Intermediate/Advanced Split Suggestions

tgkfour1 · 06-10-2002, 10:01 AM

I am looking for suggestions on a new split routine-

Here are my near-term goals in order of priority:

1) Body Fat Loss- currently at about 22%
2) Increased Muscle Mass
3) Room for high intensity Cardio at least twice a week
4) Maintain Flexibility

I am currently on a split that has limited recovery time for my legs, and also seems to over train muscle groups on sucessive days- like biceps on back and arms days, or cardio close to legs days and I'm feeling it too much at times. Bums me out because it's from a highly acclaimed bestseller but I think it may not give adequate rest to major muscle groups.

Assuming I'm taking the right supplements & proper diet- can anyone recommend a better 4-5 day rolling routine?

I appreciate any feedback..
tgk

**Prince** · 06-10-2002, 01:14 PM

here is one

tgkfour1 · 06-10-2002, 01:20 PM

Prince-

Thanks a lot-

Would you recommend cardio on the upper body days or on a specific off day?

Thanks again-

tgk

**Prince** · 06-10-2002, 01:42 PM

the general rule of thumb is to do cardio on OFF training days, but if that is not feasible I guess it would be okay to do cardio on upper body days.

tgkfour1 · 06-10-2002, 01:48 PM

Who's better than you?

Robboe · 06-10-2002, 02:07 PM

Fair enough split.

One thing i'll add is to not take "day 1" as monday, cause it seems to be gym bible to do chest on mondays. At least this way you won;t be waiting ages for each equipment.

tgkfour1 · 06-10-2002, 02:36 PM

TCD

I agree, although in my gym it seems to be the Supermom's Chest day and I'm one of the only men working in......

It hasn't been too crowded there yet.
Thanks,
TGK

06-10-2002, 10:01 AM	#1
tgkfour1 Future Opportunity Join Date: May 2002 Location: In A House Posts: 250	Intermediate/Advanced Split Suggestions I am looking for suggestions on a new split routine- Here are my near-term goals in order of priority: 1) Body Fat Loss- currently at about 22% 2) Increased Muscle Mass 3) Room for high intensity Cardio at least twice a week 4) Maintain Flexibility I am currently on a split that has limited recovery time for my legs, and also seems to over train muscle groups on sucessive days- like biceps on back and arms days, or cardio close to legs days and I'm feeling it too much at times. Bums me out because it's from a highly acclaimed bestseller but I think it may not give adequate rest to major muscle groups. Assuming I'm taking the right supplements & proper diet- can anyone recommend a better 4-5 day rolling routine? I appreciate any feedback.. tgk
	IRON Poet Laureate Man is basically Good- Locke Man is basically Evil- Hobbes Who was paying attention to the women back then?- TGKFour

06-10-2002, 01:14 PM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,520 Blog Entries: 25 Photos: 313	here is one
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips!

06-10-2002, 01:20 PM	#3
tgkfour1 Future Opportunity Join Date: May 2002 Location: In A House Posts: 250	Prince- Thanks a lot- Would you recommend cardio on the upper body days or on a specific off day? Thanks again- tgk
	IRON Poet Laureate Man is basically Good- Locke Man is basically Evil- Hobbes Who was paying attention to the women back then?- TGKFour

06-10-2002, 01:42 PM	#4
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,520 Blog Entries: 25 Photos: 313	the general rule of thumb is to do cardio on OFF training days, but if that is not feasible I guess it would be okay to do cardio on upper body days.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips!

06-10-2002, 01:48 PM	#5
tgkfour1 Future Opportunity Join Date: May 2002 Location: In A House Posts: 250	Who's better than you?
	IRON Poet Laureate Man is basically Good- Locke Man is basically Evil- Hobbes Who was paying attention to the women back then?- TGKFour

06-10-2002, 02:07 PM	#6
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Fair enough split. One thing i'll add is to not take "day 1" as monday, cause it seems to be gym bible to do chest on mondays. At least this way you won;t be waiting ages for each equipment.
	Being held down by The Man

06-10-2002, 02:36 PM	#7
tgkfour1 Future Opportunity Join Date: May 2002 Location: In A House Posts: 250	TCD I agree, although in my gym it seems to be the Supermom's Chest day and I'm one of the only men working in...... It hasn't been too crowded there yet. Thanks, TGK
	IRON Poet Laureate Man is basically Good- Locke Man is basically Evil- Hobbes Who was paying attention to the women back then?- TGKFour

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
CowPimp's Training (for those that can't open the attachments in the sticky)	The13ig13adWolf	Training	14	04-07-2006 09:02 AM
IRON MANS' "Bulking Routine" and "Powerlifting Routine"	IRON MAN	Training	0	02-17-2006 11:25 AM
3 day split... any suggestions?	thajeepster	Training	16	05-16-2005 04:16 PM
suggestions on my split	liljojo4711	Training	4	09-11-2004 07:28 PM
3 Day Split suggestions	tryintogetbig	Training	2	07-31-2004 08:43 AM