Which Weekly Split?

iryoku · 06-05-2003, 01:32 PM

Which weekly split would be better for gaining mass...

Monday-Chest
Tuesday-Back
Wednesday-Shoulders
Thursday-Biceps/Triceps
Friday-Legs

-----------------OR------------------

Monday-Chest, Triceps
Tuesday- off
Wednesday-Legs, Shoulders
Thursday- off
Friday-Back, Biceps

Which one of these splits would be better for muscle mass?

iryoku · 06-05-2003, 02:21 PM

Anyone?

forciano · 06-05-2003, 03:29 PM

read the sticky above, that will give you an idea.

bludevil · 06-05-2003, 03:38 PM

If the only 2 options I had was above, then I would choose the 2nd option. Also, I would make sure not to spend more than an hour in the gym.

iryoku · 06-05-2003, 04:37 PM

How should I set it if those options are not good to work by? Im open to suggestions

silencer · 06-06-2003, 05:21 AM

Well I recently just started a new split, and I am very pleased with it so far.

Monday :Chest,Shoulders,Biceps

Tuesday: Rest

Wednesday: Legs/Abs

Thursday: Rest

Friday: Back, Triceps

and if you want.. you can incorportate some cardio on the weekends.. but if it is strictly to gain mass.. then don't.

bludevil · 06-06-2003, 09:38 AM

I would change the 2nd routine to this, just my opinion though.

Quote:

[i][b]
Monday-Chest, Biceps
Tuesday- off
Wednesday-Legs, Shoulders
Thursday- off
Friday-Back, Triceps

I'm currently doing the following routine
Monday - Chest, Abs
Tuesday - Back
Wednesday - Rest
Thursday - Legs, Abs
Friday - Shoulders, Triceps, Biceps
Sat - Rest
Sun - Rest

It seems to be working for me.

Victoria · 06-06-2003, 02:21 PM

Do you do any cardio with this plan, BD?

bludevil · 06-06-2003, 02:45 PM

Quote:

Originally posted by Victoria
Do you do any cardio with this plan, BD?

Nope, I'm on a CKD diet, so I'm letting my diet cut the fat, not cardio.

Fit Freak · 06-06-2003, 05:16 PM

Try this one:

Monday - Shoulders / Triceps
Tuesday - Back / Calves
Wednesday - REST
Thursday - Chest / Biceps
Friday - Quads / Hams

OR

Monday - Chest / Calves
Tuesday - Back / Biceps
Wednesday - REST
Thursday - Shoulders / Triceps
Friday - Quads / Hams

OR

Monday - Chest / Triceps
Tuesday - Back / Biceps
Wednesday - REST
Thursday - Shoulders / Calves
Friday - Quads / Hams

OR

Monday - Back / Hamstrings
Tuesday - Shoulders / Triceps
Wednesday - REST
Thursday - Chest / Biceps
Friday - Quads / Calves

OR

Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Arms
Friday - Quads / Hams / Calves

OR

Monday - Back
Tuesday - Chest
Wednesday - Legs
Thursday - Shoulders
Friday - Arms

That should be enough to come up with something that works for you....btw...I was assuming you don't want to train on the weekends.

iryoku · 06-06-2003, 08:35 PM

you assumed right

thanks alot

Fit Freak · 06-07-2003, 05:52 AM

No Problem...have you decided on one of the above splits....just curious which one you like?

Rob_NC · 06-07-2003, 06:14 AM

Here's what I do:

Mon - Bis, Tris, Shoulders
Tue - Rest
Wed - Legs
Thur - Rest
Fri - Chest, Back

The reason for this split is on Monday, I'm training arms and shoulders directly . On Friday, I'm training arms and shoulders indirectly. The 3.5 days in between gives those parts ample time to recover. Generally what I'll do is superset 2 body parts together, ie. incline DB press with pullups, flat bench with BB rows etc. On Monday, I'll train shoulders for the entire hour (my weakest body part) with 1/2 hour Bis and the other 1/2 for tris. Never in the gym longer than an hour.

iryoku · 06-07-2003, 09:04 AM

Fit i like the 2nd to last one you posted and i like rob's also.

Comedown7 · 06-07-2003, 11:21 AM

Fit Freak posted a great number of splits, and all of them have potential to be effective... but that that doesn't mean they are what is best for YOU.

Sit down. Evaluate your training. Have you always been training your chest at the begining of the week? If so, how do your legs look? And to get more specific, do you always train your quads before your hamstrings? How about your back?

What I'm getting at is that while others have achieved success from their training programs - that doesn't mean you can achieve the same success with the same program.

