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Need some help with making a new split!

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Posted by: Machher

Hi,

I am in a bit of a dillema. I have seemed to hit a plateau with my biceps. Since my bicep and back day were on the same day, i usually ended up being too exhausted and cant force a very high weight / many reps / sets outta my biceps.

Fortunatley all my other body parts are getting stronger steadily, so i am sure that only my biceps that have plateaued due to the reason stated above.

So i figure seperating biceps and back is a good idea, but that would make my routine look something like this:

Day 1: Biceps, Forearms.....
Day 2: Rest
Day 3: Legs
Day 4: Soccer
Day 5: Back, Chest etc.......
Day 6: Rest
Day 7: Rest

So now the problem with this routine is that after my leg workout im usually very sore the following day. Hampering greatly my ability to run.

So now im confused as how to set up my schedual around soccer so that legs is well before/after soccer but biceps and back are evenly spread out so that i can end the plateau.

Also im wondering about deadlifts, where is the focus of the exercise? in both thighs and lower back? or just one of them.

Thanks


Posted by: Prince

How about this?

Day 1: Legs
Day 2: Chest, Shoulders
Day 3: Rest
Day 4: Soccer
Day 5: Back
Day 6: Biceps, Triceps
Day 7: Rest


Posted by: Machher

Quote:
Originally Posted by Robert DiMaggio
How about this?

Day 1: Legs
Day 2: Chest, Shoulders
Day 3: Rest
Day 4: Soccer
Day 5: Back
Day 6: Biceps, Triceps
Day 7: Rest
where would back go?

Lemme write out the full split

Day 1: Legs
Day 2: Chest, Shoulders, (Back)
Day 3: Rest
Day 4: Soccer
Day 5: Back
Day 6: Biceps, Triceps, Forearms
Day 7: Rest

theres 3 days rest beween back and biceps but only 2 between biceps and back....what i posted sounds good?


Posted by: Prince

Quote:
Originally Posted by Machher
where would back go?
it's on Day 5


Posted by: Machher

Quote:
Originally Posted by Robert DiMaggio
it's on Day 5
lol im blind.

no id rather keep it to a 3 day split. My gym is 45 mins away and i take a bus. I dont want to lug myself over there for a 15 min workout.


Posted by: Prince

Quote:
Originally Posted by Machher
no id rather keep it to a 3 day split. My gym is 45 mins away and i take a bus. I dont want to lug myself over there for a 15 min workout.
in that case I would do this:

Day 1: Legs, Shoulders
Day 2: Rest
Day 3: Chest, Biceps
Day 4: Soccer
Day 5: Rest
Day 6: Back, Triceps
Day 7: Rest


Posted by: Machher

day 1 is gonna be a long day


Posted by: Prince

Quote:
Originally Posted by Machher
day 1 is gonna be a long day
you could put shoulders with chest and biceps instead.


Posted by: chunky34

Quote:
Originally Posted by Machher
day 1 is gonna be a long day
Or doing a "circuit like" training. I explain : you do 1 set of squat, then take a bit of rest , then do 1 set of db press for example. My point is alternate exercises of legs and shoulders. Then you dont need to do all shoulders sets after legs, you just do shoulders when resting your legs.

I did that when I wasnt on HST, and this workout last 40-45min.


Posted by: Machher

sounds good, thats wut i was hoping to do.

thanks all


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Need some help with making a new split!


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