Thread: New Split Ideas

Hey guys,

Lately, I have been contemplating putting a new routine together. My current routine that I put together a few months ago is still feel is working to some degree but I like to switch it up every so often. So, just looking for some opinions or friendly feedback.

It is rather hard for me to over train as I recover quickly, even with heavier working sets. A few years ago I started using twice a week routines and my body loves it so I always stay with a similar set up. I can usually do 5-6 working days and then rest is needed.

Also, if you guys would like to get more technical I can supply my actual routine ideas such as working sets, reps, etc.

My current split is:

1. bi/tri
2. legs/abs
3. chest/back/shoulders (seems like a lot but explained below)
4. rest
5. bi/tri
6. legs/abs
7. chest/back/shoulders
8. rest
repeat

During this kind of split I switch my target focus on each second workout. Basically meaning on chest/back day number one I focus on heavy compound chest lifting in low-med reps and minor back work like reverse fly and chins etc. in a higher rep range then on the second chest/back day I focus on heavy back work with a low-med rep range with minor cable isolation chest work in a higher rep range. The same would apply to bi/tri. I also only target my shoulders with smaller workloads to make sure they recover. Although I feel no signs of over training with this current routine, the fact remains that my arms are getting blasted! Two direct and two indirect workouts a week we can all agree is just too much arm work.

I have been thinking about moving to one of these splits:

1. back/bi/abs
2. chest/tri/shoulders
3. legs
4. back/bi/abs
5. chest/tri/shoulders
6. off
7. legs
repeat


1. back/bi/abs
2. legs
3. chest/tri/shoulders
4. off
5. back/bi/abs
6. legs
7. chest/tri/shoulder
8. off

The same rules would apply as mentioned above for these splits for working twice a week as I respond well to that line of training.

I also do low intensity elliptical work around 120-128 bpm for 15-20 mins every few days and on the occasional off day for 30-45 if I am feeling recovered.

Still toying with the exact routines for these but let me know what you guys in the more advanced realm think of these.

IMO, you are doing border-line overtraining. Training each body part once per week should be more than enough and if you switched to this, you might see some growth right away as you are giving your muscles more time to recover.
The only body parts that Should be trained more than once per week should be abs and calves.