Reply With Quotejason, splits allow for recovery, recovery is what builds muscle, not spending all your time in the gym. You must allow for recovery.
A good split will work each muscle group once a week.
That is to say you cannot adjust that to fit your abilities to recover. For most, once a week is good. I am in the older crowd so it's almost a must.
Using a basic push/pull routine works for alot of folks.
Day 1Chest/shoulders/tri's
Day 2 Legs/abs
Day 2 Back/Bi's
This puts all pushing movements on on day, pull, etc...
If you feel you can recover better than most, put this on a 5 day rotation. Another words do day 1 every 5 days and so on.
Don't try to do this twice a week or 6 days a week, it won't work, to much. Hope this helps
Why Split-Cycle???
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Thread: Why Split-Cycle???
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04-20-2003, 12:16 AM #1Jesus was a Jedi
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Why Split-Cycle???
I've read that split-cycling is recommended for people who are experiencing lulls in their gains, but is split-cycling effective and/or recommended for people who have just started or have only been lifting for a couple of months?
If not, what is recommended for a schedule?
my "help with my routine" post explains more...
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04-20-2003, 09:07 AM #2Pump Junky
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Can't never did nothin,(Dedicated to my father)
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04-20-2003, 10:14 AM #3I'm CEO, Bitch! ADMINISTRATOR
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Re: Why Split-Cycle???
Not at all. I beginner should use a very basic routine such as full body two or three times per week, upper/lower body. A beginner needs to build up a foundation before they start breaking muscle groups up separately and working them once per week.Originally posted by jasonbrunt
...but is split-cycling effective and/or recommended for people who have just started or have only been lifting for a couple of months?
If not, what is recommended for a schedule?
Here is a good beginner plan:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Off
Day 4: Upper Body
Day 5: Lower Body
Day 6: Off
Day 7: Off
Day 8: Repeat Cycle
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