Your's Split Routines!

[galeniko]

Not really.  Diminishing returns at certain point, depending on individual.

well,or hormonal recovery limits and size growth limits.happens to gear users and naturals all the same.

the differenc in real size will be the difference in mgs weekly.

[Grape Ape]

well,or hormonal recovery limits and size growth limits.happens to gear users and naturals all the same.

the differenc in real size will be the difference in mgs weekly.

Yup.  Learned that from you - lol.

I was talking natural.  UJ was saying no overtraining.  Too blanketed a statement per person, goal, etc.

[Go 4 It]

Mon-shoulders
Tuesday-back
Wednesday-chest
Thursday-legs
Friday-shoulders/chest pump workout
Saturday-Bis and Tris
Sunday-off

cardio mon-thursday 1 hour

[Donny]

1- Full body
2- Condition
3- Full body
4 -Condition
5- Full Body
6- Condition

In theory

this

[galeniko]

Yup.  Learned that from you - lol.

I was talking natural.  UJ was saying no overtraining.  Too blanketed a statement per person, goal, etc.

yah overtraining that term is too vague.

while one could say defeatist-eqsue things like dont matter for a natural, one could also say it doesnt matter if the arms are trained once or 5 times weekly.itll be the same more or less.

however,the whole rest will start fading away on low calorie crash diet.

theres only realy hormonal, central nervous system limits and on steroids comes alimit where on start gaining more fat than muscle at certain point when increasing calories.

but certainly if anything ,training the large muscle groups will help burn fat much more than just pumping up the arms a little bit.

[Damios]

galeniko, do u mean train by instinct is the most effective? If i will be do it i will be in gym every day i think

[Powerlift66]

I have to train around a heavy work schedule so my 2 week breakdown looks like this:

1- Arms
2- Legs
3- Off
4- Chest and delts
5- Back
6- Legs
7- Arms
8-Off
9- Off
10- Chest and delts
11- Off
12-Back
13-Off
13-Off

I've tried numerous splits since going to this schedule and this seems to be the best.  Basically I work 7pm-7am with about 2 and a half hours in the car each day so I only train on my nights off. 

Good routine... The 1 body part per day split works well, especially for those with busy schedules.

[Dr.J]

Split pea soup is pretty darn good... good split!

[Damios]

Does anyone train here 6/7 days ( but more frequency than one body part per week, something like body party every 4/5/6 day ) a week when bulk/in off-season?

[gracie bjj]

i really like the 1 bodypart a day routine cause u can totally destroy the muscle n go home n recupe, i think if a person is in the gym longer than 1 hr n  a half they r defeating the purpose. i train alone n go as hard and as fast as humanly possible n go home,works great for me

[Sherief Shalaby]

chest and arms..
back, shoulders, and, traps..
legs and abs..

[CalvinH]

Mon-chest
Tue-back
Wed-legs
Thur-shoulders/traps
Fri-arms


...cardio 3-4 times a week,abs once.

[MONSTER_TRICEPS]

Legs everyday, back and presses 3 times a week.

[monstermunch]

Uncle Junior, you do talk a lot for a man that looks like utter shit.

[gracie bjj]

Mon-chest
Tue-back
Wed-legs
Thur-shoulders/traps
Fri-arms


...cardio 3-4 times a week,abs once.

i do that routine alot n it works great, i think by giving the whole upper body a rest on wed is awesome, then thur the delts r ready to get worked hard.

[Damios]

i do that routine alot n it works great, i think by giving the whole upper body a rest on wed is awesome, then thur the delts r ready to get worked hard.

Weekend OFF or you Repeat routine?

