Author Topic: What is your training split (Read 4158 times)

BatistaSL · « **Reply #50 on:** February 18, 2009, 07:28:52 PM »

My current schedule

1.Monday Legs(Quads,hams,calves,Forearms)(1.1/4 hours)
2.Tuesday Chest, Tries(45 Minutes)
3.Wednesday Back,Biceps(45 minutes)
4.Thursday Shoulders,Calves,forearms(1 1/4 hours)
5.Friday Biceps,triceps(45 minutes)
6. rest
7.rest

What do you think.

JasonH · « **Reply #51 on:** February 19, 2009, 01:21:34 AM »

Quote from: Method101 on February 18, 2009, 02:08:29 PM

your letting your body rest for way too long and thus progressing far slower. Bodyparts only take 3 days to recover why are you giving them 6

Disagree - with your method you will lead to burnout very quickly and will be forced to take time off thus affecting any future gains. You have to train to meet your needs and means. I'm working a day job and am mentally tired before I even get to the gym. Then I'm training to physical failure in the gym and so my whole body is exhausted. There's no way I could train the same bodypart twice a week - bodyparts work in sync with others indirectly and so in theory they get worked twice a week at least if you look at it from that. I'm sure you train hard but if you train as hard as I do then there's no way you'd be able to train very long and consistently with that training split you're suggesting.

Method101 · « **Reply #52 on:** February 19, 2009, 01:37:28 AM »

Quote from: BigJ on February 19, 2009, 01:21:34 AM

Disagree - with your method you will lead to burnout very quickly and will be forced to take time off thus affecting any future gains. You have to train to meet your needs and means. I'm working a day job and am mentally tired before I even get to the gym. Then I'm training to physical failure in the gym and so my whole body is exhausted. There's no way I could train the same bodypart twice a week - bodyparts work in sync with others indirectly and so in theory they get worked twice a week at least if you look at it from that. I'm sure you train hard but if you train as hard as I do then there's no way you'd be able to train very long and consistently with that training split you're suggesting.

The way i work it, bodyparts that work in sync with eachother are trained on the same day.. so they are under stress 2 times per week and have 3 days of complete rest inbetween sessions.
It is a scientific fact that if you eat correctly etc. your muscles require only 3 days to regain 100% strength.

Method101 · « **Reply #53 on:** February 19, 2009, 01:43:08 AM »

heres what i do sorry if i don't use the correct names for some exercises but you get the idea, this is copied from my log in made in microsoft word.

4 Sets and 8 reps for each exercise.

Day 1 - Chest/Shoulders/Triceps

Barbell Bench Press
Incline Dumbell Bench Press
Machine Chest Fly

Dumbell Triceps Extention(Two hands overhead)
Cable Triceps Pushdown

Machine Shoulder Press
Front Cable Lateral Raise
Rear Delt Flyes

Day 2 - Legs/Abs

Hack Squat
Leg Press(one leg at a time)
Leg Extensions

Leg Curls(on a machine)

Standing Calf Raise - only 2 sets and higher reps
Seated Calf Raise - only 2 sets and higher reps

Leg Raises
Machine Crunches

Day 3 - Back/Biceps
Dumbell Curls
Rope Hammer Curls

Deadlifts
Barbell Rows
Lat Pulldown
Seated Close Grip Row

Dumbell Shrugs
Upright Rows

JasonH · « **Reply #54 on:** February 19, 2009, 04:06:13 AM »

Quote from: Method101 on February 19, 2009, 01:37:28 AM

The way i work it, bodyparts that work in sync with eachother are trained on the same day.. so they are under stress 2 times per week and have 3 days of complete rest inbetween sessions.
It is a scientific fact that if you eat correctly etc. your muscles require only 3 days to regain 100% strength.

Yep - I can see your point and seeing as I've never trained on that sort of split before it's impossible to say how my body would fare - but I'm not sure it would thank me for it. If I didn't have a day job then it's something I would consider.

What's your weight/measurements and how long have you been following this split with results?

JasonBourne22 · « **Reply #55 on:** February 19, 2009, 05:31:06 AM »

Quote from: Method101 on February 19, 2009, 01:43:08 AM

heres what i do sorry if i don't use the correct names for some exercises but you get the idea, this is copied from my log in made in microsoft word.

