NapsGear.net

          Follow Us on Facebook        Subscribe to us on YouTube        Follow Us on Twitter        IronMagLabs on Instagram        Sign Up for our Newsletter


Training Splits

Page 1 of 2 12 LastLast
Results 1 to 30 of 32

Thread: Training Splits

  1. #1
    Registered User


    Join Date
    Nov 2004
    Location
    California
    Posts
    617
    Rep Points
    879480

    Training Splits






    What type of splits do you guys use or like?

    as of right now im doing

    Day 1: chest, bicep
    2:legs
    3:shoulders
    4:off
    5:back, tricep
    6:off
    7:off
    8: Repeat day 1

    im looking to find a new one or to try another split..im running out of ideas and im curious as to what you guys use.

  2. #2
    Fueled by Testosterone
    MODERATOR
    CowPimp's Avatar


    Join Date
    Jan 2004
    Location
    Silver Spring, MD
    Posts
    15,929
    Rep Points
    16817091

    I've been off the full body tip for a while. I'll probably go back to upper-lower at some point in the not too distant future.
    The only time it's bad to feel the burn is when you're peeing...

    CowPimp Likes Iron - My Journal
    1RM Videos

  3. #3
    PISSED!!
    ELITE MEMBER
    viet_jon's Avatar


    Join Date
    May 2006
    Location
    Our home and Native land
    Posts
    2,625
    Rep Points
    596737

    I think changing splits is the best.

  4. #4
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,121
    Rep Points
    187047969

    I generally alternate programs that use a split like push/pull/legs or upper/lower, with full body ones.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  5. #5
    Registered User
    joesmooth20's Avatar


    Join Date
    Apr 2004
    Gender
    Male
    Location
    MN
    Posts
    1,084
    Rep Points
    5049440

    i'm doing upper/lower, it rocks.

  6. #6
    Registered User


    Join Date
    Nov 2004
    Location
    California
    Posts
    617
    Rep Points
    879480

    so most of you guys are training each bodypart 2-3 times a week then?

  7. #7
    Registered User


    Join Date
    Nov 2004
    Location
    California
    Posts
    617
    Rep Points
    879480

    my goal is hypertrophy and i am going to do a bodybuilding show this next summer so i am trying to put some muscle on in the time i have from now till when i start to cutt.

  8. #8
    I am Rollo Tomassee..
    ELITE MEMBER
    AKIRA's Avatar


    Join Date
    Jul 2005
    Location
    Outside the box
    Posts
    10,456
    Rep Points
    66562714

    Quote Originally Posted by WATTS View Post
    so most of you guys are training each bodypart 2-3 times a week then?
    In totality, technically yes. However, when people follow their programs (if they ever planned one out), some muscles are used more than they have to be. E.g. triceps,or even worse, biceps
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  9. #9
    Registered User


    Join Date
    Nov 2004
    Location
    California
    Posts
    617
    Rep Points
    879480

    what about for those of you that train each bodypart directly once per week, how are your splits looking?

  10. #10
    Registered User
    katt's Avatar


    Join Date
    Jan 2006
    Location
    Pacific Northwest
    Posts
    5,400
    Rep Points
    29652394

    push/ pull/legs for me - sets of 8-10 right now

  11. #11
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,121
    Rep Points
    187047969

    Quote Originally Posted by WATTS View Post
    what about for those of you that train each bodypart directly once per week, how are your splits looking?
    Very few people around here structure their programs like that. And for good reason - its a sucky way of doing things.

    Stick to thinking in terms of planes of movement (horizontal, vertical) or movement types (push, pull), or both.

    At the moment though im doing a Full Body 3x a week program (mon, wed, fri).
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  12. #12
    Registered User


    Join Date
    Nov 2004
    Location
    California
    Posts
    617
    Rep Points
    879480

    Quote Originally Posted by Gazhole View Post
    Very few people around here structure their programs like that. And for good reason - its a sucky way of doing things.

    Stick to thinking in terms of planes of movement (horizontal, vertical) or movement types (push, pull), or both.

    At the moment though im doing a Full Body 3x a week program (mon, wed, fri).
    you feel this is a good way to build size? compared to the other?

  13. #13
    Moderator
    MODERATOR
    Dale Mabry's Avatar


    Join Date
    May 2003
    Location
    Elsewhere
    Posts
    15,571
    Rep Points
    242738373

    I am doing full body body undulating right now, but thinking of taking a break and doing something different.
    If sense were common, everyone would have it.

