What do you think of this split?

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davidjr74

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I want to make the perfect split. I'm gonna run this after Bill Starrs 5x5 which I plan on doing around November onward. I want to bulk threw Bill Starrs and bulk threw this routine as well. I'm gonna lose a lot of strength in basic training and possibly 20 pounds.

Sunday: Rest

Monday: Chest/Triceps

BB Bench Press or DB Bench Press 4x10
DB Flys 3x12
Skull Crushers 3x12
Diamond Pushups 2xfailure
Weighted Crunches and planks 3x20

Tuesday: Back/Biceps

Deadlifts 6x4
Dumbbell Rows 3x12
E-Z Barbell Curls 3x10
DB Bicep Curls
Chinups 1xfailure

Wednesday: Rest

Thursday: Shoulders

Military Press or Dumbbell Military Press 5x5
Incline BB or DB Press 3x12
Lateral Raises 3x10
Front Lateral Raises 3x10
Rotator Cuff Exercises

Friday: Legs/Abs

Box Squats 5x5
Front Squats 5x12
Stiff Leg Deadlifts 3x15
Calve Raises 3x20
Weighted Crunches 3x20

Saturday: Rest

Notes
-My core is easily my weakest part so I put in some ab work on Monday. The abs will recover by Friday.
-For legs, I will be doing regular squats on the Bill Starrs. For this split I'm going to switch over to box squats in combination with front squats. Front Squats also work the core pretty good. 5 sets of 12 seems like a lot but my legs can handle a lot of volume and its a good switch up from bill starrs.
-I think the split allows every muscle to recover while giving it good intensity.
-I have the deadlift and Squat spreaded out as much as I could because I know they both tax the CNS pretty good.

What do you guys think?
 
Personally I don't like it. But I am also a avid BP split hater. One set of chin ups? That is very off balance with a 5 x 5 verticle press. And 5 sets of 12 front squats AFTER doing a 5 x 5 on the box? Being able to 'handle' something does not mean you should do it. Definite overkill there. I also suspect after a couple months your shoulders are going to be fried. 3 days a week with high volume on your shoulders is going to be rough.
 
Well you'll be lucky to gain much weight if your only working out each body part once a week.

If you want to bulk up, try hypertrophy specific training.

Basic training? as in army?
If this is the case then again, you will be much better off with a full body workout. You'll be working at a high frequency and you'll be much better equiped, as this is what you'll be doing in the army.

Your body adapts, you this to your advantage and start training now. that way, when your in basic training you'll find it much easier, your muscles will cope better, and therefore you wont loose as much muscle mass when your doing massive marches and curcit training.

Plus... acording Matthew Perryman, in maximum muscle... Muscle built with high frequency full body workouts will not break down as fast as muscle build with high intensity and low frequency workouts.
 
Elan said:
Well you'll be lucky to gain much weight if your only working out each body part once a week.
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Weight gain is determined by diet, not training

I quite like split routines but you should really be hitting your legs more than once a week, they require at least as much attention as your upper body
 
damn, well I'm not good at making splits.

Are there any good splits pre-made and proven to work? Main goal is hypertrophy (after I run bill starrs which I am using to build a base of strength; my legs and core are the weakest)
 
davidjr74 said:
damn, well I'm not good at making splits.

Are there any good splits pre-made and proven to work? Main goal is hypertrophy (after I run bill starrs which I am using to build a base of strength; my legs and core are the weakest)
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You have it backwards. You have no business doing a split until after you have your good base. Starting Strength or Wendler's 5/3/1 are good for that. As is Starr's 5 x 5. Why wait to start it? Why not start is now?
 
Typhon said:
Weight gain is determined by diet, not training
Click to expand...

You what?
o I dont need to train to get bigger muscles?
I feel like such a fool, spending all this time in the gym when I could have just changed my diet.

This guy is asking about training... I'm trying to help under the asumption that his diet is ok. Therefore im answering his post in reference to training only.


I still stick by what i said. if you wanna build muscle, and your goinging the air force then you'll benefit much more from full body workouts. You'll gain muscle, and most importantly you will be better prepaired for your basic training.

if you do a split program, your muscles wont be ready. When you exercise in basic training you will go catabilic much quicker.
 
tenpercent said:
You have it backwards. You have no business doing a split until after you have your good base. Starting Strength or Wendler's 5/3/1 are good for that. As is Starr's 5 x 5. Why wait to start it? Why not start is now?
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Thats what I said. I'm gonna do Bill Starrs then a hypertrophy split.