Some principles for you to consider:
1). What you train first during the week recieves the "best" training. By this I mean due to fatigue you can train that body part when you are freshest.
2). Balance is everything. Do as many sets for your back as you do your chest and shoulders COMBINED.
3). The Quads are your most dense muscle group, so if you are interested in only adding pounds to the scale, train them alone your first day of the week.
4). Change your routine! Any workout you do more than 6 times your body adapts to! So while you may still be tired and sore the next day, without any androgenic help, you won't be growing at the same rate as you were following the first times you did it.

So, assuming you are completely balanced, here would be an effective "split" for adding mass.

Monday: Calves/Quads
Tuesday: Back/Chest/Triceps
Wednesday: Rest
Thursday: Hamstrings (and other hip dominant moves)
Friday: Back/Shoulders/Biceps
Sat/Sun: Rest

Hope this makes sense, and best of luck!

Fit Freak · 06-07-2003, 11:34 AM

Back and chest IMO...terrible combo...the back is a HUGE muscle group...it needs more attention.

Also...that split is hitting Back twice in one week.

These things being said I think you made some nice points though...especially changing up what you train early in the week.

Comedown7 · 06-07-2003, 05:42 PM

I did miss a point, I should have made the types of back training clearer.

The back is a huge muscle group, and I've divided the triaining into two parts because I've found that I achieve the best results for myself and clients by working antagonistic muscle groups.

The back is the antagonistic muscle group of both the pecs and shoulders, so for chest work (horizontal pushing) you would take care of your horizontal pulling motions. For shoulders you would combine your lateral pulling motions. (So esentially I've seperated the back into 2 muscle groups, the rhoms/lower traps and the lats)

It is a method that many disagree with, but combined with work for the external rotators (and of course tons of stretching) it will prevent upper-crossed syndrome which runs rampant in every club I've ever been in (no more guys walking around with their shoulders swallowing their chests).

But again, find the method that works best for you, and stick with it. Hope that clears up any confusion I may have created.

**Robert D.** · 06-07-2003, 05:45 PM

Quote:

Originally posted by iryoku
Which weekly split would be better for gaining mass...

Monday-Chest, Triceps
Tuesday- off
Wednesday-Legs, Shoulders
Thursday- off
Friday-Back, Biceps

for me definitley this one, although I would move shoulders to another day, I like to work legs by themselves.

Rocco32 · 08-19-2003, 09:29 PM

This is the split I like to use:
Monday - shoulders
Tuesday - back
Wednesday - chest
Thursday - legs
Friday - Arms

06-05-2003, 01:32 PM	#1
iryoku Registered User Join Date: Mar 2003 Location: Brooklyn, NY Posts: 113 Photos: 2	Which Weekly Split? Which weekly split would be better for gaining mass... Monday-Chest Tuesday-Back Wednesday-Shoulders Thursday-Biceps/Triceps Friday-Legs -----------------OR------------------ Monday-Chest, Triceps Tuesday- off Wednesday-Legs, Shoulders Thursday- off Friday-Back, Biceps Which one of these splits would be better for muscle mass?

06-06-2003, 02:21 PM	#8
Victoria Registered User Join Date: May 2003 Location: Rockland County, NY Posts: 61	Do you do any cardio with this plan, BD? Determination. What a beautiful word

06-06-2003, 05:16 PM	#10
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Try this one: Monday - Shoulders / Triceps Tuesday - Back / Calves Wednesday - REST Thursday - Chest / Biceps Friday - Quads / Hams OR Monday - Chest / Calves Tuesday - Back / Biceps Wednesday - REST Thursday - Shoulders / Triceps Friday - Quads / Hams OR Monday - Chest / Triceps Tuesday - Back / Biceps Wednesday - REST Thursday - Shoulders / Calves Friday - Quads / Hams OR Monday - Back / Hamstrings Tuesday - Shoulders / Triceps Wednesday - REST Thursday - Chest / Biceps Friday - Quads / Calves OR Monday - Chest Tuesday - Back Wednesday - Shoulders Thursday - Arms Friday - Quads / Hams / Calves OR Monday - Back Tuesday - Chest Wednesday - Legs Thursday - Shoulders Friday - Arms That should be enough to come up with something that works for you....btw...I was assuming you don't want to train on the weekends. Searching for the right balance...

06-07-2003, 05:52 AM	#12
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	No Problem...have you decided on one of the above splits....just curious which one you like? Searching for the right balance...

06-07-2003, 06:14 AM	#13
Rob_NC Registered User Join Date: Jan 2002 Location: North Carolina Posts: 1,179	Here's what I do: Mon - Bis, Tris, Shoulders Tue - Rest Wed - Legs Thur - Rest Fri - Chest, Back The reason for this split is on Monday, I'm training arms and shoulders directly . On Friday, I'm training arms and shoulders indirectly. The 3.5 days in between gives those parts ample time to recover. Generally what I'll do is superset 2 body parts together, ie. incline DB press with pullups, flat bench with BB rows etc. On Monday, I'll train shoulders for the entire hour (my weakest body part) with 1/2 hour Bis and the other 1/2 for tris. Never in the gym longer than an hour. Artificial Intelligence is no match for Natural Stupidity.