4 Sets and 8 reps for each exercise.

Day 1 - Chest/Shoulders/Triceps

Barbell Bench Press
Incline Dumbell Bench Press
Machine Chest Fly

Dumbell Triceps Extention(Two hands overhead)
Cable Triceps Pushdown

Machine Shoulder Press
Front Cable Lateral Raise
Rear Delt Flyes

Day 2 - Legs/Abs

Hack Squat
Leg Press(one leg at a time)
Leg Extensions

Leg Curls(on a machine)

Standing Calf Raise - only 2 sets and higher reps
Seated Calf Raise - only 2 sets and higher reps

Leg Raises
Machine Crunches

Day 3 - Back/Biceps
Dumbell Curls
Rope Hammer Curls

Deadlifts
Barbell Rows
Lat Pulldown
Seated Close Grip Row

Dumbell Shrugs
Upright Rows

Is this your routine everytime you train those body parts? How often do you change the routine? Only cause sticking to the same routine same reps gets boring and stalls progress. I used to do a similar rotine bout 4 years ago just didn't work well for very long.

Ringo365 · « **Reply #56 on:** February 19, 2009, 05:39:49 AM »

1,Chest
2,Back
3,Legs-Calves
4,Shoulders
5,Arms
6,Hams
7,Off

CalvinH · « **Reply #57 on:** February 19, 2009, 06:04:54 AM »

Mon-post on Get Big
Tue-post on Get Big
Wed-post on Get Big
Thur-post on Get Big
Fri-post on Get Big
Sat-post on Get Big
Sun-rest,just lurk on Get Big

Method101 · « **Reply #58 on:** February 19, 2009, 06:36:43 AM »

Quote from: JasonBourne22 on February 19, 2009, 05:31:06 AM

Is this your routine everytime you train those body parts? How often do you change the routine? Only cause sticking to the same routine same reps gets boring and stalls progress. I used to do a similar rotine bout 4 years ago just didn't work well for very long.

yea i use the same routine everytime now, i don't believe in muscle memory and it never really gets boring for me.

Most people say it's to intese for naturals because we take longer to recover, but if your bulking and eating aload of calories i think you will be able to maintain a high intesity.

If i was going to go on a diet i would probably change things around and go back to a 7 day training split..

Nasty Nate · « **Reply #59 on:** February 19, 2009, 09:43:29 AM »

Quote from: Method101 on February 19, 2009, 06:36:43 AM

yea i use the same routine everytime now, i don't believe in muscle memory and it never really gets boring for me.

I agree. If you're getting stronger on basic movements, then you'll continue to grow.

TacoBell · « **Reply #60 on:** February 19, 2009, 09:51:18 AM »

Tues/Fri/Sat I get sex, and somewhere in the rest of the week the wife throws in a bj...

El Diablo Blanco · « **Reply #61 on:** February 19, 2009, 09:55:22 AM »

Quote from: johnnynoname on February 18, 2009, 06:55:43 PM

google it

it is the SHIT

What do you do exactly?

robins · « **Reply #62 on:** February 19, 2009, 09:57:08 AM »

I don't like split-training.

I do ub/lb.

PeteCZ · « **Reply #63 on:** February 19, 2009, 10:01:48 AM »

Day 1

hamstrings
chest
biceps

Day 2

back
triceps
calves

Day 3

Quads
Shoulders
forearms

training 5 times a week (so the next weak si started with the day 3 training, next one with day 2 training and then everything repeats)

i used to train fullbody routines but it's good only if you wanna be strong or big (doesn't mean with bodybuilder's 'built' )

El Diablo Blanco · « **Reply #64 on:** February 19, 2009, 10:05:00 AM »

Monday
Chest
Back
Legs
Shoulders
Biceps
Triceps
Traps
Forearms
calves

Tuesday
Deep Tissue Massage

Wednesday
Asian Full service massage

Thursday
Rest

Friday
Deep Tissue Massage

Saturday
Asian Full service massage

Sunday
Rest

Monday
Repeat

BayGBM · « **Reply #65 on:** February 19, 2009, 10:20:48 AM »

from Don Youngblood

1 - chest/abs
2 – back
3 - day off or cardio
4 – arms
5 - shoulders
6 - legs
7 - day off or cardio

johnnynoname · « **Reply #66 on:** February 19, 2009, 12:55:09 PM »

