Split, or FBW?

Z

Zr1

0
Nice to meet everyone, I've been lifting for a while and just have something i need to clear up for myself...

I currently like my routine, but sometimes feel like i could achieve a little more if i focused on each muscle group a bit more...Although, i do like hitting everything Mon-Wed-Fri in my FBW routine. I feel like i could possibly train my chest harder if I maybe did another chest exercise, etc...What is a split routine? Are they better?

Monday:
Bench Press
Squats
Pull ups
Triceps

Wednesday:
Overhead press
Push ups, 3 sets until failure
BB Rows
Traps

Friday:
Squats
Incline db Bench
Chin ups
Biceps

I have to include push ups into my routine, because I'm increasing those for the military. (2 more months)

Anything i should tweak, or maybe should i have a chest and triceps day, back and shoulder day, etc?

I've just been wondering if it would be better for me to do bench press, incline and dips all in one day...Something like that.

Appreciate the help, thanks.
 
Hi to you too!

I believe that if your current routine is working for you and you're seeing results you should stick with it. I've tried FBW and split days and what works best for me is the below:

Mon- Chest/Back
Tues- cardio
Wedn- Bi's/Tri's
Thurs- cardio
Friday- Legs/Shoulders

I do 4 exercises per body part (3 sets @12-15)

I also switch the exercises around so I'm not doing the same thing constantly. And I try to incorporate some balance, core training and stretching in each day. This is just my preference.
 
That is one varitation of a split ^^^^^
Another, one which i have seen the best gains, is a 5-6 day split with rest on day 7

Ex:
monday-back/bi
Tues-chest/tri/shoulder
Wed-leg/lower back
thursday-chest/tri/shoulder
Fri-back/bi
Sat-heavy legs
Sun- Rest(EAT!)

When i was doing this this was not my exact routine b/c i used a lot of olympic lifting so my split looked different but it followed this general outline. Also, from what iv herd not everyone can do this split. My body recovers very quickly so i can. But people have told me it to taxing, and that just varies from person to person.

But thats a split in a nut shell lol
 
Excder said:
That is one varitation of a split ^^^^^
Another, one which i have seen the best gains, is a 5-6 day split with rest on day 7

Ex:
monday-back/bi
Tues-chest/tri/shoulder
Wed-leg/lower back
thursday-chest/tri/shoulder
Fri-back/bi
Sat-heavy legs
Sun- Rest(EAT!)

When i was doing this this was not my exact routine b/c i used a lot of olympic lifting so my split looked different but it followed this general outline. Also, from what iv herd not everyone can do this split. My body recovers very quickly so i can. But people have told me it to taxing, and that just varies from person to person.

But thats a split in a nut shell lol
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one word bro: OVERTRAINING.

It's nice to have super dedication to being the best and having great growth but 6 straight days is harsh and too hard on the body... I do something similar but take either wed or th off as well on top of sunday.
 
tic said:
one word bro: OVERTRAINING.

It's nice to have super dedication to being the best and having great growth but 6 straight days is harsh and too hard on the body... I do something similar but take either wed or th off as well on top of sunday.
Click to expand...

I did that for 3 years and won 2 regional discus championships because of it and thats the strongest iv ever been in my life. Like i said, people are different. It might be overkill for one person and not for another
 
Zr1 said:
So, is my current routine bad, or does it look alright?
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I just noticed that u said ur joining the military. If your goals are to be able to breeze by basic then i personally would look into Crossfit. Im almost certain the marines use crossfit as the physical portion to there boot camp.



Speaking of which, what are your goals?
 
Yeah, joining the air force. The training isn't very hard and I'm in good enough shape to pass my physical fitness test. It's going to be more mental and something i can't train for...You could be in the best shape ever and it will still be exhausting...They just keep making you do things when your body is to fatigued to do anymore...This isn't really something you can train for, since you have to work as a "team" to get things done. In all reality, I'll just have to tough it out...My friend just got back from boot and gave me a lot of advice.

As of now, I want to gain some size. I'm 5'6 152, but have small arms. It's annoying, but i suppose genetic. My legs seem to get a lot of the weight gain. I was heavier as a kid, so have excess b/f just a tad. I would say my b/f is at 14% or so. Maybe less. But, this is due to me being overweight in the past and i think I'm too light and don't have enough muscle to cut...Otherwise, I'll look like I've been starving myself, lol. Although, maybe it's because I'm an endomorph...I also have that weird body type where my ribs are high and you can see them stick out. So, the more i thin out, the more my ribs stick out...Looks strange...

I kind of want to be that guy you see walk by in a shirt and people are like, "man, that guy is pretty big." Something along these lines...My chest already looks pretty big, but i think this is due to my rib cage size or something...Being in the military, i don't want to be some small guy, you know?

So, i guess i want my routine for mass.

