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Author Topic: finally changing my split  (Read 988 times)
Cavalier22
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« on: February 13, 2006, 06:14:44 PM »

 Basically for a long ass time i have been hittin each bodypart once a week in the standard form with a lil deviation, such as M-chest/tris, T-back, thurs-shoulders traps, fri-legs,bis

Finally I am going to switch thigns up as my gains have started to fizzle.  I want to hit each bodypart twice.
Such as

M-Chest Shoulders Tris
T- back Bis
W-legs
-OFF
repeat

2 things i would like some help from those who know more and are more experienced:

A. I have never done this kinda split, at least not when i was seriosly lifting.  What kinda program should i be setting up in terms of volume etc:  how does this look

day 1:  (these are working sets)
Incline Press 3X8
Flyes 3X 10
Bench Press 3X8
DB Shoulder Press 3X8
Lateral raises 3X8
Weighted Dips 3 X8
Skullcrushers 3 X`12

day 2:
Pullups 4 X10
Barbell Rows 3 X 8
Db Rows or Deadlifts (switch every other workout) 3X6-8
Reverse lat pulldown or cable rows (switch every other workout) 3X12
Barbell Curls
Hammer DB curls

day 3.
Squat 4 X 10-12
Leg curls 4x10
Leg press 3X 10
calf raise 3-15



2.  what about going to failure.  I usually go to failure or close to it on most of my lifting in my once a week split because i want to totally rip the muscle apart since it will basically get 7 days off.  In a twice  a week split do i not go to failure at all, or barely if ever.  Also, do you think i should cut the volume from above at all of does that look good.  I dont respond well to real low volume i have noticed.

Also I am 22 and a natural

let me know what you guys think, i really appreciate it.

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Sculpter
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« Reply #1 on: February 13, 2006, 08:46:54 PM »

Wow!! Your tris are gonna be taking a beating on Mondays from the way you have that set up.Personally the way I would do this split myself is:
               Monday-Chest,Biceps
               Tuesday-Legs,Delts
               Wednesday-Back,Triceps
Then repeat from Monday to Wednesday again & finish on Saturday.No off day in between but only because my gym isn't open on Sundays.I would stick to maybe 2 mass exercises for each bodypart & 1 shaping/pumping exercise & do each for 3 sets not counting warmups.Abs can be worked every second day or alternate them by working lower abs 1 day then doing upper abs the next day then a rest day for them & then repeat.
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Cavalier22
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« Reply #2 on: February 13, 2006, 10:25:14 PM »

hows this look

M:

Incline 3 sets
some sort of Flyes 3 sets
Bench 3 sets
Barball Curls 3 sets
DB Hammer curls 3 sets
Preacher curls 3 sets

T

Squats 4 sets
Lying leg curls 3
Calf raises 3
DB Military Press
Side laterals
Cleans

W

Pullups 4
barbell rows4
seated cable rows/deadlifst (alternate) 3 sets
weighted dips 3
Skulls 3
tricept extension (rope) 2

OFF

what about goin to failure? is that a bad idea for hittin everythin twice a week?
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Sculpter
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« Reply #3 on: February 15, 2006, 06:53:31 AM »

Heres the way I would do this type of routine if you.Been thinking of going twice a week per muscle group myself lately so heres what I would do.
   Monday-Incline Bench Press
                Flat Bench press
                Incline Flies
                Barbell Curls
                Seated Incline DB Curls
   Tuesday-Squats
                  Hack Squats
                  Leg Curls
                  Standing Calf Raises
                  DB or Barbell Military Presses
                  Side Laterals
                  Bent Over Laterals
   Wednesday-Wide Grip Chins
                       Deadlifts or Bent Over Rows (alternate them)
                       Wide Grip Pulldowns
                       Close Grip Bench Presses
                       Lying Tricep Extensions (skull crushers)
                       Reverse Grip Pressdowns
As for going to failure I myself am not a great fan of that esp. if a natural trainer.I figure going to failure on maybe 1 set of each exercise once a week would be enough for a natty.I believe more in cycling your rep range for a natural trainer.
                       
                       
               
               
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Cavalier22
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« Reply #4 on: February 15, 2006, 03:33:25 PM »

thanks

anyone else wanna chime in ?
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