Just got introduced to a new split

racoon02 · 10-01-2004, 11:41 AM

just wanted to run it past you guys and see what you thought.

Ok since Ive started lifting me and my workout partner have been on the one muscle group per week split. Ex. Mon: Chest/back .... ect.. next mon: chest back and continue throughout the week. I was also always under the impression that for natural body builders doing a muscle group one time a week intensly and until failure was the way to go. Well my partner has been on a new split the past month and hes added about 7 pounds of lean muscle mass naturally.

His new split goes something like this. Its a 3day on 3 day off split ex:

Day1: Chest/back/bi's Day2: Quads/hams/calvs/lower back Day3: Tri/lats/shoulders/traps.... then 3 days off.

Hes said the biggest challenge is getting the workout done in a reasonable time before your cortisol levels start to drop off, but with super setting, no distractions in the weight room, and a little ball busting it can be done.

Now, our diet is basically the same(clean and lean diets) since we both started working out and body building together. Im thinking hes seeing the good results because of the new workouts "shock" on his body, ie. hes not used to it, or do you guys think its because hes working muscles twice a week and thats what they really need?

What are your thoughts on this split, and should I give it a try? Only thing Im concerned about is going into a state of overtraining after a while.

Duncans Donuts · 10-01-2004, 01:02 PM

Sounds pretty bad to me.

Why workout three days in a row? How do you know he put on 7 pounds of muscle? Did you do hydrostatic testing? Caliper tests? Do you know it wasn't water weight or fat weight?

racoon02 · 10-01-2004, 01:12 PM

He weighed himself, and is a person trainer at the College we lift at, so he has access to a body fat testing machine that they use there. Its this electronic thing that wraps around your arm like a blood pressure machine, not sure how it works or if its accurate. However, I think he would know if it was that mutch water weight, he claims his body fat % did not go up. 1. He has no reason to lie to me about gaining that mutch weight, we dont compete with eachother, or "measure our dicks" so to speak... and hes a pretty honest person, so I have no reason to not beleive him. I THINK he is all natural since he is pretty hesitant of what he puts in his body, and is generally a health nut, but you never know.

Regardless, I made this post to comment on the split, not necessarily the muscle gain he made.

tjwes · 10-01-2004, 01:23 PM

Try it out for 4 weeks and see if you grow,that`s the ONLY way you`ll know if it will work for you or not.

Duncans Donuts · 10-01-2004, 01:24 PM

Well in that case, I don't think the split looks very good. What benefit is there in training three straight days? I don't see why anyone would gain so much in a month on such a program - unless they were genetically gifted, on steroids, or hopelessly overtrained in the first place.

How many exercises and sets are there?

bulletproof1 · 10-01-2004, 01:26 PM

next thing you know your friend will be telling you to eat for 3 days then starve yourself for 3 days. i agree with duncan ..... whats the point?

madden player · 10-01-2004, 01:50 PM

Currently this is the split that I am using:

Day 1: Shoulders/triceps/neck
Day 2: Back/traps/calves
Day 3: chest/biceps/forearms
Day 4: Legs/abs
Day 5: rest
Day 6: repeat cycle/or another rest day

More often than not day 6 is another rest day..It all depends on how I am feeling. I usually don't even count sets (my body tells me when I am done). I do like to keep compound movements in the 6-10 rep range and I like to go with higher reps with the isolation exercises 12-20.

Basically nothing in my routine is written in stone. I may take a rest day in between my four days on, I may not. IMO Experimentation is critical to anyones individual success when it comes to bodybuiding. If anyone happens to find a magic split/set/rep range that is guaranteed to work for all please share.

racoon02 · 10-01-2004, 01:52 PM

I see, you guys are probabably right. Not like Im not seeing gains on the split Im already on. Whats that old saying? "If it aint broke dont fix it?"

Thanks guys

Duncans Donuts · 10-01-2004, 02:00 PM

Yeah dude, if it ain't broke don't fix it. You're looking massive in your pics so keep on doing what works.

mino lee · 10-01-2004, 11:22 PM

3 days on food, 3 days off, hmmmmm. hehe. that might work. as long as you keep hydrated for those 3 days off.

just like those people who try to lose weight, and don't eat. they lose 6 pounds in 3 days. and then gain back the 6 plus 2 or 3 more when they resume eating.........hmmm.

**P-funk** · 10-02-2004, 06:59 AM

Quote:

Originally Posted by Duncans Donuts

Well in that case, I don't think the split looks very good. What benefit is there in training three straight days? I don't see why anyone would gain so much in a month on such a program - unless they were genetically gifted, on steroids, or hopelessly overtrained in the first place.

How many exercises and sets are there?

I train three on one off. I am not on steroids or prohormones or prosteroids. Nor am I gentically gifted. I adjust volume and intensity accodrindly between workouts to make sure that I don't over train and the program works fine for me.

day 1- upper pull
day 2- upper push
day 3- lower
day 4- rest
day 5- repeat

myCATpowerlifts · 10-02-2004, 08:28 AM

Quote:

Originally Posted by Duncans Donuts

Yeah dude, if it ain't broke don't fix it. You're looking massive in your pics so keep on doing what works.