Can't start it now because I don't have access to weights. I have basic training in 3 weeks anyhow. I have just been doing bodyweight exercises to improve my PT score.
 
davidjr74 said:
Thats what I said. I'm gonna do Bill Starrs then a hypertrophy split.

Can't start it now because I don't have access to weights. I have basic training in 3 weeks anyhow. I have just been doing bodyweight exercises to improve my PT score.
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Haha - you sure did. Sorry I misread it. But ...your split still sucks. ;)
 
Elan said:
You what?
o I dont need to train to get bigger muscles?
I feel like such a fool, spending all this time in the gym when I could have just changed my diet.

This guy is asking about training... I'm trying to help under the asumption that his diet is ok. Therefore im answering his post in reference to training only.


I still stick by what i said. if you wanna build muscle, and your goinging the air force then you'll benefit much more from full body workouts. You'll gain muscle, and most importantly you will be better prepaired for your basic training.

if you do a split program, your muscles wont be ready. When you exercise in basic training you will go catabilic much quicker.
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You must be da new kid on the block ... trying to lecture Typhon haha ...
 
Elan said:
You what?
o I dont need to train to get bigger muscles?
I feel like such a fool, spending all this time in the gym when I could have just changed my diet.
Click to expand...

I didn't mean to offend but you clearly said this:

Elan said:
Well you'll be lucky to gain much weight if your only working out each body part once a week.
Click to expand...

The amount of training you give a muscle has absolutely no effect on your weight, that comes purely from your diet. In order to gain muscle mass you need the training to be mixed with a calorie surplus sufficient to fuel growth.

Muscles are made in the kitchen, not the gym (who said this? his name escapes me)
 
Not having a spell check, being in a rush and not being bothered about spelling doesnt make me wrong. If you think that, then you are very misguided.

I've obviously hurt your feelings by disagreeing with someone you respect, and your not man enough to accept it. You dont know enough to put together a propper argument so you found that my spelling was the only thing you could fault me on.

Well done.

Typhon - I'm sure I havnt hurt your feelings. I apologise if I have. this is a forum and we all just input what we feel is best.
 
Elan said:
Typhon - I'm sure I havnt hurt your feelings. I apologise if I have. this is a forum and we all just input what we feel is best.
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Haha, of course you haven't, it's an internet forum and I'm not gonna get upset because someone says something I disagree with

And spelling isn't everything, just look at FF :D The guy can barely spell his name but he can can do handstand press ups so is cool as ****
 
Pwill - you poor little boy. You felt because of thet one post you had to give me negative rep twice. Very well done.

Typhon - Maybe Ive been Reading HST for too long. HST quite clearly states that low intensity and high frequency does build muscle faster than high intesity and low frequency. Its the whole concept of the program.

I totally agree that diet is crutial. I'm arguing the point that full body builds mass faster than split work.

You'll make less strength gains, but this guy said he wants mass.
 
Elan said:
Plus... acording Matthew Perryman, in maximum muscle... Muscle built with high frequency full body workouts will not break down as fast as muscle build with high intensity and low frequency workouts.
Click to expand...

Not exactly. The idea is that muscle built up over several years of training with higher-frequency/moderate-intensity workouts is not just going to vanish once you switch to lower-frequency/higher-stress workouts.

It's about the time spent building up muscle, and what tends to be more effective for beginner types, than it is with the workout "style" per se.
 
Typhon said:
Muscles are made in the kitchen, not the gym (who said this? his name escapes me)
Click to expand...


Only partially true. I doubt I can gain much muscle in the kitchen without adding some gym time. True a surplus is necessary. But it is only one factor in the equation. Another factor is routine. To make the most of the kitchen time a full body routine is much better than a split for building that necessary base.
 
tenpercent said:
Only partially true. I doubt I can gain much muscle in the kitchen without adding some gym time. True a surplus is necessary. But it is only one factor in the equation. Another factor is routine. To make the most of the kitchen time a full body routine is much better than a split for building that necessary base.
Click to expand...

Finally! thank you!
 
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