Workout Split Advice...

dodgyone · 01-18-2004, 01:40 PM

I'm looking to make a few changes in my routine. For quite a while now I've been doing a 4-day split with one day off and then repeat. This has worked really well but I've been reading about taking more rest days to make better gains. This area has always made me a little nervous because I have always just had the single rest day and then returned to training.

Obviously it's having two days off in a row which is slightly worrying for me. Have others seen the benefit of two days off in a row or is this a bad idea?

===========
Personal Stats:
===========
Height = 5.6ft
Weight = 155lbs to 160lbs
Bodyfat = 11.5% to 12%
Body Type = Meso to Endo (the photo to the left is of me if it's any help)

=======================
This is the new planned routine:
=======================
Monday = DAY OFF

Tuesday = Chest, Calves, Cardio

Wednesday = Back, Abs

Thursday = Quads, Hams, Cardio

Friday = Biceps, Triceps, Forearms, Abs

Saturday = Shoulders, Traps, Cardio

Sunday = DAY OFF

dodgyone · 01-19-2004, 06:07 AM

Or, would this be more wise?

=======================
This is the new planned routine:
=======================
Monday = DAY OFF

Tuesday = Chest, Calves, Cardio

Wednesday = Back, Abs

Thursday = Quads, Hams, Cardio

Friday = DAY OFF

Saturday = Biceps, Triceps, Forearms, Abs

Sunday = Shoulders, Traps, Cardio

tjwes · 01-19-2004, 10:35 AM

Don`t do cardio on leg day!
Mon. Train
Tues. Train
Wed. Off
Thurs. Train
Fri. Train
Sat. OFf
Sun. Off

dodgyone · 01-19-2004, 03:55 PM

Would this be better then? I've always tended to be really active with the weight training so it feels strange taking off 3 days per week. It's gonna be strange but it's worth giving it a shot for 6 weeks. I usually do cardio 3 times per week though. Where would I fit the cardio properly into the routine? Do I do on one of the days off?

Monday = DAY OFF

Tuesday = Chest, Biceps, Abs

Wednesday = Back, Traps, Cardio

Thursday = DAY OFF

Friday = Shoulders, Triceps, Cardio

Saturday = Quads, Hams, Calves, Abs

Sunday = DAY OFF

cjrmack · 01-19-2004, 05:48 PM

Speaking from personal experience, I have seen increased results from working out just four days a week and cutting back on the reps some. I was working out 6 times a week and it was way too much. Give it a shot and see how it works for you. If I were you I would just do the cardio the two times you have listed on your planned routine.

UTURN · 01-19-2004, 07:16 PM

I normally do the 4 day split as follows:

Monday Back and biceps
Tuesday Chest and triceps
Wednesday Rest
Thursday Legs: Quadriceps (Quads), hamstrings, and calves
Friday Forearms and shoulders: deltoids (delts) and trapezoid ( traps)
Saturday Rest
Sunday Rest

http://www.joelrodriguez.com/weight_...ut%20Frequency

remember your muscles grow when u rest

tjwes · 01-19-2004, 08:07 PM

You are probably training too often.One day a week to grow is noy enough for most people.Notice I said to "grow" that`s the whole object of training . More rest = more time to GROW.

Premo55 · 01-20-2004, 11:24 AM

I think your second split looks better, I would never trian back and legs back to back, but that's because I do deadlifts on back day and wouldn't be able to squat to my fullest capacity on leg day. Personally I space leg and back day four days apart so I can do stiff-legs on leg day as well.

Peace.

