Morning and afternoon training split?

F

flip

0
Hi,

Ive just started getting into training morning & afternoon (mon-wed) and morninings on (thurs&fri) [wkend rest] & was wondering if anyone could recomend a training split routine? - i.e. I was thinking one body part a session and want to train my chest and arms 2times a week (as these are a bit lacking).

How about:

Mon am:Back
Mon pm:Chest
Tue am: Shoulders
Tue pm: Arms
Wed am: Legs
Wed pm: Chest
Thurs am: Back & Shoulders
Fri am: Arms

Is this too much of one exercise and not enough of the other & am I over training?

Finally - ive been training Doren Yates stylish of 2 warm up sets on 1st exercise only and then 2 top sets on all exercises but unlike him I do 5 different exercises. <- Does this seem sufficient or should I do less exercises and more sets?

Thanks in advance as im a bit lost with all this!

Flip
 
I would seriously consider on your two-a-day training to work the same bodypart in both sessions. Just use the larger compound movements for AM with a heavier weight and lower reps. Do the muscle "fluff" stuff on the second workout.

An example-
Mon AM-chest
bench press 5X5
low inc db press 5X5
weighted dips 5X5

Mon PM-
flat db flies 3X12
cable flies 3X12
machine chest press 3X15
 
Why would you recomend this sort of training?

I heard that you should give your muscles time to recover (3 days), wont this afternoon training have a negative effect on whats been achieved in the morning?

Also this would limit me to one body part a wk is this enough?

Thanks.

Flip
 
I agree with evolution's recommendations.I have used this method several times with great results.It works as long as you get adequate nutrition and sleep and for me, I found it works best for short periods of time, 3-4 weeks or so.I would also avoid going to absolute muscular failure.Keep atleast one rep in the bank on most if not all of your money sets.I don't think it would hurt to occasionally go all out on a set, but I would do it infrequently if at all.

The heavy work performed in the initial session is the meat and potatoes of the program IMO and the second session comprised of lighter movements seems to actually have a recuperative effect by flushing blood into the muscles.That is my take anyway.
 
Ballast is right. If you'll look at the way it's set up, it's a fair amount of volume over both sessions. You can't have high volume in both sessions or you'd overtrain. Yes, with this type, it will be one muscle group one time a week.
 
Excellent thanks for the advice. In your example would this be pyramiding up or are these 5top sets? Also would you keep to just 3 exercises or could you do more?

Thanks again,

flip
 
I suppose you could add more exercises but keep the same volume in mind as far as sets/reps. If I were to do this type of workout I'd work at one more rep max above the reps I'm doing (ex:6 rep max for a 5 rep exercise, 13 rep max for a 12 rep exercise), so most of my weight would be about the same for all sets.

Here's how a likely setup for you would go-
Mon-upper back
Tue-chest
Weds-legs/lower back
Thurs-arms
Fri-shoulders
 
Thanks for the continued responses.

After watching a Dorien Yates video I noticed that he does 2 warmup sets and then one or 2 all out sets per exercise - is this form of training less benificial to those who arnt chemically assisted?

& with regard to this case would you include your warmup sets within these 5 sets of 5-6? (eg if Bench pressing for example & ur top set was 100Kg would you do sets as follows:
set 1: 50kg 8 reps
set 2: 70kg 8 reps
set 3: 100kg 5-6 reps depending on how many can get out
set 4: 100kg prob 4-5 reps as not as strong as previous set due to exertion in last set
set 5: 95kg (reduced so to get close to 5-6 reps).

OR would these 1st 2sets not be classed as working sets in your eyes and therefore you would still have 2 top sets failing 5-6 reps left to do against this exercise?

Thanks again it is appreciated,

Flip
 
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