Need help with a new split. [Forum Archive]

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Need help with a new split.

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Posted by: racoon02

My old split was mon - fri I would work out 4 of those days(usually thursday I would take off), and I would have the weekend to rest.

I would do

chest/back
Legs
bi/tri
shoulder/trap

Due to circumstances starting this week I will not be able to workout on tuesdays, and thursdays.

I was thinking maybe mon - wed - fri, and maybe trying to squeeze an extra body part in the workouts while still trying to be in and out of the gym in an hour.

For example

Mon - Chest/back/bi
Wed-Legs
Fri-Shoulders/triceps

I also am available to workout on the weekends if need be.

How would you divvie up this split?

Posted by: Cold Iron

If I was doing a 3day split, I wold make it
Push
Legs
Pull

Posted by: racoon02

If I did all push in the same day I would be doing Triceps, and chest in the same day. Is this good? I was under the impression that you wanted to work antagonistic muscles, not agonist.

However I could be wrong.

Posted by: Cold Iron

It's really a matter of personal preference and what works for you. When done this way, the volume is adjusted accordingly, which would be downwards.

Posted by: racoon02

Would you work shoulders also in the push day, and throw traps into the pull day?

Posted by: vegman

Quote:

Originally Posted by racoon02

Would you work shoulders also in the push day, and throw traps into the pull day?

I would. but I would do traps on leg day

Posted by: Cold Iron

Quote:

Originally Posted by racoon02

Would you work shoulders also in the push day, and throw traps into the pull day?

ya man

p.s lookin' big in your pics

Posted by: Yanick

upper push=chest/shoulders(anterior, lateral heads)/tri's
upper pull=Back/traps/post. delt/bi's
legs=legs (the most important day IMO)

Posted by: racoon02

Ok Ill try this split for the next couple of weeks. Thanks guy.

Posted by: racoon02

Sorry about this, but one more question.

When you say, "Turn down the volume" do you mean limiting the number of sets more?

I try to keep my workouts under an hour so doing all these in one day is going to be difficult. So I was thinking maybe... One(maybe two if needed) exercizes per muscle group... Three sets each while having enough weight on to take the last two sets to failure... does that sound about right?

Posted by: CowPimp

You may also want to consider doing a full body routine. I just started doing HST not long ago, and I love the full body workouts. I initially started doing full body workouts when I got back into lifting. They are really killer, but I'm already becoming conditioned to the rigors of it.

Posted by: P-funk

Quote:

Originally Posted by racoon02

Sorry about this, but one more question.

When you say, "Turn down the volume" do you mean limiting the number of sets more?

I try to keep my workouts under an hour so doing all these in one day is going to be difficult. So I was thinking maybe... One(maybe two if needed) exercizes per muscle group... Three sets each while having enough weight on to take the last two sets to failure... does that sound about right?

if you are doing upper body in one day and using the proper intensity then your volume will be pretty low. Don't think of it as one or two body parts a workout. think of it as just UPPER BODY. A lot of exercises have overlaping muscles. Pick a few to focus on and then next time pick a few different ones.

Posted by: racoon02

I see.

Thanks, you guys are great.

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