jadakris31

i have been on a new diet for the past, lets say 2 weeks... not CUTTING per say, but just healthier food with more protein and better carbs and fats... just all around better... and i am on a new split ... 3 on 2 off (cardio and abs on the days off sometimes) then repeat.. today was chest day and all my presses went way down... i dont know if it was just a fluke? or does this normally happen when starting a new diet or split? .... im trying a new split becuase i want to train everything a little more frequent then once a week .. not twice a week .. but like once every 5 days... i was doing

chest tris
back bi
shoulders legs
off
off

if anyone else has a different split please enlighthen me... thanks

BlueCorsair

I do chest/bi and back/tri instead.

When working your back, your bi's get a but of a workout, same thing if you do chest/tri. I felt that the second body part I did each day was therefore already partially worked, and I couldn't do as heavy a weight, or as many reps/sets - so I switched to chest/bi, back/tri to make sure everything got hit 100%.

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jadakris31

yea i understand that mentality, its actually what i used to do .. but thats no reason for my bench to get smaller...

im thinking maybe something like this split instead

chest tris
off
shoulders legs
back bis
off
repeat....

how about that

jadakris31

Chest tris
off
shoulders legs
off
back bis
off
repeat (so every 6 days)
or..
chest tris
back bis
shoulders legs
off
off
repeat (every 5 days)
or please some more suggestions

jadakris31

or ths .. something i just made with the help of pfunks journal
(sets per bodypart)
Heavy Chest Light Shoulders Heavy Triceps (7 / 5 / 4)
Heavy Back Light Biceps (7 / 4)
Light Legs (8)

Light Chest Heavy Shoulders Light Triceps (7 / 5 / 4)
Light Back Heavy Biceps(7 / 4)

Heavy Chest Light Shoulders Heavy Triceps (7 / 5 / 4)
Heavy Back Light Biceps(7 / 4)
Heavy Legs(8)

Light Chest Heavy Shoulders Light Triceps 7 / 5 / 4)
Light Back Heavy Biceps(7 / 4)

jaybol10

If you only want to train 5 days
How about
Monday ---Chest
Tues -------Legs
Thursday --Shoulders
Friday ------Arms
Abs everyday.
The u can build up on the 6 pack AND add cardio to trim down

Friday arms lets u get some nice pumped GUNS to go out with during Friday Night Summers

jaybol10

Sorry Wed would be back

jadakris31

becuase of two things... once i dont want to train 5 days in a row.. and 2 i have been on a split like that before, but i want to try to hit everything every 5 days or so.. little more frequency.. and third.. jersey kicks ass

CowPimp

If you increased the volume of your workout, and 2 weeks later your strength decreased, then overtraining is a definite possibility and the first thing that came to my mind upon reading this post.

It's possible that it is a fluke. You may want to wait until your next workout session to check those results and help confirm or deny the possibility of overtaining. However, I have a feeling it is. You could always decrease the volume of your workout slightly and contiue on the same schedule if you prefer, but routines always require tweaking.

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JerseyDevil

Are you keeping track of calories and macros? When you eat clean, its harder to keep your calories up. I'm betting you've lost some weight, and the sad fact is, unless you are using chemical assistance, when you lose weight you'll also lose strength. Bench press is where I first notice it first also.

Since you are not desiring a cut, I recommend increasing your caloric intake about 200 calories per day and after a week see if you gained weight. If not, increase another 200 calories and so on until you see some weight gain. Once you do adjust so you neither gain or lose weight, this will be your maintanence diet. www.fitday.com is very useful to log your diet.

I have successfully trained muscle groups twice a week, but it is very easy to overtrain if the volume is too high. A good compromise for me is this split.

Day 1: Chest
Day 2: Legs, abs
Day 3: Shoulders, tri's (I reverse the order every other workout. i.e next rotation Tri's, shoulders)
Day 4: Back, bi's, foreams
Day 5: off (cardio, abs)
repeat

Another one I like:

Day 1: Chest
Day 2: Legs, abs
Day 3: Shoulders, back
Day 4: Tri's, bi's, forearms
Day 5: off (cardio, abs)
repeat

Tha Don

try this...

day1 - chest/back/abs
day2 - rest
day3 - shoulders/arms/legs
day4 - rest
(repeat)

its a great split i've gained well on it, problem is your workouts last a while, like 1:15-1:45mins

Jersey - that 1st split looks alright but i wouldn't wanna work Bi's after Back due to them being already tired

i think i respond to more frequent splits better, but how to fit it all in is just impossible without either overtraining or having to work secondary muscle groups in the same session

push
pull
legs
rest
repeat

thats another good 1 that i will try when i'm cutting, due to not being able to lift heavy on the secondary muscles

right now i'm on this...

mon - chest
tue - back and abs
wed - rest
thur - shoulders & arms
fri - legs, abs and CV
sat - light chest and back
sun - rest

seems to be going alright, thinking about moving legs to sat though for the extra rest

if anyone has some more good frequent splits for mass post em up!

peace

jadakris31

YES jersey devil i have lost a few pounds so thats why i am guessing that my bench went down too... but then again it could be overtraining? .. but im really not doing too many sets but i think im gonna try this for a little.. if it doesnt work xpirment with some of the ones above... but im gonna just try basically

Push
Pull
Legs
Off
Push
Pull
Off
Off
repeat

mousie

Woah woah woah...how about mine?

Day 1 - chest/bis
Day 2 - legs
Day 3 - back
Day 4 - shoulder/tris
Day 5 - off

<8(__)~~~~

jadakris31

i have used a split very similar to that but i want to try to up the frequency a little .... and its hard for me to do tris and chest so far apart becuase my triceps get very sore... like a few days.. so that could hinder my chest workouts

jadakris31

now im wondering though how many sets people usually use on a push pull split? im clueless on that

mousie

Well you just need to figure out what works for you. My boyfriend set this up for us, and I'm really liking it. What works for 1 person might not work for you.

<8(__)~~~~

jadakris31

i couldnt lift hard for 4 days in a row anyway though, but true

mousie

Well, I wish you luck with finding a regimen that works for you. =O)

<8(__)~~~~

Tha Don

Day 1 - chest/bis
Day 2 - legs
Day 3 - back
Day 4 - shoulder/tris
Day 5 - off

that looks like it might work

i was thinkin of this too...

chest/abs
back/tris
legs/abs
shoulders/bis
rest

that would suit me well

jada let me kno how that push/pull routine goes, i need to give it a try soon

i find 4 days in a row ain't too bad if 1 of that days is legs, as its sorta a rest day for the upper body so it ain't too bad

peace

Todd Bostrom

It's not so much your split that you should be concerned about(though it is important). You need to be more worried about the sets, reps and % of 1RM that you are training with. This is the key to strength training.

If you train to failure all the time or use basically the same weights all the time or push your limits all the time you will never get stronger.

Strength training is probably easier than the way most of the people out there train.

Do you want to get real strong?

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swick

Im a newbie, but heres what I have been doing for that past 2 months:

Sun, Wed: Chest, Back, Shoulders, Abs, cardio

Tuesday OFF

Mon, Thurs: Arms, Legs, a little abs, cardio

Friday and Saturday OFF.

Thats hitting each muscle 2 times a week.

I dont feel like im overtraining, but it seems everyone else trains less frequently.