    4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

    Check out my world famous Bob Loblaw's Law Blog at http://www.synergyhw.blogspot.com/...Just kidding, it's a health and wellness blog.

  14. #14
    Senior Member
    ELITE MEMBER
    Double D's Avatar


    Join Date
    May 2006
    Location
    Illinois
    Posts
    10,483
    Rep Points
    10928003

    I like it all!!!! No one thing for me, but if I had to pick a favorite it would be something with low reps and a good amount of volume....

  15. #15
    .::.:: Legend ::.::.
    ELITE MEMBER
    DiGiTaL's Avatar


    Join Date
    Mar 2006
    Gender
    Male
    Location
    Ca
    Posts
    2,666
    Rep Points
    329798223

    I think splits are more effective then other,
    i go:
    monday; chest, biceps, shoulders,
    tuesday; back, triceps, legs
    wed: off
    repeat
    weekend off

  16. #16
    Registered User


    Join Date
    Jun 2004
    Posts
    94
    Rep Points
    670693

    Quote Originally Posted by DiGiTaL View Post
    I think splits are more effective then other,
    i go:
    monday; chest, biceps, shoulders,
    tuesday; back, triceps, legs
    wed: off
    repeat
    weekend off
    Wouldn't it be better to work your triceps with chest and shoulders and biceps with back for this set-up? what is the reasoning behind this layout?

  17. #17
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,121
    Rep Points
    187047969

    Quote Originally Posted by WATTS View Post
    you feel this is a good way to build size? compared to the other?
    A training split doesnt dictate whether you will put on size or not. Its your diet, and to a lesser extent the rep ranges and intensities you use, that will promote hypertrophy and growth.

    What upper/lower, full body, and push/pull/legs programs have over bodypart splits, is higher frequency, and its much easier to implement compound exercises. Plus its harder to overtrain a muscle. If youre doing shoulders, chest, and triceps all on separate days youre overtraining your triceps for sure, and most probably your shoulders.

    All three can be put into an upper, push, or full body workout.

    Have you read the training stickies at the top of the training section?
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  18. #18
    Succinct
    ELITE MEMBER
    Witchblade's Avatar


    Join Date
    Jul 2006
    Location
    Holland
    Posts
    4,469
    Rep Points
    2519459

    Quote Originally Posted by Gazhole View Post
    A training split doesnt dictate whether you will put on size or not. Its your diet, and to a lesser extent the rep ranges and intensities you use, that will promote hypertrophy and growth.
    A split dictates the frequency and a general direction of just about all other factors. Therefore, a split definitely dictates muscle growth.

    What upper/lower, full body, and push/pull/legs programs have over bodypart splits, is higher frequency...
    Voila. I must say though, that most 3/week p/p/l routines don't have a higher frequency than training a bodypart once per week.

    Just a little nitpicking, I completely agree with the rest.

  19. #19
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,121
    Rep Points
    187047969

    Quote Originally Posted by Witchblade View Post
    A split dictates the frequency and a general direction of just about all other factors. Therefore, a split definitely dictates muscle growth.
    I wouldnt say that. If you do a full body with very high reps at low intensity (18-20 reps) and low rest intervals (<30s), youll be less likely to stimulate hypertrophy than if you used moderate intensity, reps (6-8) and rest intervals (90s) even though its the same split.

    Sure, on an upper/lower split youre going to be more likely to stimulate hypertrophy than on a bodypart split, but thats because body part splits suck .

    What i meant was that just picking a split isnt going to automatically make you put on mass, there are many other factors you need to take into account as well.

    Voila. I must say though, that most 3/week p/p/l routines don't have a higher frequency than training a bodypart once per week.

    Just a little nitpicking, I completely agree with the rest.
    With p/p/l, no. Ill agree there. That split isnt the best. Its better than bodyparts, but not the best. Upper/Lower is far better .
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  20. #20
    Registered User


    Join Date
    Feb 2006
    Posts
    3,410
    Rep Points
    2003272

    Quote Originally Posted by Gazhole View Post
    A training split doesnt dictate whether you will put on size or not. Its your diet, and to a lesser extent the rep ranges and intensities you use, that will promote hypertrophy and growth.

    What upper/lower, full body, and push/pull/legs programs have over bodypart splits, is higher frequency, and its much easier to implement compound exercises. Plus its harder to overtrain a muscle. If youre doing shoulders, chest, and triceps all on separate days youre overtraining your triceps for sure, and most probably your shoulders.

