

How about this (used to do this one, 6 days on, 1 day off.). I wouldn't do it for more than 6 weeks straight however.

Monday:
AM - Back / traps / rear delts
PM - biceps

Tuesday:
AM - Quads
PM - Hams / calves

Wednesday:
AM - Chest / Front & side delts
PM - Triceps

Thursday:
AM - Back / traps / rear delts
PM - biceps

friday:
AM - Quads
PM - Hams / calves

Satruday:
AM - Chest / Front & side delts
PM - Triceps

Sunday: off.

Ifi train legs on thuesday, and then  i cant walk for 5 days straight, how do you expect me to train them again on friday?  Its contra-productive. I never make any plans when and what to train, i know in my mind whats recovered the most so i train that.

[wes]

You definately would not need cardio.

I`ve done double split training years ago and got burnt out real fast.

Definately a Groundhog day scenario to be sure!  

[Alex23]

Ifi train legs on thuesday, and then  i cant walk for 5 days straight, how do you expect me to train them again on friday?  Its contra-productive. I never make any plans when and what to train, i know in my mind whats recovered the most so i train that.

You obviously don't train as "much" if you hit a group twice a week; just "enough" to have recuperated and over compensated 4 days later; that the idea...

Your approach is good and I've done that for years. The problem is that it's very hard to gauge "when" you've actually recuperated and not to interfere with the recup of one group when hitting another one again (eg do chest or shoudlers after a tricep day etc.. )

[Stavios]

Ifi train legs on thuesday, and then  i cant walk for 5 days straight, how do you expect me to train them again on friday?  Its contra-productive. I never make any plans when and what to train, i know in my mind whats recovered the most so i train that.

Milos have his guy train legs 2 days in a row  sometimes

when on "supplement",recuperation is superfast

I firmly believe that you have to train as much as you can to really maximise the effect of the stuff

[D.L. 5]

You'll burn the fvck out .. I would throw in a low-moderate volume/moderate intensity phase in there as well, instead of alternating between HIT and Milos style only.

stupid thread, even considering doing this routine (also do you have a job? or even if u dont have a job...what a waste of time, and how ineffective to spend so much time in the gym)

best would be low/moderate approach. when progress stops and/or u feel overtrained. do h.i.t one workout per week .

[Alex23]

I firmly believe that you have to train as much as you can to really maximise the effect of the stuff

As well, I firmly believe that you have to train as frequently as you can to really maximise the effect of the stuff. Hit differnt angles. I don't think it's smart to for example go heavy on squats twice a week but hitting legs from 2 different angles, definitely.

[D.L. 5]

the reason I train 2 times a day is to hit every muscles 2 times a week

what is the logic behind this?

[Stavios]

As well, I firmly believe that you have to train as frequently as you can to really maximise the effect of the stuff. Hit differnt angles. I don't think it's smart to for example go heavy on squats twice a week but hitting legs from 2 different angles, definitely.

great minds think alike 

[Stavios]

what is the logic behind this?

more training = more chance to grow

 

[D.L. 5]

more training = more chance to grow

 

Not true brother (even though how some pro's train volume and get huge always throws a spanner in the works).

U need recovery especially as natural and worse the genetics = more easily overtrained. (but im sure u eat fantastic which always helps).

One thing that can get annoying is the rare genetic freak where the rules dont apply, one friend i have has arnold style muscle belly and shape, trains 5 times per week, trains hard but knowledge is shit, and is fantastic physique....GO FIGURE.

alos his lifting form is shitty

[Stavios]

Not true brother (even though how some pro's train volume and get huge always throws a spanner in the works).

U need recovery especially as natural and worse the genetics = more easily overtrained. (but im sure u eat fantastic which always helps).

One thing that can get annoying is the rare genetic freak where the rules dont apply, one friend i have has arnold style muscle belly and shape, trains 5 times per week, trains hard but knowledge is shit, and is fantastic physique....GO FIGURE.

alos his lifting form is shitty

I am not natural since today

I would not train as much if I took nothing, I know I'd burn out

[flexingtonsteele]

Hitting each bodypart twice a week I did this........I got this from jumpstarts favourite. Stan McQuay.

Monday: Chest, shoulder, tris

Tuesday: Back Biceps rear delts

Wednesday: rest

Thursday: Quads, Hams, calves

Friday: Rest

Saturday: Chest, quads (light), tri's (light)

Sunday: Back, Hamstrings, biceps.

[SteelePegasus]

Hitting each bodypart twice a week I did this........I got this from jumpstarts favourite. Stan McQuay.

Monday: Chest, shoulder, tris

Tuesday: Back Biceps rear delts

Wednesday: rest

Thursday: Quads, Hams, calves

Friday: Rest

Saturday: Chest, quads (light), tri's (light)

Sunday: Back, Hamstrings, biceps.

probably better off shifting the off day from friday to sunday
also better to shift chest to friday from saturday, otherwise it is too close to monday

that is my routine...except I do chest and bison the monday
tuesday back and  tris
wed off
thursday legs
friday repeat monday
sat repeat tues
sunday off

[D_1000]

Back and legs on the same day? Nah mate - you wanna split that up for starters.

Yes. I don't think there is much if anything I would like about this program.

[flexingtonsteele]

probably better off shifting the off day from friday to sunday
also better to shift chest to friday from saturday, otherwise it is too close to monday

that is my routine...except I do chest and bison the monday
tuesday back and  tris
wed off
thursday legs
friday repeat monday
sat repeat tues
sunday off

yea i agree.

[Alex23]

yea i agree.

I'm confused. 

Dude, call me tomorow, I need to revamp my split as well.