Help Appreciated with Split

oaktownboy · 01-04-2007, 09:55 AM

Day 1
*Chest, biceps, forearms

Day 2
*Back, triceps, calves

OFF

Day 4
*Hams/quads

Day 5
*Shoulders, traps

This is what my past split looked like. I think I actually combined day 4 and 5 together, if my memory serves me. should i go with 2 on 1 off 3 on 1 off or do i need more rest days?

RB12 · 01-04-2007, 10:15 AM

Quote:

Originally Posted by oaktownboy

Day 1
*Chest, biceps, forearms

Day 2
*Back, triceps, calves

OFF

Day 4
*Hams/quads

Day 5
*Shoulders, traps

This is what my past split looked like. I think I actually combined day 4 and 5 together, if my memory serves me. should i go with 2 on 1 off 3 on 1 off or do i need more rest days?

it kind of depends on you and how your body recovers. i prefer 2 on, 1 off personally. Do you know what lifts you are going to do? There will be some that will tell you you should have a 2 day cycle (e.g., push-pull or upper-lower) as opposed to lifting each muscle group once per week. However, I will leave that up to the nay-sayers

mike456 · 01-04-2007, 10:17 AM

train Movements

oaktownboy · 01-04-2007, 10:18 AM

of course..i know what exercises to do..i am just unsure of the sets/reps and days of rest

**P-funk** · 01-04-2007, 10:21 AM

you are coming back off a long lay off and being sick.

start simple. 3 days a week....upper/lower/upper or total body.

Work on improving your base levels of conditioning and your overal health at first.

oaktownboy · 01-04-2007, 10:23 AM

ok..8 reps sound about right?..for calves i used to do 15 and special exercises like weighted stepups and lunges..i don't wanna go too high because the 6-8 is the range for building muscle...

**P-funk** · 01-04-2007, 10:37 AM

Quote:

Originally Posted by oaktownboy

ok..8 reps sound about right?..for calves i used to do 15 and special exercises like weighted stepups and lunges..i don't wanna go too high because the 6-8 is the range for building muscle...

8 reps. not to failure.

if you check out Jodi's journal, I laid out all the things to think about when it comes to designing a program. you should be able to read the post and take a good deal away from it and come up with something tailored towards your needs.

ReproMan · 01-04-2007, 10:44 AM

Quote:

Originally Posted by P-funk

8 reps. not to failure.

if you check out Jodi's journal, I laid out all the things to think about when it comes to designing a program. you should be able to read the post and take a good deal away from it and come up with something tailored towards your needs.

I read some of that last night, great post.

oaktownboy · 01-04-2007, 10:48 AM

okie doke..thanks once again P

01-04-2007, 09:55 AM	#1
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,392	Help Appreciated with Split Day 1 Chest, biceps, forearms Day 2 Back, triceps, calves OFF Day 4 Hams/quads Day 5 Shoulders, traps This is what my past split looked like. I think I actually combined day 4 and 5 together, if my memory serves me. should i go with 2 on 1 off 3 on 1 off or do i need more rest days?

01-04-2007, 10:17 AM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	train Movements
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

01-04-2007, 10:21 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	you are coming back off a long lay off and being sick. start simple. 3 days a week....upper/lower/upper or total body. Work on improving your base levels of conditioning and your overal health at first.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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01-04-2007, 10:18 AM	#4
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,392	of course..i know what exercises to do..i am just unsure of the sets/reps and days of rest

01-04-2007, 10:23 AM	#6
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,392	ok..8 reps sound about right?..for calves i used to do 15 and special exercises like weighted stepups and lunges..i don't wanna go too high because the 6-8 is the range for building muscle...

01-04-2007, 10:48 AM	#9
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,392	okie doke..thanks once again P