good training split?

stevo · 02-19-2002, 03:52 PM

My current work out is as follows:
sun. - back, delts, traps
mon. - chest
tue. - legs
wed. - off
thur. - arms
fri. - chest
sat. - off

The reason that I do chest twice a week is because it is my hardest to develop feature. Is doing chest twice a week hurting or helping me. Does anyone have any suggestions.

hurtyhair4u · 02-19-2002, 04:20 PM

Is it hurting your progress ? Well that depends . Is your chest still sore on that second training day . If it is you haven't given yourself enough recovery time . Your body will tell you

seyone · 02-20-2002, 12:36 AM

I think your delts and tris are going to be getting alot of work. you are basically working your tris 4 times a week. every time you work chest you will also be hitting your tris and delts. when you train your delts you will probably be hitting your tris unless you don't do any pressing movements.
when splitting up your bodyparts you want to try and arrange them in a way that you wont be training them too often.

**gopro** · 02-20-2002, 07:23 AM

Training chest on Friday and then again on Sunday will not help your chest to grow.

ossiferdawkins · 02-20-2002, 08:41 AM

its ok to train your traps with your back. because some of the trap exercises have the same basic movement as the back (secondary muscles being the bis especially doing upright rows etc.)

Do delts on a separate day or work them on chest day. because they have the same basic movements as the chest (a pressing movement. hits the tris as a secondary.)

If you hit your chest hard and good enough one day should be good enough. if your chest isnt growing well you may just not be hitting it well enough. Have you been at this lifting for a while or are you just starting out? If youve been after it a while do atleast 4 different exercises with atleast 4 to 5 sets each.

I personally would hit them for 4 exercises minimum and a minimum of 4 sets each.

I workout different then most that I have read about. I have had great gains so I dont plan to change for a while.
When doing sets I do 2 light and 2 heavy. The light I hit hard enough to put a burn in the muscle at 10-12 reps(but could still do 14 if i tried). On the heavy I do 6-8 reps to or near failure. Each rep I do slow to moderate speed and exaggerate at the top of the movement. Each set I pause for 4-5 minutes rest.

I do the 2 light to hit the slow twitch muscle fibers and the heavy for the fast twitch. I have never had as good a workout until I started this. Its a beautiful workout man! Let me tell ya!

At the end of my workout I do a burn set. I start with a moderately heavy weight and do 14 to 16 reps. Then non-stop, no breather, I lighten the weight one plate or a few pounds lighter and burn for the same 14-16 reps. I continue this for about 5-6 reps or until I cant do no more. Until my muscles are ready to detach and say "I quit! Im outta here!"

When I planned my split I made sure that my basics and secondaries got atleast one day off before hitting them again. Except sat and sun. These are my major recoup days. (plus my wife and I are off on sats and suns so I spend the time with her)

This is my split (yes I know that there are some that dont agree but it works for me. which that is the key to you find your own workout. what works for you works for you. it may not work for anyone else. it takes time and experimentation.)

Monday: Tris and Bis
Tuesday: Legs
Wednesday: Delts and Forearms
Thursday: Back and Traps
Friday: Chest
Saturday: Off
Sunday: Off

This workout I have had, like I said, the best gains so far. On arms I have almost broke 17" (not that much of an accomplishment for most but it is for me). I have been getting compliments now also. Good indication something is working.
Good Luck!

Scotty the Body · 02-20-2002, 11:25 AM

What is your chest workout like?
It may be the quality of your workout thats hindering progress, not the quantity.

I personally think your over training arms and shoulders which could be holding back your chest progress.

02-19-2002, 03:52 PM	#1
stevo Registered User Join Date: Feb 2002 Location: North Carolina Posts: 2	good training split? My current work out is as follows: sun. - back, delts, traps mon. - chest tue. - legs wed. - off thur. - arms fri. - chest sat. - off The reason that I do chest twice a week is because it is my hardest to develop feature. Is doing chest twice a week hurting or helping me. Does anyone have any suggestions.

02-19-2002, 04:20 PM	#2
hurtyhair4u Funk Monkey Join Date: Feb 2002 Location: CHICAGO Posts: 294	Is it hurting your progress ? Well that depends . Is your chest still sore on that second training day . If it is you haven't given yourself enough recovery time . Your body will tell you
	Good things come to those who WEIGHT !

02-20-2002, 12:36 AM	#3
seyone M. I. A. Elite Member Join Date: Dec 2000 Location: Philly Posts: 2,562	I think your delts and tris are going to be getting alot of work. you are basically working your tris 4 times a week. every time you work chest you will also be hitting your tris and delts. when you train your delts you will probably be hitting your tris unless you don't do any pressing movements. when splitting up your bodyparts you want to try and arrange them in a way that you wont be training them too often.
	to be the man you have to beat the man.

02-20-2002, 07:23 AM	#4
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,523	Training chest on Friday and then again on Sunday will not help your chest to grow.
	Monthly columnist for Muscular Development and Ironman magazines. GOLIATH LABS Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

02-20-2002, 08:41 AM	#5
ossiferdawkins Registered User Join Date: Dec 2001 Location: Waco, Texas Posts: 61	its ok to train your traps with your back. because some of the trap exercises have the same basic movement as the back (secondary muscles being the bis especially doing upright rows etc.) Do delts on a separate day or work them on chest day. because they have the same basic movements as the chest (a pressing movement. hits the tris as a secondary.) If you hit your chest hard and good enough one day should be good enough. if your chest isnt growing well you may just not be hitting it well enough. Have you been at this lifting for a while or are you just starting out? If youve been after it a while do atleast 4 different exercises with atleast 4 to 5 sets each. I personally would hit them for 4 exercises minimum and a minimum of 4 sets each. I workout different then most that I have read about. I have had great gains so I dont plan to change for a while. When doing sets I do 2 light and 2 heavy. The light I hit hard enough to put a burn in the muscle at 10-12 reps(but could still do 14 if i tried). On the heavy I do 6-8 reps to or near failure. Each rep I do slow to moderate speed and exaggerate at the top of the movement. Each set I pause for 4-5 minutes rest. I do the 2 light to hit the slow twitch muscle fibers and the heavy for the fast twitch. I have never had as good a workout until I started this. Its a beautiful workout man! Let me tell ya! At the end of my workout I do a burn set. I start with a moderately heavy weight and do 14 to 16 reps. Then non-stop, no breather, I lighten the weight one plate or a few pounds lighter and burn for the same 14-16 reps. I continue this for about 5-6 reps or until I cant do no more. Until my muscles are ready to detach and say "I quit! Im outta here!" When I planned my split I made sure that my basics and secondaries got atleast one day off before hitting them again. Except sat and sun. These are my major recoup days. (plus my wife and I are off on sats and suns so I spend the time with her) This is my split (yes I know that there are some that dont agree but it works for me. which that is the key to you find your own workout. what works for you works for you. it may not work for anyone else. it takes time and experimentation.) Monday: Tris and Bis Tuesday: Legs Wednesday: Delts and Forearms Thursday: Back and Traps Friday: Chest Saturday: Off Sunday: Off This workout I have had, like I said, the best gains so far. On arms I have almost broke 17" (not that much of an accomplishment for most but it is for me). I have been getting compliments now also. Good indication something is working. Good Luck!
	"Gun Control: Being able to hit what you are aiming at!" *Ossifer Dawkins*

02-20-2002, 11:25 AM	#6
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	What is your chest workout like? It may be the quality of your workout thats hindering progress, not the quantity. I personally think your over training arms and shoulders which could be holding back your chest progress.
	Cool

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