I am interested in what folks are doing for training splits - I am currently putting together a new routine and am looking at a 3-day split (Push, Pull, Legs) similar to the one on EXRX.net; however, I think that a 3 day split might either not cover enough muscles sufficiently or may make my lifting sessions too long. Any suggestions on training splits (# of days, muscle groups, rest periods)? Thanks for any help.
I currently use a 4 day split
I like it, but a three day, "push-pull-legs" split is intriguing and I may switch to that soon. I am also needing to add more cardio to my workouts as a I have an endurance type race coming up soon.
"damn...can't beat logic like that.
NAte is exactly right." - Tryska
I'm on a 4 day right now ...
I use a legs/shoulders back/bi chest/tri split. 3 days a week i go. If I'm feeling adventurous, the 4th day in a week is when I star the split over
From a bodybuilding perspective, I would recommend something like this:
...and here's how I'd split it up. I'd take 2 days between each day in the gym. Every 3rd break between Pull and Push, I'd throw in a day for deadlifts alone. On the standard Pull day I would avoid deads altogether and focus more on your rows, pullups, and guns. (note: I'm not saying be a curl jockey.) On your Push day I would do 4 heavy sets of bench and then add 2 sets of assistance work, something in the neighborhood of skulls.
Last edited by Saturday Fever; 08-19-2002 at 12:30 PM.
DAY 1 : CHEST/BIS/Forearms
Day 2 : SHOULDERS/TRAPS/TRIS
Day 3 : Back/lats/ABS
Day 4 LEGS
Stats / PERSONAL BESTS
Age: 17 ½
BF: 10 %
Height : 176cm
Weight : 170-172 lbs (78 kg)
Biceps : 16" +
Incline DB Bench Press : 90lbs x 7
Hack Squat Machine : 450lbs x 4
Bench : 225lbs x 8 / 235lbs x 5
Parallel Dips : BW + 172lbs x 7
DB Shoulder Press : 80lbs x 6
Standing BB Curl : 138lbs x 4
Incline Bench : 210 lbs x 4
SkullCrushers : 132lbs x 4
Military Press : 176lbs x 4
Flat DB Flyes : 70lbs x 6
Squat : 330lbs x 8 / 365lbs X 2
GOAL : Lift Heavier, Get Bigger !
Depends on the season. I throw shot and disc for my highschool. So in preperation for that (usually starting about end of novemeber) I go into a 6 day workout plan as follows; everyother day is uperbody, and the days inbetween are lowerbody. So for me it's all in what I am doing and the time of the year. Majority of the year is a 3 day split, except for the little time leading up to track!
Second place is just a generic term your mom created to make you not feel bad about losing, because second place is actually first loser!
MON: BACK & BI'S& SHOULDERS
WEDNSDAY: CHEST & TRICEPS
SATURDAY: CHEST& TRICEPS
F-FIVE!!!!! F-FIVE!!!!!! ITS OVER ITS OVER!!!!!
chromium, i like that routine, think im going to give it a shot, exept i dont do shoulders and will throw deads in on one of those back days
my goals: gain weight and muscle mass
sunday - off
mon - chest / shoulders
tues - off
wed - legs / abs
thurs - off
fri - arms / back
sat - off
Just started a 4 day power mass routine working the big 3 and assist lifts on seperate days