Split Training

N

night-trainer

0
Hey everyone,
I was just wondering what you all think of this new program. Well its not really a program yet, just a basic split over five sessions to help isolate each muscle group while training. Anyway, what do you all think?
Forearms & Shoulders
Biceps & Traps
Chest & Abs
Lats & Triceps
Back & Legs
Did I miss anything? Or miss-match muscle groups? Using this I hope to be able to really work each group well and not interfere with other muscles.
Thanks heaps...
 
If you plan on doing these splits on back to back days, chest should not come the day before triceps. Any pushing exercise, overhead press, bench press etc hits tri's also.

Lat's and Traps are parts of your back. Rowing, Pullups, chin ups etc are all back exercises.

Once a week workouts are outdated. Try 2 upper body days and 2 lower body days, or 3 full body workouts a week.

EX:
Mon: Bench Press, PushPress, PullUps, Dips
Tues: Squats, Bulgarian Split, Calf Raises, Stiff Legge Dead Lift
Thurs: Bench Press, PushPress, Pullups, Bicep Curls
Friday: Hack Squat, Lunges, Dead lifts

or
MWF: Squat, Bench, Deadlift, Pullups, PushPress --

You can play with the exercises too. If I do full body workouts 3 times a week, I"ll alternate bench and incline bench, pullups and chinups, squats and bulgarian splits...etc.
 
Yeah, I see similar issues...and weird emphasis on muscle groups.

Forearms & Shoulders
Biceps & Traps

For example do traps with shoulders, or back...not on their own day with biceps.

Chest & Abs
Lats & Triceps
Back & Legs

Lats one day and Back the next? Lats are part of the back...you're setting yourself up for overtraining and a lack of recovery time.

Also, teh back is the most complex muslce group to hit...I wouldn't put back AND legs together unless you like really long, draining workouts. I spend nearly an hour on legs along - as you're working glutes, quads, hams, and calves.
 
Adler1983 said:
3 full body workouts a week.

MWF: Squat, Bench, Deadlift, Pullups, PushPress --
Click to expand...
i was gonna say something to this effect. night-trainer how much experience and results you have going on?
 
Sorry I didn't make that post very clear.
The list wasn't supposed to be in any order, it was simply just trying to match muscles I think I can workout without interference or fatigue. Also 'back' was referring to just the lower back, I posted in a bit of a hurry last time. I have isolated muscle groups because I also train in martial arts, so depending on what we do in training I need a program which wont interfere with my progress. I also quite often get a full body workout in these training sessions, and wouldn't be doing weights everyday.
Thanks for the replies, and sorry for any confusion.
 
If you're training heavily for martial arts you might want to rethink your entire weight lifting strategy.

I trained as a competitive kickboxer for a number of years. The weigh training regimen my instructor prescribed is much different than a traditional training session.

I trained 5 days a week with my instructor; each session focused on various areas of kickboxing. My training sessions were 3 days a week and lasted 90 minutes - 2 hours each morning. Then in the afternoon we had weight training. This consisted of 30 - 45 minutes of large, synergystic movements (Jump squats, lunges, pushups, pullups, deadlifts etc). This was to strengthen the entire body; twice a week we focused on core and functional training.

The weighlifting was quick, and the repetitions were between 12 and 20.

Talk to you martial arts instructor and get his opinion as well.
 
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