06-05-2003, 02:21 PM	#2
iryoku Registered User Join Date: Mar 2003 Location: Brooklyn, NY Posts: 113 Photos: 2	Anyone?

06-05-2003, 03:29 PM	#3
forciano Registered User Join Date: May 2003 Location: Guadalajara, Mexico Posts: 160	read the sticky above, that will give you an idea.

06-05-2003, 03:38 PM	#4
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,518 Photos: 25	If the only 2 options I had was above, then I would choose the 2nd option. Also, I would make sure not to spend more than an hour in the gym.

06-05-2003, 04:37 PM	#5
iryoku Registered User Join Date: Mar 2003 Location: Brooklyn, NY Posts: 113 Photos: 2	How should I set it if those options are not good to work by? Im open to suggestions

06-06-2003, 05:21 AM	#6
silencer Ascendo tuum Join Date: May 2003 Location: UK Posts: 659	Well I recently just started a new split, and I am very pleased with it so far. Monday :Chest,Shoulders,Biceps Tuesday: Rest Wednesday: Legs/Abs Thursday: Rest Friday: Back, Triceps and if you want.. you can incorportate some cardio on the weekends.. but if it is strictly to gain mass.. then don't.

06-06-2003, 08:35 PM	#11
iryoku Registered User Join Date: Mar 2003 Location: Brooklyn, NY Posts: 113 Photos: 2	you assumed right thanks alot

06-07-2003, 09:04 AM	#14
iryoku Registered User Join Date: Mar 2003 Location: Brooklyn, NY Posts: 113 Photos: 2	Fit i like the 2nd to last one you posted and i like rob's also.

06-07-2003, 11:21 AM	#15
Comedown7 Registered User Join Date: Jun 2003 Location: new york Posts: 15	Fit Freak posted a great number of splits, and all of them have potential to be effective... but that that doesn't mean they are what is best for YOU. Sit down. Evaluate your training. Have you always been training your chest at the begining of the week? If so, how do your legs look? And to get more specific, do you always train your quads before your hamstrings? How about your back? What I'm getting at is that while others have achieved success from their training programs - that doesn't mean you can achieve the same success with the same program. Some principles for you to consider: 1). What you train first during the week recieves the "best" training. By this I mean due to fatigue you can train that body part when you are freshest. 2). Balance is everything. Do as many sets for your back as you do your chest and shoulders COMBINED. 3). The Quads are your most dense muscle group, so if you are interested in only adding pounds to the scale, train them alone your first day of the week. 4). Change your routine! Any workout you do more than 6 times your body adapts to! So while you may still be tired and sore the next day, without any androgenic help, you won't be growing at the same rate as you were following the first times you did it. So, assuming you are completely balanced, here would be an effective "split" for adding mass. Monday: Calves/Quads Tuesday: Back/Chest/Triceps Wednesday: Rest Thursday: Hamstrings (and other hip dominant moves) Friday: Back/Shoulders/Biceps Sat/Sun: Rest Hope this makes sense, and best of luck! KingSports

06-07-2003, 11:34 AM	#16
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Back and chest IMO...terrible combo...the back is a HUGE muscle group...it needs more attention. Also...that split is hitting Back twice in one week. These things being said I think you made some nice points though...especially changing up what you train early in the week. Searching for the right balance...

06-07-2003, 05:42 PM	#17
Comedown7 Registered User Join Date: Jun 2003 Location: new york Posts: 15	I did miss a point, I should have made the types of back training clearer. The back is a huge muscle group, and I've divided the triaining into two parts because I've found that I achieve the best results for myself and clients by working antagonistic muscle groups. The back is the antagonistic muscle group of both the pecs and shoulders, so for chest work (horizontal pushing) you would take care of your horizontal pulling motions. For shoulders you would combine your lateral pulling motions. (So esentially I've seperated the back into 2 muscle groups, the rhoms/lower traps and the lats) It is a method that many disagree with, but combined with work for the external rotators (and of course tons of stretching) it will prevent upper-crossed syndrome which runs rampant in every club I've ever been in (no more guys walking around with their shoulders swallowing their chests). But again, find the method that works best for you, and stick with it. Hope that clears up any confusion I may have created. KingSports

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08-19-2003, 09:29 PM	#19
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	This is the split I like to use: Monday - shoulders Tuesday - back Wednesday - chest Thursday - legs Friday - Arms