The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 5 of 5
  1. #1
    Senior Member
    Join Date
    Jan 2005
    Posts
    232

    Confused about split.

    I've posted something about this before, but I'm still trying to figure it out....I'd like to figure out a solid 3-day split for gaining mass that gives me enough rest for each muscle group. Right now I'm using this:

    Day 1: chest/triceps
    Day 2: back/biceps
    Day 3: legs/shoulders

    I do this on a 2-day on, 1-day off routine (which I like a lot)

    However, the problem is that doing chest/triceps on the same day and back/biceps on the same day always leaves my triceps and biceps too tired to isolate after using them in chest and back movements. So, I'd like to split them up on different days.

    I was thinking something like this:

    Day 1: chest/biceps
    Day 2: legs/shoulders
    Day 3: off
    Day 4: back/triceps
    Day 5: off
    Day 6: chest/biceps
    Day 7: legs/shoulders
    Day 8: off
    Day 9: back/troceps
    Day 10: off
    etc etc

    Only problem is that with this I'm working chest and shoulders on consecutive days, so I'm a little worried that's not enough rest. Some help?

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Professional hobbit Focused70's Avatar
    Join Date
    Dec 2003
    Location
    Hobbiton, The Shire
    Posts
    7,811
    *sigh*

    Try it this way:

    1: Chest/triceps
    2: Rest
    3: Legs/shoulders
    4: Rest
    5: Back/biceps
    6: Rest
    7: Rest

    As above, there's not enough rest between muscle groups. Also it seems you're a bit upper bod heavy.

    If you still want to do a 2 on/1 off, I would structure things like this:

    1: Chest/back
    2: Legs
    3: Rest
    4: Arms
    5: Shoulders
    6: Rest

    Rinse and repeat. Save the direct arm work for another day. You will be training your arms and shoulders indirectly on your primary days in any event.

    Stash
    Last edited by Focused70; 03-14-2005 at 03:32 PM.
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

  4. #3
    Senior Member
    Join Date
    Jan 2005
    Posts
    232
    That second one looks good, but if I did that I'd be pounding arms on one day and then doing shoulders the very next....is that enough rest?

  5. #4
    Professional hobbit Focused70's Avatar
    Join Date
    Dec 2003
    Location
    Hobbiton, The Shire
    Posts
    7,811
    You could always combine the two into one. I was just templating according to your split.

    Stash
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

  6. #5
    Banned
    Join Date
    Sep 2004
    Location
    Jacksonville, Florida
    Posts
    0
    Try working out each muscle group hardcore once/week. Thats usually enough per week for most people.

Similar Threads

  1. 2 day split?
    By Darth Cheng in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 06-09-2004, 07:18 PM
  2. Schedule changing; stick with split or go full body
    By Iron Heart in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 03-24-2004, 08:21 PM
  3. need guidance for a 3 day split
    By Spawn in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 08-27-2003, 08:33 PM
  4. Time to change split?
    By GhettoSmurf in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 07-19-2003, 08:31 AM
  5. Best 2x Per Week Split
    By aka23 in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 03-27-2003, 07:56 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •