Alright guys I have been lifting for a year now and have some questions about spliting and muscle order. Ive been spliting my workouts by upper and lower, 2 days on 1 day off. I have heard this is not all that effective but I dont like splits like arms+legs/chest+back because your arms are still not recovered from the chest+back workout. What is a good split plan? Also I have been doing my exercises in order from compound like bench press and sqauts then onto individual muscles in order of size. Does anyone have an order muscles should be worked in? Thanks for any help guys.
W.O. Splits and Muscle order.
- Thread starter RancidSam
- Start date
I like the upper/lower split. It can be done 2 on/1 off, upper/lower/cardio, 4 on/1 off, 6 on/1 off, if progress seems to slow or you are sore after a few weeks take 2 days off...
I alternate shoulders and chest on upper day, so I am only doing one main pushing motion per session, and I alternate rowing/chinning so I am not targeting the same pulling motions each upper day.
I alternate shoulders and chest on upper day, so I am only doing one main pushing motion per session, and I alternate rowing/chinning so I am not targeting the same pulling motions each upper day.
I agree with Mreik somewhat. You will need to change the way you train to continue to progress. Changing to pull/push/rotation/hip dominant push/hip dominant pull etc. ....will help you get a better understanding of joint interaction and what how the muscles must work to move in certain directions. I personally train full body 5x a week (including 2 GPP days).
If you want to sick with the upper lower guidelines, that's fine too.
I too see nothing wrong with an upper/lower + abs split. that's still hitting each muscle group 2x a week.
compounds always come first, preferably in order of hardest to weakest. thus I start my workouts with squats or deadlifts, then I go to bench press, then pull ups, then rowing if I do it that day. then shoulders, calves, and usually 1 isolation for either bis or tris.
But that's more for a fullbody progression.
compounds always come first, preferably in order of hardest to weakest. thus I start my workouts with squats or deadlifts, then I go to bench press, then pull ups, then rowing if I do it that day. then shoulders, calves, and usually 1 isolation for either bis or tris.
But that's more for a fullbody progression.
This is a good split below because it works all the areas like the bench press for example uses the shoulders and triceps as helpers. Try this split.
Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps
Day 3: Legs, Abs
Day 4: HIIT optional depending on your goals or rest
Day 5: Rest
And then repeat. After 4-6 weeks change the exercises around. If your bulking I believe, correct me if I'm wrong, that you hit 1 muscle group hard each day with 4-6 exercises.
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