Although, on Tuesday and Thursday's i do a 2 mile run and abs. This just keeps me in check with my military standards.
 
I just changed it to this. I wanted to even out push/pull exercises.

Monday Push/Pull:

Bench Press x 3
Overhead Press x 3
BB row x3
Upright row x 3
Overhead Extensions x 2
Push downs x 2

Wednesday Pull/Push:

One Arm DB Rows x 3
Chin ups x 3
incline Press x 3
Dips x 3
Concentration Curls x 2
Preacher Curls x 2

Friday Legs:

Squats x 3
Push ups x 3
Leg Press x 3
Leg Curls x 3
Squat lunge x 3
Calf Raises x 3

I just put this together and it looks like everything is equal...The only reason why i have push ups for leg day, is because it's only 3 sets until failure and i don't think i'll be over doing it...I'm only doing it that day, because i couldn't really fit it in on another day and i need to continue to work on those every now and then.
 
I've ben working out on this schedual for about 8 weeks and i have had good resutls so far. I guess you can call it a rotating split.

Mon: Chest, tri, shoulders
Tues: Legs
Wednesday Back, Bi
Thursday: cardio
Friday: Repeat Monday

The next week i'll start

Mon: Back, Bi
Tues: Legs
Wednesday Chest, tri, shoulders
Thursday: cardio
Friday: Repeat Monday

It may be good for you too.
 
leckbass said:
I've ben working out on this schedual for about 8 weeks and i have had good resutls so far. I guess you can call it a rotating split.

Mon: Chest, tri, shoulders
Tues: Legs
Wednesday Back, Bi
Thursday: cardio
Friday: Repeat Monday

The next week i'll start

Mon: Back, Bi
Tues: Legs
Wednesday Chest, tri, shoulders
Thursday: cardio
Friday: Repeat Monday

It may be good for you too.
Click to expand...

Seems pretty good.

What specific exercises are you doing though? (If you don't mind me asking)
 
leckbass said:
I've ben working out on this schedual for about 8 weeks and i have had good resutls so far. I guess you can call it a rotating split.

Mon: Chest, tri, shoulders
Tues: Legs
Wednesday Back, Bi
Thursday: cardio
Friday: Repeat Monday

The next week i'll start

Mon: Back, Bi
Tues: Legs
Wednesday Chest, tri, shoulders
Thursday: cardio
Friday: Repeat Monday

It may be good for you too.
Click to expand...


This looks a pretty neat routine bud. I may try this. How long should I try it for before I know if its effective? 1 month?
 
I can't say how long to try it? It all is dependant if it works for you.

These are my favorite movements, but i switich it up here and there dependant how i feel.

Specific Exercises:
Chest: always flat bench, maybe incline dumbell press or maybe incline bench, occationally flys
Shoulders: seated barbell military press
Triceps: close grip bench
Back: always deadlifts and bent over rows and chinups, sometimes seated cable rows or dumbell rows or shrugs
Biceps: standing curls
Legs: alwyas squat and standing clalf raises, sometines leg curls and extensions or leg press

All workouts are about 1 hour max

Tthis is working for me right now, and i enjoy it. But it may or may not work for you. There are many great and proven programs on this site that you can try too.
 
leckbass said:
I can't say how long to try it? It all is dependant if it works for you.

These are my favorite movements, but i switich it up here and there dependant how i feel.

Specific Exercises:
Chest: always flat bench, maybe incline dumbell press or maybe incline bench, occationally flys
Shoulders: seated barbell military press
Triceps: close grip bench
Back: always deadlifts and bent over rows and chinups, sometimes seated cable rows or dumbell rows or shrugs
Biceps: standing curls
Legs: alwyas squat and standing clalf raises, sometines leg curls and extensions or leg press

All workouts are about 1 hour max

Tthis is working for me right now, and i enjoy it. But it may or may not work for you. There are many great and proven programs on this site that you can try too.
Click to expand...


For shoulders you just do the one exercise matey? Is this ok? :)
 
Zr1 said:
I just changed it to this. I wanted to even out push/pull exercises.

Monday Push/Pull:

Bench Press x 3
Overhead Press x 3
BB row x3
Upright row x 3
Overhead Extensions x 2
Push downs x 2

Wednesday Pull/Push:

One Arm DB Rows x 3
Chin ups x 3
incline Press x 3
Dips x 3
Concentration Curls x 2
Preacher Curls x 2

Friday Legs:

Squats x 3
Push ups x 3
Leg Press x 3
Leg Curls x 3
Squat lunge x 3
Calf Raises x 3

I just put this together and it looks like everything is equal...The only reason why i have push ups for leg day, is because it's only 3 sets until failure and i don't think i'll be over doing it...I'm only doing it that day, because i couldn't really fit it in on another day and i need to continue to work on those every now and then.
Click to expand...

you know that is not a push/pull routine, push 1day pull the next is the correct way.
 
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