Thread: new split

It's a decent routine, the basic construction of it, the grouping of body parts.

But...

What kind of exercises are you doing? How many sets, reps?

What are you doing right now?

The excercises are not the problem. I just want a new split to see if I will get better gains.

the split can remain the same. It was what you do with the split (the variables) that is going to make or break your progress.

well here is my routine. Some other guys were nice enough to make some modifications but i guess i can post it again.


Current:

--Monday--
Back+Biceps
Wide grip chin-ups (3 sets)
lateral pulls downs (5 sets)
lateral pull downs behind back (3-4 sets)
seated rows (5sets)
standing decline row (3sets)
Vertical rows (not sure if its called this)(2 sets)
Dumbell Curls (2sets)
Barbell curls (2set)

--Tuesday--
Off Day

--Wed--
Chest+Shoulder+Tri

Incline dumbell benchpress (2 sets)
Incline becnhpress (2-3sets)
Flat benchpress (5-6 sets)
Decline (3-4 sets)
Flys (2-3 sets)
Shoulder press (3-4sets)
Side dumbell raises (1-2sets)
Tricep extensions seated (2sets)
Standing vertical tricep extension (2-3sts)

--Thurs--
Abs

Vertical Leg Lifts+Knee ups (combo)(2-3sets)
Leg lifts (2 sets)
Ab Crunches (2 sets)
Decline Sit-Ups (1set)
Decline Sit-Ups+20Lbs resistance (1set)
Bicycles (1set)

--Friday--
Off Day

--Saturday--
Legs

Leg Press (4sets)
Leg Extensions (2-3sets)
Leg Curls (2sets)
Seated Leg Curls (2sets)
Leg Abductor outer (3sets)
Leg Abductor inner(3sets)
Seated Calve lifts (5 sets)

--Sunday--
Off Day

that is way to much shit. .Look at all that rowing and pressing in one workout. For the most part the exercises are similiar as far as joint motion is concerned (IE, shoulder extension in the horizontal plane). I would just pick one of them and focus on that. Then switch the exercises every few weeks. Switch the rep ranges, intensity, rep tempo, rest interval, grip etc..

and start doing squats and deadlifts on leg day. that leg workout is pathetic.

Originally Posted by P-funk

and start doing squats and deadlifts on leg day. that leg workout is pathetic.

Originally Posted by michael74737

well here is my routine. Some other guys were nice enough to make some modifications but i guess i can post it again.

Try this. All sets until failure.
--Monday--
Back+Biceps
Bent over rows (4 sets)
Wide grip chin-ups (3 sets)
T bar rows(2 sets)
Dumbell Curls (2sets)
Barbell curls (2set)

--Tuesday--
Off Day

--Wed--
Chest+Shoulder+Tri
Flat benchpress (3 sets)
Incline dumbell benchpress (3 sets)
Shoulder press (4 sets)
Side dumbell raises (2 sets)
Skull crushers (4 sets)

--Thurs--
Abs
Decline Sit-Ups+20Lbs resistance (3 sets)
Bicycles (3 sets)

--Friday--
Off Day

--Saturday--
Legs

Squats (3 sets)
Deadlifts (3 sets)
Leg Curls (1 sets)
Seated Calve lifts (5 sets)

--Sunday--
Off Day

Originally Posted by P-funk

(IE, shoulder extension in the horizontal plane).

P, I'v read you mention the vertical and horizontal planes several times. I guess the plane is in relation of the arms to the body? What about for leg work?

Could you clarify this technique a bit more to enable one to come up with a routine to work both planes equally?

Originally Posted by BulkMeUp

P, I'v read you mention the vertical and horizontal planes several times. I guess the plane is in relation of the arms to the body? What about for leg work?

Could you clarify this technique a bit more to enable one to come up with a routine to work both planes equally?

There are basically three planes of motion. They refer not only to the arms but to each joint movement. They more refer to body movement. It is pretty hard to describe them without looking at a diagram but I will take a crack for you.

Sagital plane- Bisects the body into left and right halves. Any movement that runs parallel with this bisection is thought to be in the sagital plane. For example a front raise, a bicep curl, a squat or any neutral grip press like close grip overhead DB press or CG bench press and CG rows are all in the sagital plane.

Frontal plane- bisects the body into front and back halves. Anything that moves parallel to this bisection is in the frontal plane. For example a BB press (elbows flared out), DB lateral raises, WG pull down or pull up or hip ab or ad duction or side (lateral) lunges are all in the frontal plane.

Transverse plane- bisects the body into upper and lower halevs. Anything that moves parallel with this bisection is in the transverse (aka the horizontal) plane. For example a bench press, WG rows, flyes or reverse peck deck or rev. flyes are all in the transverse plane. For the legs this is though one as the movment itself is going to take plance in the sagital plane but since you are altering body position for a moment you can call it a transverse lunge. The way you do it is you start by standing forward. Now, you are going to turn to one side, lets say your right side. You turn by opening up your hip and pivoting on your left leg until you are at about a 45 degree angle behind the front position you were standing in (that is the transverse motion). From there you lunge out with the right leg (more like a sagital plane lunge) and then lunge back and pivot back on the left leg (again a transverse plane body motion) to the forward starting position. If that made sense. Tough to do but beneficial.