Quote from: mon_of_steele on February 19, 2009, 09:55:22 AM

What do you do exactly?

basically, it is 8 rounds
each round is 20 seconds of sprinting AS HARD AS YOU CAN followed by 10 seconds of walking
the workout is 4 minutes long BUT IT IS THE GREATEST/MOST EFFICIENT WAY TO BURN FAT/GET INSANLEY SHREDDED EVER

btw, tabata isn't a exercise per se rather it is a protocol that can be adapted to most exercises like burpees, hindu squats and so on

again, google "tabata protocol" for more information

also, If you consider trying tabatas, I totally recommend one of this interval timers
www.gymboss.com

furthermore, I wouldn't even dare to try the full 8 rounds my first time around
start off with 4 and add around every week or two till you get to the full 8
trust me, even at 4 rounds/2 minutes, this workout is certainly where it is at

Method101 · « **Reply #67 on:** February 20, 2009, 12:04:15 AM »

Quote from: johnnynoname on February 19, 2009, 12:55:09 PM

basically, it is 8 rounds
each round is 20 seconds of sprinting AS HARD AS YOU CAN followed by 10 seconds of walking
the workout is 4 minutes long BUT IT IS THE GREATEST/MOST EFFICIENT WAY TO BURN ~~FAT~~ MUSCLE/GET INSANLEY SHREDDED EVER

MONSTER_TRICEPS · « **Reply #68 on:** February 20, 2009, 01:12:42 AM »

Lmao at these guys with a separate arm day.

I wouldn't even be motivated to go to the gym for that.

BatistaSL · « **Reply #69 on:** February 20, 2009, 01:38:25 AM »

Quote from: CalvinH on February 19, 2009, 06:04:54 AM

Mon-post on Get Big
Tue-post on Get Big
Wed-post on Get Big
Thur-post on Get Big
Fri-post on Get Big
Sat-post on Get Big
Sun-rest,just lurk on Get Big

johnnynoname · « **Reply #70 on:** February 20, 2009, 02:29:53 AM »

Quote from: Method101 on February 20, 2009, 12:04:15 AM

say what you will about tabata, all i can say is this

if you want a torso like this...

...then Tabata's are for you

granted, john basedow dwarf's me but i guarentee that the chics (and queens) dig that torso

kiwiol · « **Reply #71 on:** February 20, 2009, 02:37:53 AM »

Quote from: MONSTER_TRICEPS on February 20, 2009, 01:12:42 AM

Lmao at these guys with a separate arm day. I wouldn't even be motivated to go to the gym for that.

Yeah, but that doesn't mean it won't work for others. I train biceps and triceps separately, by themselves (throw in about 15 mins of calf work in the end) everytime and the workout goes for 2.5 - 3 hours like the rest of my workouts. I do triple drops on all of the exercises and superset triple drops too. Take about 5 - 6 mins off between sets so I can do the same heavy weight for the 2nd set as I did for my first.

And I train each body part once every 2 weeks, except legs which get trained once a week.

Get Rowdy · « **Reply #72 on:** February 20, 2009, 03:15:20 AM »

Right now it's looking something like

Mon - Shoulders, back, arms
Tues - Cardio or legs
Wed - Cardio or legs
Thurs - Arms, and shoulders or back
Fri - Tire flips, fence jumps, hill sprints, explosive squat jumps, explosive clap pushups, neck training.
Sat - Rest, cardio, or rum
Sun - Rest

Might start adding another Friday session onto Tuesday or Wednesday.

Get Rowdy · « **Reply #73 on:** February 20, 2009, 03:24:06 AM »

Agree with Johnny about Tabata. It's quick and brutal, I like it with sprinting, punching bag, db thrusters and db squats.

Method101 · « **Reply #74 on:** February 20, 2009, 04:02:34 AM »

Quote from: johnnynoname on February 20, 2009, 02:29:53 AM

say what you will about tabata, all i can say is this

if you want a torso like this...

...then Tabata's are for you

granted, john basedow dwarf's me but i guarentee that the chics (and queens) dig that torso

when do you compete in your next swimming tournament?