Thread: Split + Set Critique would be Appreciated

Do you lift 4 days in a row and then repeat?

Yeah i forgot to mention that. No i don't, if i do any workout back to back it would be the first 2, chest legs because they don't really interfere.

Truth be told i could probably get in there MORE often then what i do, it will take me a 7-10 days depending on how much i go.

I train hard and fast, and almost always feel it the next day (not sure if it's a good thing).

That's reasonable enough. The only thing I don't like is the last day. It seems like a waste of time to just do 9 sets of direct bicep work for a workout. Really, very little or no isolation arm work is needed to achieve a nice set of guns.

I also feel open chain isolation leg work is largely a waste. I would rather see you stick some walking lunges in there instead of those last two exercises on leg day, but it's still not too bad.

Oh, and it would probably be good for you to include a little more overhead pressing into your program. I think a lot of people neglect overhead pressing relative to bench pressing variations in their program for no good reason.

So with day four, add in the bulk of my shoulder day? some over head presses and general delt stuff? i think the reason i don't is because my traps are normally worked to the brunt from my back day and havn't healed by the time i come to day 4, and trap + over head pressed seem to be partially linked?

I'll also invest some time in proper form for lunges too.

I'll try doing presses and such on that day.

-Off to do a back day right now ^_^

Thanks man.

Originally Posted by Valias

So with day four, add in the bulk of my shoulder day? some over head presses and general delt stuff? i think the reason i don't is because my traps are normally worked to the brunt from my back day and havn't healed by the time i come to day 4, and trap + over head pressed seem to be partially linked?

I'll also invest some time in proper form for lunges too.

I'll try doing presses and such on that day.

-Off to do a back day right now ^_^

Thanks man.

You can involve a muscle in resistance training 48 hours after the first session without impeding recovery. That shouldn't be a problem. Don't think soreness means everything either; I just pulled a PR on deadlifts with sore hamstrings and glutes a few days ago.

Really, I think you should just make this a push-pull-legs split and call it a day. You're almost there already. Just cut out one or two of your bicep exercises and throw the remainder at the end of back day. Then, do your shoulder work with chest and triceps.

Ahh good to know about the muscle soreness thing, and well done on the personal best.

I'll probably keep it similiar to what i have but just do more shoulders on the fourth day. The reason for the extra bicep / forearm stuff is just because i must be genetically stronger for those. If i don't train them they become stagnant. Also i really need to strengthn my forearms because i physically find it difficult to hold onto the weight i lift for deads and trap shrugs, and i don't want to resort to straps.

with that said i will probably try a push pull legs split over the next month

Originally Posted by Valias

Ahh good to know about the muscle soreness thing, and well done on the personal best.

I'll probably keep it similiar to what i have but just do more shoulders on the fourth day. The reason for the extra bicep / forearm stuff is just because i must be genetically stronger for those. If i don't train them they become stagnant. Also i really need to strengthn my forearms because i physically find it difficult to hold onto the weight i lift for deads and trap shrugs, and i don't want to resort to straps.

with that said i will probably try a push pull legs split over the next month

You should try some dedicated grip work as opposed to forearm exercises. I do things like farmer's walks, towel chinups, gorilla hangs, etc. to strengthen my grip as well.

Quickly becoming very glad i joined this forum, also i look forward to giving my own advice, particularly in the nutrition section.

Originally Posted by Valias

Howdy,

The names Simon and I'm very new here, read alot of the nutrition forums but here goes my currently designed split.

Day 1 Lower Body
3x Barbell squats 6-10
3x Stiff-legged deadlifts 6-10
3x standing calve raises 6-10
3x seated calve raises 6-10
1-3 sets quad extentions 6-10
1-3 sets ham curls 6-10
(If i've recently put the weight up in squats / deads it reduces the amount of isolation i do)

Day 2 Chest, Tri's, Abs
3x flat bench 6-10 reps
3x dips as many reps as i can get
3-4x swiss ball sit ups as many as i can get
3x skull crushers 6-10
If i have any juice left in my i'll do some flys.

also every few weeks i swap the 3x skulls with a 3x dumbell shoulder press and 3x lateral raises.

Day 3: Entirety of my back
2x chins as many as i can get
2x lat pull down 6-10
3x barbell low rows 6-10
3x seated higher rows 6-10
3-4x trap shrugs 6-10
3x rear delt flys
just recently i've added in 3 sets of dumbell rows, my back can take a beating and heal it off unlike my chest.

day 4
3x barbell curls 6-10
3x supination curls w/ dumbells 6-10
I do a kind of superset after this which hits my forearms ok. On a semi preacher i do curls with a straight bar, when i can't do any more i do wrist curls, when i can't do any more i let the bar roll down so just fingers holding onto it and roll it back up being ripped.
3x palms down curls 6-10 (forearms)

My only isolation day, done so because my biceps like my back can take a beating, and i think my forearms are abit too weak so i need extra work to improve them. If i have time on my fourth workout i normally do more shoulder work.

One problem i can't get around with my split is fitting shoulders into it well. Any improvements? Thanks in advance

-Simon

I agree with CP in regards to your leg workout. I would do your last 2 exercises at the beginning to warm up your quads/hams for squats.

I also dont see a great deal of front delt exercises - maybe some seated dumbell presses/military presses and laterals

Originally Posted by blueboy75

I agree with CP in regards to your leg workout. I would do your last 2 exercises at the beginning to warm up your quads/hams for squats.

I disagree with this. Why don't you just do a light set or two of the exercise to come instead? That makes more sense.

Originally Posted by CowPimp

I disagree with this. Why don't you just do a light set or two of the exercise to come instead? That makes more sense.

Id always do a light set or two of squats no matter what other leg exercises I did before. I just find that leg extensions for me really provide a better warm-up/pump using a couple of sets of light weight/high rep.

Others use these exercises for pre-exhaust techniques.

I dont think im recommending anything radical here, ive seen many leg workouts that propose leg extensions as a warm-up to squats.