training splits

M

malkore

2
Just to get a little discussion going - what's your training split look like?
I'll start:
Sunday - Legs/Abs
Tuesday - Chest/Biceps
Thursday - Shoulders/Triceps
Saturday - Back/Biceps

My 2nd biceps workout is a less intense workout...one excercise for bis after back is done, since bi's will be warmed up already..then I'd do some wrist curls for forearms since they too would be warmed up, but already burning from back and the bicep curls.

I have cardio in there as well on the other 3 days, and wednesday I also do abs again.

It's been 2 years since i was in the gym hardcore...life got in the way. You'd call my style more bodybuilding oriented, but for the remainder of this year, I'm going 7 days a week to get my body back in line for some more serious fitness goals next year.

I like to answer questions, and have done lots of reading on nutrition and excercise...and not just from the magazines (which often have an agenda of selling expensive supplements). My wife also went to school to become a dietary technician - in other words she learned the science behind why Atkins works for a little while, but isn't a long term solution - among other things.

cheers!
 
Well, since the body does not work as a whole and is not getting hit on consecutive days, despite what common knowledge tells us, this is what my split looks like...

Mon:Chest
Tuesday: Back
Wednesday: Arms
Thursday: Shoulders
Friday: Arms again
Saturday: Arms again
Sunday: Arms again

Since the biceps are the smallest muscle in the human body I have decided to give them more work than the rest of my body. Also, since most of the chest exersizes work the back, tris, and shoulders I have designated more "isolation" work to each of these muscle groups. I've placed chest and back on consecutive days because most good chest exersizes usually involve the use of your back muscles. Since I'm isolating each day, I like to pound it out, even though I'm pretty much spent, on more and more sets to keep my volume high enough so I won't lose strength by the next workout. Efficiency is not what I'm after, obviously! Why would I only workout each muscle group once per week if I were going for a quicker, more efficient way of working out? Duh! Compounds, who needs them? I'm using tricep kickbacks with little 5 pounds dumbells as opposed to the 100+ pounds of resistance I can get on dips! Since the body can recover from a workout in about 48 hours, I'm deciding to wait another 4-5 days before I hit the group again so I don't gain too much strength before the next workout, I'd like to loose most of it and gain jussst enough. I also tend to throw in some isolation forearm work, even though some good chins, rows, and other compound movements would work them better. Bicep isolation is better than using compound movements that provide more resistance, hands down. See, it's all common sense!!?? Use the splits, as you can see, they are certainly the most logical way to programming your workouts.
 
mines real simple right now

monday: legs
wednesday: chest/shoulders/triceps
friday: back/biceps/forearms

cardio every other day save for sunday. i'm using pretty much all compound movements like bench press, shoulder press, dips, rows, chins, squats, deadlifts and throwing in a few isolation movements. :)
 
Dude Suggests...

I have done more splits than I can count. Here are a few:

chest/Bis
Back/Tris
Shoulders/legs
--------------
Chest/Tris
Back/Trap
Shoulders/Bis
Legs
------------
Chest/Tris
Back
Hams/Bis
Shoulders/Trap
Quads
-------------
Chest
Back
Legs
Shoulders
Tris
Bis
_________

when you finish. begin again. No day off usually.

Dude
 
My main lifting workouts are -

Tuesday - Lower Body Push / Upper body Pull

Thursday - Lower Body Pull / Upper Body Push

Saturday - Athletic Day. Basically training any lagging areas and athletic skills that are needed.

Every workout day I do the following for warm-ups -

Reverse Hyper, neck, abs, power and agility exercises, coordination exercises, throwing specific exercises.

Starting the new year throwing will be back in the mix. Many times that will be on the lifting days. Throwing will also be done on non-lifting days.

On off days I use -

The Stick, Foam Roller,Flexibility training,Whirlpool Baths for recovery.

My lifting days start with power, max exercises, or high repetition training, depending on what needs to get better.

After that the exercises done are more getting work done, sometimes super sets, sometimes really high reps, sometimes 5-10 reps of medium weight. These all depend upon what needs to get better as well.
 
malkore said:
Just to get a little discussion going - what's your training split look like?
I'll start:
Sunday - Legs/Abs
Tuesday - Chest/Biceps
Thursday - Shoulders/Triceps
Saturday - Back/Biceps
Click to expand...

Does doing Legs once per week, give you good results? My Split is simular to yours. With th exception I do legs twice per week. And, beginning next week, abs three times per week. What are your sets/reps like? What are the exercises you perform? I also learned through trial and error, that the less Bi work I do (once to twice per week) the better they get, and they can get easily over trained if I dont be careful. I dont know if there is a perfect split, but mine works for me within my life syle and work, and brings the personal results I want. I also do quite a bit of cardio due to the response I get, which is rather subperb. And, I hate it, but do it anyway. Have to WANT your goal and "sometimes" peform things one doesnt like within the containment of what is available to you to work with, and that is that, over and out. :)

Great Thread, Malkore? What does Malkore stand for any way? :) I always wondered that.....He, he.


Happy New Year to you, brotha!



Chillen
 
Karky said:
this thread was made in 2004 :p

This is my split:
Random.
Click to expand...

LOL, I didnt realize that, Karks. I thought Malkore got sparked up or something, LOL!

Hmmm, last time I checked I had eyes that could see and read correctly.....


LOL


Chillen
 
My training schedule from the first week of December to the last week of January:

Nothing :/

My regular split-

Day 1- Lower max
Day 2- Upper max
Day 3- Lower Dynamic
Day 4- Upper dynamic

Tuesday and Thursday brazilian juijitsu

Saturdays I would ideally do strongman stuff but I tend to overtrain and exhaust myself. I tend to take a break somewhere in between the four days.
 
Guide to Choosing A Fitness Center or Gym

Hello,

Are you ready to get pumped? Looking for the right fitness equipment for your home gym? Many people are choosing the convenience of a home gym.A wide range of exercise products are available for your gym.Bow flex select tech 552 Dumbbells are very useful for good strength...
:)
 
Last edited by a moderator:
workoutpartner ressurected this old post.

and stevenfitc1 decided to play spambot, which is cutting in my cardio time.
 
You must log in or register to reply here.
Back
Top