Originally Posted by P-funk

There are basically three planes of motion. They refer not only to the arms but to each joint movement. They more refer to body movement. It is pretty hard to describe them without looking at a diagram but I will take a crack for you.

Sagital plane- Bisects the body into left and right halves. Any movement that runs parallel with this bisection is thought to be in the sagital plane. For example a front raise, a bicep curl, a squat or any neutral grip press like close grip overhead DB press or CG bench press and CG rows are all in the sagital plane.

Frontal plane- bisects the body into front and back halves. Anything that moves parallel to this bisection is in the frontal plane. For example a BB press (elbows flared out), DB lateral raises, WG pull down or pull up or hip ab or ad duction or side (lateral) lunges are all in the frontal plane.

Transverse plane- bisects the body into upper and lower halevs. Anything that moves parallel with this bisection is in the transverse (aka the horizontal) plane. For example a bench press, WG rows, flyes or reverse peck deck or rev. flyes are all in the transverse plane. For the legs this is though one as the movment itself is going to take plance in the sagital plane but since you are altering body position for a moment you can call it a transverse lunge. The way you do it is you start by standing forward. Now, you are going to turn to one side, lets say your right side. You turn by opening up your hip and pivoting on your left leg until you are at about a 45 degree angle behind the front position you were standing in (that is the transverse motion). From there you lunge out with the right leg (more like a sagital plane lunge) and then lunge back and pivot back on the left leg (again a transverse plane body motion) to the forward starting position. If that made sense. Tough to do but beneficial.

So when you train movements..say i am doing day 1 of my workout, do i pick a couple exercises from each plane of motion or do i focus on 1 plane of motion only?

Like for day 1, do i only focus on sagital plane, then day 2 will be frontal plane, then day 3 will be transverse plane? Or do i work all 3 planes in one workout doing a few exercises from each category?

Originally Posted by shiznit2169

So when you train movements..say i am doing day 1 of my workout, do i pick a couple exercises from each plane of motion or do i focus on 1 plane of motion only?

Like for day 1, do i only focus on sagital plane, then day 2 will be frontal plane, then day 3 will be transverse plane? Or do i work all 3 planes in one workout doing a few exercises from each category?

you could do it either way (excpet for legs since pretty much everything is sagital plane....squat, deadlifts, leg etc., leg curl....etc.).

You could train with an upper push/pull and legs split like he is doing. You could mix it up and do transverse preses on one day with frontal plane pulls and then frontal plane presses on another day with transverse and sagital plane pulls...for example:

day one:
bench press (transverse)
WG pull up (frontal)
Low incline DB press (trans)
pull over (front)
curls

day 2
Overhead BB press (front)
CG cable row (sag)
lateral raise (front)
rev. peck deck (trans)
pressdowns



there are a lot of ways to do it though. That is just an idea.

ya, i am very interested in this routine but i am not 100% clear on this whole different versions of plane of motions. Like i know some main basic exercises, but all the other isolated exercises i'm not exactly sure where to put them.

Like back day, i usually do deadlifts, pullups, CG rows, WG/CG pulldowns, DB rows, and pullovers. I wouldnt be sure which ones to pick out for day 1 and how to incorporate the others for day 2. I think i'll just catch up on your old journal. I've read 40 pages of it already (and most of it is sex talk between you and the ladies ) so i have a tough time finding the push/pull routines that you have done. Only 50+ pages to go...

Originally Posted by shiznit2169

ya, i am very interested in this routine but i am not 100% clear on this whole different versions of plane of motions. Like i know some main basic exercises, but all the other isolated exercises i'm not exactly sure where to put them.

Like back day, i usually do deadlifts, pullups, CG rows, WG/CG pulldowns, DB rows, and pullovers. I wouldnt be sure which ones to pick out for day 1 and how to incorporate the others for day 2. I think i'll just catch up on your old journal. I've read 40 pages of it already (and most of it is sex talk between you and the ladies ) so i have a tough time finding the push/pull routines that you have done.

Well, you are making it a little more complicated than it really is. I can give you the just of the vertical horizontal push pull routine that I was using right here. 1st, dealift on leg day. Hip extension is what the deadlift is all about. I don't care what people say about feeling it in their backs.

Here is an example of what I would do on a four day routine using vertical push/pull and leg split. Vertical day I do everything vertical. Horizontal day I do everything that is a horizontal movement:

day 1 ( upper horizontal)
Bench press 3 sets
Bench over BB row 3 sets
low incline DB press 2 sets
cable row 2 sets
BB curls 2 sets

day 2 (legs)
squat 3 sets
SLDL 3 sets
one leg leg press 2 sets on each leg
calves


day 3 (upper vertical)
overhead BB press- 3 sets
chin ups- 3 sets
WG pull down- 3 sets
front raises- 2 sets
side raises- 2 sets
pressdowns- 2 sets

day 4 (legs)
deadlift- 3 sets
lunges or front squats- 3 sets
leg curls- 2 sets
calves



You can do pretty much anything with that as far as intensity goes (change it weekly.....change it every 3 weeks) and variables (rep tempo, rest interval, etc..).