split.... advice please

Hlanderr · 12-03-2005, 04:06 PM

Hey,
Here is my split of 5 days of goodness
Chest
Back
Off
Shoulders
Legs
Arms
Off

Today I did chest, and my triceps were so sore I think I lost some weight on the bench....

Should I switch Arms and Legs, so I do arms the day after shoulders? Or should I just suck it up? I just changed to this split from a 4 day split and this is the first run I've made on this workout in a while. I've been thinking about changing that for some time, but I know triceps are widley used in the exercises I do for shoulders...... should I leave it or change it?
I'm going for strength by the way...

TheCurse · 12-03-2005, 04:10 PM

dont waste your time with an arm day.

Hlanderr · 12-03-2005, 04:13 PM

i actually just got off a split with triceps on chest day and biceps on back day, but i get tired so fast i feel as if im not getting the best workout in....

TJ Cline · 12-03-2005, 04:16 PM

Quote:

Originally Posted by TheCurse

dont waste your time with an arm day.

dougnukem · 12-03-2005, 04:24 PM

Quote:

Originally Posted by TheCurse

dont waste your time with an arm day.

A lot of people feel this way. But if you really want to stick with having an arm day, as I do, you might want to keep the volume lower, as you pointed out, that the Tris get a solid use in several other exercises as a secondary muscle. So you could keep your arm day and lower the volume, or drop it and add maybe one arm movement for bi/tris on the chest and back day.

**CowPimp** · 12-03-2005, 04:28 PM

Quote:

Originally Posted by Hlanderr

i actually just got off a split with triceps on chest day and biceps on back day, but i get tired so fast i feel as if im not getting the best workout in....

You mean you arms get fatigued, or your cardiovascular system becomes taxed? If you feel like your arms are getting fatigued, then you could do a split like this:

Legs
Shoulders
Off
Chest-Bis
Off
Back-Tris
Off

Or something like that. Otherwise, do a little GPP work on your off days to improve conditioning.

Hlanderr · 12-03-2005, 04:37 PM

hmm... maybe i will try that...

yeah my muscles get fatigued.... im still a little guy at just under 200 pounds at about 6.1....

my first few sets i feel strong and then i just DROP like dramatically.... bad endurance i guess... another thing I gotta work on soon...
like today i started doing my benching, and i had to take off nearly 40 pounds by my last set to do the same amount of reps.... maybe i got one or two more reps out....

after i finish my last set of say back though, im not sure if i could get the same workout with my triceps as if i could when i do just arms.... maybe it was the fact that it was just a large muscle group being worked that i was exhausted..... but i think ill try that one...

appreciate the advice!

TheCurse · 12-03-2005, 06:41 PM

not having a seperate day for your arms allows those muscles to get more rest, which is the part where your muscles are actually doing the growing.

camarosuper6 · 12-03-2005, 07:37 PM

I just changed from a typical split like this to an HST plan that has am/pm workouts, 3 times a week... and during the end of every two weeks, I workout HIT style to failure. Its incredibly different and exhausting (I havent gone to 10 reps on hardly anything in probably a year)

TJ Cline · 12-03-2005, 07:41 PM

Quote:

Originally Posted by TheCurse

not having a separate day for your arms allows those muscles to get more rest, which is the part where your muscles are actually doing the growing.

I laugh my ass off at guys who have an arm day....

I did 11 sets of lats today and only 4 sets of biceps.....and I have 18 1/4 inch cold arms.....and I'm just getting back in shape.....hell when I had 19 3/4 cold arms I only did 4 sets of biceps after lats....same with chest day.

camarosuper6 · 12-03-2005, 07:45 PM

I have usually had an arm day in my routine.... but no more than 3-4 sets.

dougnukem · 12-03-2005, 07:55 PM

Quote:

Originally Posted by ForemanRules

I laugh my ass off at guys who have an arm day....

I did 11 sets of lats today and only 4 sets of biceps.....and I have 18 1/4 inch cold arms.....and I'm just getting back in shape.....hell when I had 19 3/4 cold arms I only did 4 sets of biceps after lats....same with chest day.

Hey, I have an arm day. But mostly so I have another day to get out of the shop and get in the gym. That, and I feel they are lagging right now. Nothing too intense, just enough to get a good pump. But that's what works for me. Everyone is different and their body reacts differently.

camarosuper6 · 12-03-2005, 07:58 PM

Why not too intense... why just for the pump if you know the pump means little to nothing towards hypertrophy.

TheCurse · 12-03-2005, 08:50 PM

its true what works for one doesnt always work for another. most people think my workouts are ovetraining, but i get good results, i think so at least. one thing in my training philosophy is if im not ready for the gym, like i didnt get enough sleep, feel tired and lame, didnt eat that day (or enough), i just dont go. if i didnt get my high protein breakfast in i dont go to the gym. i try and correct what i need to with regards to rest and nutrition that day and hit it the next day. im an insomniac so i deal with this all the time.

not to say one should puss out all the time, but i always go by how i feel.