[gracie bjj]

Weekend OFF or you Repeat routine?

i do weekends off on that routine, when i do chest-tris on monday n back -bis on tues then legs on wed n delts on thursday n rest friday then i repeat monday on saturday

[_aj_]

Mon - off (early morning work meetings)
Tue - Legs
Wed - conditioning drills
Thu - Shoulders, traps, forearms
Fri - conditioning drills
Sat- Chest, Tris
Sun- Back, Bis

[Mawse]

uhm, arms whenever they feel ready.

no other pattern i make sure to train everything 1 time week, legs no longer than 10 days breaks between or they lose size and conditioning.

monday etc patterns are retarded, who needs a plan when to do what?

just train a muscle when its not sore.thats it.

theres finetuning ofc,like if the triceps are destroyed and aching and sore like hell, maybe dont do chest or shoulders that day, but do back or legs.

lol training plans haha, esp for gymrats who will never step on a stage.

yeah, I cringe at the days I used to 'have' to do chest on Monday, etc. What a fucking idiot.


Now I take a day, sometimes two days between workouts.. sometimes I do 3 days in a row. Life changes all the time and on days when I'm working 12 hour days, I'm stressed and didn't sleep or eat right I just don't go to the gym. OCD training routines doesn't make a bit of difference.

[Damios]

So something like 4 ON / 1 OFF in Your 2nd routine gracie bjj?

I thought about something similar like:

Mon - Chest + Bic
Tue - Back + Traps
Wed - Shoulders + Tric
Thu - OFF
Fri - Legs
Sat - Repeat ( Training from Mon )
Sun - OFF or Repeat ( Training from Tue )

or

Mon - Chest
Tue - Back
Wed - Shoulders
Thu - OFF
Fri - Legs
Sat - Bic + Tric
Sun - OFF or Repeat ( Training from Mon )

or something fking simple like:

Chest + Bic
Back
Shoulders + Tric
Legs

or

Chest
Back
Shoulders
Arms
Legs

and OFF day when i will be want  So sometimes 10 days straight training, sometimes only 2/3 days and rest. So thy way which is prefer by galeniko or Mawse

Fking hard to decide becouse i like spend time in gym doing volume training and using big weights in exercises like DL, SQ, BP...

[Cleanest Natural]

Currently

Mon - abs, upper body, 30 min cardio, stretching
Tue - abs, legs, 30 min cardio, stretching
Wed - same as Mon
Thu  - same as Tue
Fri  - same as Mon, Wed
Sat - same as Tue, Thu

I also do 1 hour of Yoga in the morning upon waking up.

[Hulkotron]

Bodybuilding is the muscle

[jr]

Day 1: full body  (squat, bench press or dips, deadlift or rows, lateral raises, chinups, curls, overhead tricep extensions) 30 reps per exercise
Day 2: rest
Day 3: rest
Day 4: full body
Day 5: rest
Day 6: rest
Day 7: full body
Day 8: rest
Day 9: rest
Day 10: full body
Day 11: rest
Day 12: rest
etc


sometimes add or remove rest days depending on how I feel

[local hero]

my current split


m...calves, hamstrings, quads              ( emphasis on calves and hams)

t..chest, back, shoulders and arms      ( emphasis on chest )

w... off

th..quads, hamstrings, calfs                 (emphasis on quads)      

f..chest, back, shoulders and arms      (emphasis on back n traps)

s..off  ( might train arms on this day if i leave them out last session )

s..off

[galeniko]

yeah, I cringe at the days I used to 'have' to do chest on Monday, etc. What a fucking idiot.


Now I take a day, sometimes two days between workouts.. sometimes I do 3 days in a row. Life changes all the time and on days when I'm working 12 hour days, I'm stressed and didn't sleep or eat right I just don't go to the gym. OCD training routines doesn't make a bit of difference.

yes man the one single thing i pay atention to is, to not train the legs as hard so theyre sore for a whole week, bc then cardio goes out of the window,and my legs are good enough, sore legs for 1 week keeps everything else back for that time.

i dont even have an on off pattern as far days go, however i force mysefl to have days off, to keep protein breakdown at bay(you know,kidney)

days off being scheduled is stupid too, what if you wake up with veins popping everywhere that day and feel full etc.

what i noticed, i take sometimes 2-3 days off in a row, after those days look my best,without a carbup meal, looks full and leaner.no idea why.

however training every day gives more the empty, dry like bone look which i love so much but thats history now.