The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 10 of 10
  1. #1
    Wannabebig Member Spawn's Avatar
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    need guidance for a 3 day split

    i'm gonna be starting on a 3 day split nextweek but i cant decide on which split to do. so i've come up w/ the following which would work for me, taking into account schedule & so forth. but i'd like to know the pros & cons so i can weigh it all out and choose the one which will give optimum results.

    Split X
    tue: chest/shoulders/traps
    fri: legs/back
    sun: bis/tris
    (what i like about this one is that i dont have to go to the gym on Sunday; i can do that at home w/ DBs, meaning more time for other stuff. Q: if i dont give shoulders their own day will that shortchange their progress?)

    Split Y
    tue: chest/tris
    fri: back/shoulders/traps
    sun: legs/bis
    (this is my original split; i came up w/ this by messing w/ other routines & finally found good intensity each training day splitting the bodyparts as such; bad thing is that it means 1 more day in the gym)

    WBB #1
    i've honestlfy never given this a go. i already got started before finding wbb..so i'll probably give it a try w/ a few modifications, if ever.

    So in a nutshell, i favor split X because it's minus one trip to the gym. split Y is alright but i'd ditch it if split X is okay w/ u guys. WBB1, if u guys insist.

    well, any insights will be a beaut, thanx.
    Last edited by Spawn; 08-25-2003 at 05:07 AM.

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  3. #2
    Banned
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    split X is out, legs and back on 1 day is too crazy

    Split Z: Tue: chest/ tri / shoulder
    Fri: Back/ Bi / Trap
    Sun: Legs

  4. #3
    Senior Member
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    My 3 day split:
    Monday:
    Chest, Back, Calves
    Wednesday:
    Legs, Abs
    Friday:
    Arm, Shoulder, Calves

    I am trying to catch my calves up so im doing it twice a week, usually heavy/light. As of traps, mine are pretty big so I only work it out indirectly. Every once in a while i might throw a set or two of shrugs in.

  5. #4
    zen idiot Scott S's Avatar
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    How about a chest/shoulders/triceps, back/biceps, and legs split? That way, each muscle group gets a full week to recover.

  6. #5
    Senior Member unshift's Avatar
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    :withstupi

    or just do a WBB routine

  7. #6
    Wannabebig Member Spawn's Avatar
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    Originally posted by Scott S
    How about a chest/shoulders/triceps, back/biceps, and legs split? That way, each muscle group gets a full week to recover.
    i kinda like that one. but i gotta carify with the other exercises/sets since this split is foreign to me...anyway here goes.

    day #1

    chest:
    incline db 3 x 6-8
    flat 2 x 6-8
    db flys 2-3 x 6-8 ....i'm pretty burnt out by here..but we'll see

    shoulders:
    shoulder press 2 x 6-8

    tris:
    overhead ext (i think that's what its called) 2 x 6-8
    pushdowns(?) 2 x 6-8

    i got a feeling that's all i'll be able to muster...u think this can be done in 1:15 hours max???

  8. #7
    Wannabebig Member Spawn's Avatar
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    day #2

    back:
    weighted pullups 3 x 6-8 <--- is this sufficient for lats??
    seated rows 2 x 6-8
    bent rows 2 x 6-8 <-- is there redundency in doing seated and bent?
    db rows 2 x 6-8

    shrugs 2 x 6-8

    bis:
    bb curls 2 x 6-8
    hammer 2 x 6-8

  9. #8
    Wannabebig Member Spawn's Avatar
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    day #3

    legs:
    squats 3 x 6-8
    leg press 3 x 6-8
    curls 2 x 6-8
    calf raises 2 x 6-8

    is that it? i dont know what else to put in. please tell me if this is insufficient.

    anyway, thanks a ton for any input, aye...as of right now i'm revamping not just my routine, but my whole life. i'm just not cutting it in class anymore, so i need to maximize all my time. is there no way at all for split X to work? what if i did this:

    day1: chest/back <-- i have no idea what exercises are possible to incorporate on this day
    day2: legs/traps
    day3: bis/tris/shoulders <-- done at home

  10. #9
    Crrrrrrrrrrest!!!!! mikey4402's Avatar
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    Originally posted by Spawn
    day #3

    day1: chest/back <-- i have no idea what exercises are possible to incorporate on this day
    day2: legs/traps
    day3: bis/tris/shoulders <-- done at home
    thats better then split x IMO, but you still got two big muscle groups working on day 1 . i would go with splite z2wsg or what ever the one with chest and tri, back and bis, legs and shoulders


    if you do the one that scot said, i would do more then one exerice for the shoulders, some laterals or something....
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  11. #10
    Wannabebig Member Spawn's Avatar
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    okay...i'm doing WBB1 with a few adjustments so please give them a look. the exercises italicized are either adjustments of reps/sets, replacements of exercises originally in wbb1 or unsure whether or not i'm going to do them.

    day 1: chest, back

    Chest:
    flat bench : 2 x 6-8
    incline db press : 2 x 6-8
    flys 2 x 6-8 <-- replaced dips

    Back:
    pull ups 2 x 6-8
    deadlifts 2 x 6-8
    seated rows 2 x 6-8 <-- replaced db rows...kinda sick of them.
    shrugs 1 x 6-8

    day 2: legs

    squats 2 x 6-8 reps
    leg press 2 x 6-8 <-- replaced hack squat. dont know what that is exactly
    leg curls 2 x 6-8
    SLDL 2 x 6-8 <-- i honestly dont know if i can do this. my back is a b*tch
    calve raises 4 x 10

    day 3: shoulders, tris, bis ..i'll be doing these at home w/ my DBs

    shoulders:
    seated db press 3 x 6-8 <-- i upped the sets because i cant do military presses are N/A for home
    lateral raises 2 x 10

    triceps:
    db overhead ext 3 x 6-8 <-- took out close grip bench, french press.. N/A for home

    biceps :
    db curls : 2 x 6-8
    hammer curls : 1 x 6-8

    so howzat?

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