Deeznuts · 01-20-2004, 12:08 PM

I always get best results from resting in the middle of the week
ie.
Mon-Tues: Workout
Wednesday: Off
Thurs-Sat: Workout
Sunday: Off

01-18-2004, 01:40 PM	#1
dodgyone Always learning... Join Date: May 2003 Location: Guernsey, Channel Islands Posts: 108	Workout Split Advice... I'm looking to make a few changes in my routine. For quite a while now I've been doing a 4-day split with one day off and then repeat. This has worked really well but I've been reading about taking more rest days to make better gains. This area has always made me a little nervous because I have always just had the single rest day and then returned to training. Obviously it's having two days off in a row which is slightly worrying for me. Have others seen the benefit of two days off in a row or is this a bad idea? =========== Personal Stats: =========== Height = 5.6ft Weight = 155lbs to 160lbs Bodyfat = 11.5% to 12% Body Type = Meso to Endo (the photo to the left is of me if it's any help) ======================= This is the new planned routine: ======================= Monday = DAY OFF Tuesday = Chest, Calves, Cardio Wednesday = Back, Abs Thursday = Quads, Hams, Cardio Friday = Biceps, Triceps, Forearms, Abs Saturday = Shoulders, Traps, Cardio Sunday = DAY OFF
	Proteins are good... Fats are good... Carbs are the problem!

01-19-2004, 06:07 AM	#2
dodgyone Always learning... Join Date: May 2003 Location: Guernsey, Channel Islands Posts: 108	Or, would this be more wise? ======================= This is the new planned routine: ======================= Monday = DAY OFF Tuesday = Chest, Calves, Cardio Wednesday = Back, Abs Thursday = Quads, Hams, Cardio Friday = DAY OFF Saturday = Biceps, Triceps, Forearms, Abs Sunday = Shoulders, Traps, Cardio
	Proteins are good... Fats are good... Carbs are the problem!

01-19-2004, 10:35 AM	#3
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Don`t do cardio on leg day! Mon. Train Tues. Train Wed. Off Thurs. Train Fri. Train Sat. OFf Sun. Off
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-19-2004, 03:55 PM	#4
dodgyone Always learning... Join Date: May 2003 Location: Guernsey, Channel Islands Posts: 108	Would this be better then? I've always tended to be really active with the weight training so it feels strange taking off 3 days per week. It's gonna be strange but it's worth giving it a shot for 6 weeks. I usually do cardio 3 times per week though. Where would I fit the cardio properly into the routine? Do I do on one of the days off? Monday = DAY OFF Tuesday = Chest, Biceps, Abs Wednesday = Back, Traps, Cardio Thursday = DAY OFF Friday = Shoulders, Triceps, Cardio Saturday = Quads, Hams, Calves, Abs Sunday = DAY OFF
	Proteins are good... Fats are good... Carbs are the problem!

01-19-2004, 08:07 PM	#7
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	You are probably training too often.One day a week to grow is noy enough for most people.Notice I said to "grow" that`s the whole object of training . More rest = more time to GROW.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

01-19-2004, 05:48 PM	#5
cjrmack Registered User Join Date: Jul 2003 Location: Palm Desert, CA Posts: 247	Speaking from personal experience, I have seen increased results from working out just four days a week and cutting back on the reps some. I was working out 6 times a week and it was way too much. Give it a shot and see how it works for you. If I were you I would just do the cardio the two times you have listed on your planned routine.

01-19-2004, 07:16 PM	#6
UTURN Registered User Join Date: Oct 2003 Location: Ca Posts: 58	I normally do the 4 day split as follows: Monday Back and biceps Tuesday Chest and triceps Wednesday Rest Thursday Legs: Quadriceps (Quads), hamstrings, and calves Friday Forearms and shoulders: deltoids (delts) and trapezoid ( traps) Saturday Rest Sunday Rest http://www.joelrodriguez.com/weight_...ut%20Frequency remember your muscles grow when u rest

01-20-2004, 11:24 AM	#8
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	I think your second split looks better, I would never trian back and legs back to back, but that's because I do deadlifts on back day and wouldn't be able to squat to my fullest capacity on leg day. Personally I space leg and back day four days apart so I can do stiff-legs on leg day as well. Peace.
	T DOT O.

01-20-2004, 12:08 PM	#9
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	I always get best results from resting in the middle of the week ie. Mon-Tues: Workout Wednesday: Off Thurs-Sat: Workout Sunday: Off
	Desire.Dedication.Deeznuts

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