Help with my new on cycle split

[LoveToLiftBig]

Ok guys I'm changing up my routine now since I'm beginning cycling on Monday, I don't have a problem with the exercises and rep ranges as I can decide them myself, it's just I want to try and hit arms twice a week. The reason being is there comletely out of proportion to the rest of my body. ie smaller. My arms hover around 15.2 inches when I have 52inch shoulders, 42 inch chest, neck is 17 inches, calves 17, quads 23 etc.

I'm going to be training Monday-Friday , weekends for rest. The reason being is I use my college gym and its closed on the weekends so I want to fit as much frequency as possible while on cycle.

So I have Monday to friday to fit in arms twice a week and everything else once a week. I'm going to be incorporating fst-7 principals when training arms and chest since there my two worst body parts. I like to train high volume, workouts usually range from 60-90 mins

I just need help with the layout of my split. Any help is much appreciated. thanks guys

 

[squigader]

Ok guys I'm changing up my routine now since I'm beginning cycling on Monday, I don't have a problem with the exercises and rep ranges as I can decide them myself, it's just I want to try and hit arms twice a week. The reason being is there comletely out of proportion to the rest of my body. ie smaller. My arms hover around 15.2 inches when I have 52inch shoulders, 42 inch chest, neck is 17 inches, calves 17, quads 23 etc.

I'm going to be training Monday-Friday , weekends for rest. The reason being is I use my college gym and its closed on the weekends so I want to fit as much frequency as possible while on cycle.

So I have Monday to friday to fit in arms twice a week and everything else once a week. I'm going to be incorporating fst-7 principals when training arms and chest since there my two worst body parts. I like to train high volume, workouts usually range from 60-90 mins

I just need help with the layout of my split. Any help is much appreciated. thanks guys

Go Monday/Tuesday + Thursday/Friday. Training 5 days straight even on gear will not leave you enough time for recovery. 4 days a week is actually what most people here adhere to anyway.

What do you mean by high volume? I personally wouldn't go higher than 9-10 reps, you're not going to get as much growth out of that.

How about back and biceps on Monday, chest and triceps on Tuesday, then fit biceps and triceps also into your Thursday, Friday exercises (e.g legs and triceps, or shoulders and arms altogether etc.)

 

[LoveToLiftBig]

I'm gonna be training different muscles though each day?

I was thinking

Monday - Chest/arms
Tuesday - legs
Wednesday shoulders/traps
Thursday - Arms
Friday - Back

By high volume I mean kinda more sets e.g the fst-7 method. I see where your coming from though I can't see how if I'm training different muscle groups I won't have time to recover

 

[Curlingcadys]

I can't see how if I'm training different muscle groups I won't have time to recover

Mainly from the compound lifts, the indirect use of other non-target muscles still being used will take it's toll, along with tendon and ligament fatigue which wont recover any quicker on gear. How much of a toll you wont know until you do it but it will to some extent. A day of rest in there or dropping it to a 4 day still with a day of rest in the middle would be optimal.

 

[MrKeenan]

Just from my experience mate I wouldn't have chest so close to shoulders on the Wednesday as they already get hit hard on the Monday with the compound exercises such as bench press hitting the anterior head pretty good. Also, just for a bit of advice I would suggest my split that works for me as an example for you to try what works for you.
Mon: Back
Tues: Off
Wed: Chest
Thurs: Legs
Fri: Arms
.. and I do shoulders on a sunday, but as your gym is closed I would suggest maybe:
Mon: Back
Tues: Chest
Wed: Legs
Thurs: Shoulders
Fri: Arms
This isn't ideal as your arm workout may be impaired due shoulders the day before, but due to your constrictions of gym availability this is what I would suggest. You really don't need to work arms twice if you incorporate heavy compound movements in your big muscle group days, a lot of people don't believe in an arms day at all but I myself lag in that area and have one myself just for a little extra work on them. Working them too much will overtrain them and they won't grow. You will always see these skinny lads in the gym doing arms all the time but still with tiny arms. This is because the feeling of a pump in their arms give them a feeling that they're growing when in fact, there more than often not, and there being overtrained. How do I know this? I was one when I was 15 .

Additionally, just for tips about your arms and chest lagging. For arms what I have noticed working is movements such as deadlifts & barbell rows/dumbell rows. Deadlifts especially, even though this may not be for you, heavy deadlifts. Pyramid sets starting at 8 reps leading up to around 2 reps and I've noticed a gradual difference in my arms.

For chest, I believe drop sets to be very good for development. You still get the heavy weight of a normal set along with the volume of a smaller set. I currently do around 2 drops. Hope I've helped.

*Also I must add which you probably know, growing takes time, just because you don't see a major difference in 2 - 3 weeks doesn't mean the routine needs to be completely changed

 

[LoveToLiftBig]

Just from my experience mate I wouldn't have chest so close to shoulders on the Wednesday as they already get hit hard on the Monday with the compound exercises such as bench press hitting the anterior head pretty good. Also, just for a bit of advice I would suggest my split that works for me as an example for you to try what works for you.
Mon: Back
Tues: Off
Wed: Chest
Thurs: Legs
Fri: Arms
.. and I do shoulders on a sunday, but as your gym is closed I would suggest maybe:
Mon: Back
Tues: Chest
Wed: Legs
Thurs: Shoulders
Fri: Arms
This isn't ideal as your arm workout may be impaired due shoulders the day before, but due to your constrictions of gym availability this is what I would suggest. You really don't need to work arms twice if you incorporate heavy compound movements in your big muscle group days, a lot of people don't believe in an arms day at all but I myself lag in that area and have one myself just for a little extra work on them. Working them too much will overtrain them and they won't grow. You will always see these skinny lads in the gym doing arms all the time but still with tiny arms. This is because the feeling of a pump in their arms give them a feeling that they're growing when in fact, there more than often not, and there being overtrained. How do I know this? I was one when I was 15 .

Additionally, just for tips about your arms and chest lagging. For arms what I have noticed working is movements such as deadlifts & barbell rows/dumbell rows. Deadlifts especially, even though this may not be for you, heavy deadlifts. Pyramid sets starting at 8 reps leading up to around 2 reps and I've noticed a gradual difference in my arms.

For chest, I believe drop sets to be very good for development. You still get the heavy weight of a normal set along with the volume of a smaller set. I currently do around 2 drops. Hope I've helped.

*Also I must add which you probably know, growing takes time, just because you don't see a major difference in 2 - 3 weeks doesn't mean the routine needs to be completely changed

Yeah I've come to realise I'm not gonna bother training arms twice a week. This post is awesome though, thanks for the help, appreciate it. I was thinking for the lagging chest and arms I'm gonna incorporate the Fst-7 training method and possibly since you suggested drop sets, to the last set of chest and we'll see what happens from there.

Thanks again.