Thread: Comments on Split...

Originally Posted by DIVINITUS

Just making sure my current split isn't breaking any cardinal rules.

Mon. Chest/Bi's
Tues. Legs
Wed. Abs/Rest
Thur. Shoulders/Tri's
Fri. Back/Lats
Sat. Rest
Sun. Rest

I hate training tri's on the same day as chest because they feel slightly drained after my chest workout. Ditto for my back and bi's. I guess I am looking for input from you guys...thanks.

Thats because they are already 75% worked out after that.....I only do 3 or 4 sets of triceps after chest and I'm done...

I don't give a shit about ego when I lift......if my triceps can only lift 115lbs on lying triceps ext after my chest workout but can lift 135lbs on another day.....who cares it makes no difference in size or strength....

Training arms on a separate day is one of the biggest mistakes beginners make.

Originally Posted by ForemanRules

Training arms on a separate day is one of the biggest mistakes beginners make.

I stongly disagree...unless your goal is pure power.

Originally Posted by lnvanry

I stongly disagree...unless your goal is pure power.

I super strongly disagree with you

The split looks fine to me...

looks grea to me too except a whole day for abs

Not really a whole day for abs, but more of a rest day there...I've read a number of times on this site that a rest day somewhere in the middle of the week can be good. I figured it would be good in this case because after Mon and Tues (Chest/bi's and Legs) I feel pretty zapped on Wednesday. Besides, I thought it would give me another day as to prevent overtraining my bi's/tri's. I don't blast my abs for an hour in a half, I just do my normal ab routine and shoot some hoops in the gym to stretch my legs out a bit and get the blood pumping. Is Wednesday off (in my case) not good?

it's good

Cool.

So far, as I am getting back into lifting after 2 years off and knee surgery, this split feels great. I am seeing good gains across the board and I am feeling very fresh for each session. Looking forward to more results.

1 more question...Is there an ideal period of time I should train with this split before I switch to another (to keep the body guessing)?

Looks fine depending on your volume etc. Watch out for too much arm work. You need to count pressing movements as tri's and pulling movements as bi's in addition to your specific work. Lose sight of this and you'll have puny arms forever. Many of the people on here do no direct arm work because of this, if you must, I recomend doing 2 tricep exercises on your chest day and 2 bicep exercises on your back day. Keep the intensity up and finish with those...then rest and eat.

Originally Posted by benverner

Looks fine depending on your volume etc. Watch out for too much arm work. You need to count pressing movements as tri's and pulling movements as bi's in addition to your specific work. Lose sight of this and you'll have puny arms forever. Many of the people on here do no direct arm work because of this, if you must, I recomend doing 2 tricep exercises on your chest day and 2 bicep exercises on your back day. Keep the intensity up and finish with those...then rest and eat.

Can you tell me if my current schedule is going to hurt rather than help my arm size?

Mon: Chest & Traps: 5 sets flat bench; 2-3 sets inclines; 2-3 sets cables; 4 sets shrugs

Tues: Back: about 12 total sets of various back movements

Wed: Shoulders: presses; laterals; fronts; upright rows: total about 12 sets

Thurs: Arms: 5 sets standing barbell curls; 3 sets cable curls; 5 sets lying tri extentions; about 3 sets asst cable sets

Fri: Legs: 5 sets squats; 3 sets hack squats; 2 sets 45 degree leg press

Again, look at this in terms of arm size building. This schedule allows me to finish most days within 45 minutes. Would you keep arms by themselves, or make splits out of them with either back, chest, or shoulder days? If combining with larger bodyparts, people cant agree whether its better to team triceps with chest under the theory that chest workout done first will warmup the triceps, and allow a short but concentrated tricep session. Or, whether that idea wears out the tris when working chest so that the concentrated tricep workout is shot before it even starts. And in that case people say to team tris with Back, and bis with Chest, so that the arm parts are fresh when its time to work them.

Since it seems to be inconclusive, rather than get involved in this debate, I just decided to give arms their own day. But the above quote about puny arms has given me pause.

Someone, please, tell me how to 'best' work arms in.. Thanks.