Hlanderr · 12-04-2005, 02:00 AM

i try to never miss days..... once im in there i feel fine usually.... its stopping what your doing, or waking up early with that hangover, which is the hard part for me

dougnukem · 12-04-2005, 01:56 PM

Quote:

Originally Posted by camarosuper6

Why not too intense... why just for the pump if you know the pump means little to nothing towards hypertrophy.

I just keep it at a lower intensity, since I don't want to end up overtraining. Actually, I didn't really know that for sure. Thanks for bringing that up, as I'd hate to be wasting time in the gym when it's unnecessary.

12-03-2005, 04:06 PM	#1
Hlanderr Registered User Join Date: Oct 2005 Posts: 774	split.... advice please Hey, Here is my split of 5 days of goodness Chest Back Off Shoulders Legs Arms Off Today I did chest, and my triceps were so sore I think I lost some weight on the bench.... Should I switch Arms and Legs, so I do arms the day after shoulders? Or should I just suck it up? I just changed to this split from a 4 day split and this is the first run I've made on this workout in a while. I've been thinking about changing that for some time, but I know triceps are widley used in the exercises I do for shoulders...... should I leave it or change it? I'm going for strength by the way...
Hlanderr Registered User Join Date: Oct 2005 Posts: 774

12-03-2005, 04:10 PM	#2
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	dont waste your time with an arm day.
	Still Alive.

12-03-2005, 04:13 PM	#3
Hlanderr Registered User Join Date: Oct 2005 Posts: 774	i actually just got off a split with triceps on chest day and biceps on back day, but i get tired so fast i feel as if im not getting the best workout in....
Hlanderr Registered User Join Date: Oct 2005 Posts: 774

12-03-2005, 04:37 PM	#7
Hlanderr Registered User Join Date: Oct 2005 Posts: 774	hmm... maybe i will try that... yeah my muscles get fatigued.... im still a little guy at just under 200 pounds at about 6.1.... my first few sets i feel strong and then i just DROP like dramatically.... bad endurance i guess... another thing I gotta work on soon... like today i started doing my benching, and i had to take off nearly 40 pounds by my last set to do the same amount of reps.... maybe i got one or two more reps out.... after i finish my last set of say back though, im not sure if i could get the same workout with my triceps as if i could when i do just arms.... maybe it was the fact that it was just a large muscle group being worked that i was exhausted..... but i think ill try that one... appreciate the advice!
Hlanderr Registered User Join Date: Oct 2005 Posts: 774

12-03-2005, 06:41 PM	#8
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	not having a seperate day for your arms allows those muscles to get more rest, which is the part where your muscles are actually doing the growing.
	Still Alive.

12-03-2005, 07:37 PM	#9
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	I just changed from a typical split like this to an HST plan that has am/pm workouts, 3 times a week... and during the end of every two weeks, I workout HIT style to failure. Its incredibly different and exhausting (I havent gone to 10 reps on hardly anything in probably a year)
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-03-2005, 07:45 PM	#11
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	I have usually had an arm day in my routine.... but no more than 3-4 sets.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-03-2005, 07:58 PM	#13
camarosuper6 Back Home In SOCAL Elite Member Join Date: Aug 2003 Location: California Posts: 3,354	Why not too intense... why just for the pump if you know the pump means little to nothing towards hypertrophy.
	"TOLERANCE is the virtue of a man without convictions" G.K.Chesterton Boot Shine and Polish $15. New Uniforms: $250 New gun and holster: $450 Looking like a stud in uniform: Priceless Girl: Me and this new guy are getting kinda chummy. Me: Good chummy? Like friends forever? Girl: Ya Me: Or Chummy like, spank my ass chummy?

12-03-2005, 08:50 PM	#14
TheCurse Barbell Ninja Join Date: Sep 2004 Location: Dago Posts: 767 Photos: 6	its true what works for one doesnt always work for another. most people think my workouts are ovetraining, but i get good results, i think so at least. one thing in my training philosophy is if im not ready for the gym, like i didnt get enough sleep, feel tired and lame, didnt eat that day (or enough), i just dont go. if i didnt get my high protein breakfast in i dont go to the gym. i try and correct what i need to with regards to rest and nutrition that day and hit it the next day. im an insomniac so i deal with this all the time. not to say one should puss out all the time, but i always go by how i feel.
	Still Alive.

12-04-2005, 02:00 AM	#15
Hlanderr Registered User Join Date: Oct 2005 Posts: 774	i try to never miss days..... once im in there i feel fine usually.... its stopping what your doing, or waking up early with that hangover, which is the hard part for me
Hlanderr Registered User Join Date: Oct 2005 Posts: 774

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