Thread: Help Appreciated with Split

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

train Movements

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

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.

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...

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.

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.