I agree, he does look massive

10-01-2004, 11:41 AM	#1
racoon02 Tiny Tom Join Date: Apr 2003 Location: Clear Lake, Texas Posts: 353 Photos: 8	Just got introduced to a new split just wanted to run it past you guys and see what you thought. Ok since Ive started lifting me and my workout partner have been on the one muscle group per week split. Ex. Mon: Chest/back .... ect.. next mon: chest back and continue throughout the week. I was also always under the impression that for natural body builders doing a muscle group one time a week intensly and until failure was the way to go. Well my partner has been on a new split the past month and hes added about 7 pounds of lean muscle mass naturally. His new split goes something like this. Its a 3day on 3 day off split ex: Day1: Chest/back/bi's Day2: Quads/hams/calvs/lower back Day3: Tri/lats/shoulders/traps.... then 3 days off. Hes said the biggest challenge is getting the workout done in a reasonable time before your cortisol levels start to drop off, but with super setting, no distractions in the weight room, and a little ball busting it can be done. Now, our diet is basically the same(clean and lean diets) since we both started working out and body building together. Im thinking hes seeing the good results because of the new workouts "shock" on his body, ie. hes not used to it, or do you guys think its because hes working muscles twice a week and thats what they really need? What are your thoughts on this split, and should I give it a try? Only thing Im concerned about is going into a state of overtraining after a while.
	Lift hard, or go home! Zed : Bring out the Gimp. Maynard : But the Gimp's sleeping. Zed : Well, I guess you're gonna have to go wake him up now, won't you?

10-01-2004, 01:02 PM	#2
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Sounds pretty bad to me. Why workout three days in a row? How do you know he put on 7 pounds of muscle? Did you do hydrostatic testing? Caliper tests? Do you know it wasn't water weight or fat weight?
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

10-01-2004, 01:12 PM	#3
racoon02 Tiny Tom Join Date: Apr 2003 Location: Clear Lake, Texas Posts: 353 Photos: 8	He weighed himself, and is a person trainer at the College we lift at, so he has access to a body fat testing machine that they use there. Its this electronic thing that wraps around your arm like a blood pressure machine, not sure how it works or if its accurate. However, I think he would know if it was that mutch water weight, he claims his body fat % did not go up. 1. He has no reason to lie to me about gaining that mutch weight, we dont compete with eachother, or "measure our dicks" so to speak... and hes a pretty honest person, so I have no reason to not beleive him. I THINK he is all natural since he is pretty hesitant of what he puts in his body, and is generally a health nut, but you never know. Regardless, I made this post to comment on the split, not necessarily the muscle gain he made.
	Lift hard, or go home! Zed : Bring out the Gimp. Maynard : But the Gimp's sleeping. Zed : Well, I guess you're gonna have to go wake him up now, won't you?

10-01-2004, 01:23 PM	#4
tjwes "You Can`t Flex Fat" Join Date: Apr 2003 Location: Upstate New York Posts: 456 Photos: 8	Try it out for 4 weeks and see if you grow,that`s the ONLY way you`ll know if it will work for you or not.
	My Website: http://www.geocities.com/timbuktuweights/ My Forum: http://timwescott.proboards18.com/index.cgi

10-01-2004, 01:24 PM	#5
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Well in that case, I don't think the split looks very good. What benefit is there in training three straight days? I don't see why anyone would gain so much in a month on such a program - unless they were genetically gifted, on steroids, or hopelessly overtrained in the first place. How many exercises and sets are there?
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

10-01-2004, 01:26 PM	#6
bulletproof1 Senior Member Elite Member Join Date: May 2004 Location: * Posts: 2,428	next thing you know your friend will be telling you to eat for 3 days then starve yourself for 3 days. i agree with duncan ..... whats the point?

10-01-2004, 01:50 PM	#7
madden player I am Canadian Join Date: Jul 2004 Location: Canada Posts: 707	Currently this is the split that I am using: Day 1: Shoulders/triceps/neck Day 2: Back/traps/calves Day 3: chest/biceps/forearms Day 4: Legs/abs Day 5: rest Day 6: repeat cycle/or another rest day More often than not day 6 is another rest day..It all depends on how I am feeling. I usually don't even count sets (my body tells me when I am done). I do like to keep compound movements in the 6-10 rep range and I like to go with higher reps with the isolation exercises 12-20. Basically nothing in my routine is written in stone. I may take a rest day in between my four days on, I may not. IMO Experimentation is critical to anyones individual success when it comes to bodybuiding. If anyone happens to find a magic split/set/rep range that is guaranteed to work for all please share.
	http://www.canadabodybuilding.com/banners/cbbsmall.gif

10-01-2004, 01:52 PM	#8
racoon02 Tiny Tom Join Date: Apr 2003 Location: Clear Lake, Texas Posts: 353 Photos: 8	I see, you guys are probabably right. Not like Im not seeing gains on the split Im already on. Whats that old saying? "If it aint broke dont fix it?" Thanks guys
	Lift hard, or go home! Zed : Bring out the Gimp. Maynard : But the Gimp's sleeping. Zed : Well, I guess you're gonna have to go wake him up now, won't you?

10-01-2004, 02:00 PM	#9
Duncans Donuts Stay puffed, baby. Join Date: Jul 2004 Location: CA Posts: 2,774 Photos: 2	Yeah dude, if it ain't broke don't fix it. You're looking massive in your pics so keep on doing what works.
	"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

10-01-2004, 11:22 PM	#10
mino lee Registered User Join Date: Sep 2004 Posts: 71	3 days on food, 3 days off, hmmmmm. hehe. that might work. as long as you keep hydrated for those 3 days off. just like those people who try to lose weight, and don't eat. they lose 6 pounds in 3 days. and then gain back the 6 plus 2 or 3 more when they resume eating.........hmmm.
mino lee Registered User Join Date: Sep 2004 Posts: 71

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