    All three can be put into an upper, push, or full body workout.

    Have you read the training stickies at the top of the training section?
    also the main reason why people advocate training movements, and why it is better, is because it is easier to make a balanced program when thinking movements, wich is very important

  21. #21
    .::.:: Legend ::.::.
    ELITE MEMBER
    DiGiTaL's Avatar


    Join Date
    Mar 2006
    Gender
    Male
    Location
    Ca
    Posts
    2,666
    Rep Points
    329798223

    Wouldn't it be better to work your triceps with chest and shoulders and biceps with back for this set-up? what is the reasoning behind this layout?
    I find it I gett better results with that split and also it is approved with gopro so i think im good.

  22. #22
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,121
    Rep Points
    187047969

    Quote Originally Posted by mike456 View Post
    also the main reason why people advocate training movements, and why it is better, is because it is easier to make a balanced program when thinking movements, wich is very important
    Yup. This is also true.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  23. #23
    SHRUG LIKE YOU MEAN IT
    MODERATOR
    Gazhole's Avatar


    Join Date
    Oct 2004
    Gender
    Male
    Location
    Wales, UK
    Posts
    11,121
    Rep Points
    187047969

    Quote Originally Posted by DiGiTaL View Post
    I find it I gett better results with that split ...
    Better results than with what?
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  24. #24
    Registered User


    Join Date
    Jun 2004
    Posts
    94
    Rep Points
    670693

    Quote Originally Posted by DiGiTaL View Post
    I find it I gett better results with that split and also it is approved with gopro so i think im good.
    That's cool. If you wouldn't mind sharing, how many exercises are you doing for your back and legs?

  25. #25
    Registered User


    Join Date
    Nov 2006
    Posts
    15
    Rep Points
    10

    I prefer upper/lower.
    That works good for me. But now thinking to try new push/pull/leg
    may be after few days.

  26. #26
    Registered User


    Join Date
    Nov 2004
    Location
    California
    Posts
    617
    Rep Points
    879480

    just starting a new one this week

    1-chest/bicep
    2-legs
    3-shoulders
    4-off
    5back/tricep
    6-off
    7-off

    on the days i do two bodyparts i will do the larger muscle in the morning and the smaller late afternoon/night

  27. #27
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    14837671

    a) how is that any different from what you were already doing?

    b) All that is, is a training split. You need a program. Something that manages the training variables. Alone, that means nothing.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  28. #28
    .::.:: Legend ::.::.
    ELITE MEMBER
    DiGiTaL's Avatar


    Join Date
    Mar 2006
    Gender
    Male
    Location
    Ca
    Posts
    2,666
    Rep Points
    329798223

    That's cool. If you wouldn't mind sharing, how many exercises are you doing for your back and legs?
    Each week its a set of differnet or similar exercises for the back and legs.
    To see what the exercises I do, click
    http://ironmagazine.com/article65.html
    thats the workout I follow.

  29. #29
    Unstoppable Force
    ELITE MEMBER
    camarosuper6's Avatar


    Join Date
    Aug 2003
    Location
    California
    Posts
    3,441
    Rep Points
    6268133

    I currently use

    Mon: Push
    Tue Pull
    Wed Off
    Thur Legs
    Fri Push

    Monday rotate again... that way every three weeks, a certain group of bodyparts get two workouts per week.
    "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

  30. #30
    fiendish thingy
    ELITE MEMBER
    fufu's Avatar


    Join Date
    Nov 2005
    Gender
    Male
    Location
    Massachusetts
    Posts
    18,087
    Rep Points
    81654611






    upper/lower x2 a week.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

Page 1 of 2 12 LastLast

Similar Threads

  1. Training Splits: Which one is best?
    By Prince in forum Articles
    Replies: 0
    Last Post: 06-27-2011, 01:52 PM
  2. Training splits
    By leg_press in forum Training
    Replies: 8
    Last Post: 03-03-2004, 06:48 PM
  3. Training splits
    By zebra53 in forum Training
    Replies: 5
    Last Post: 03-02-2003, 02:51 PM
  4. Training Splits
    By elvn in forum Training
    Replies: 16
    Last Post: 03-06-2002, 10:06 PM
  5. Training Splits
    By Mule in forum Training
    Replies: 6
    Last Post: 03-11-2001, 03:09 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
DISABLED END -->