what's everyone's training split?
- Thread starter Minima
- Start date
DefMetalLifter
MuscleChemistry Registered Member
I'm running a 3 day split right now.
Chest/arms
Legs
Back/shoulders
I like this right now cause I'm so busy. This way if I only get to gym 3 days that week at least everything was worked.
I like your 5 day split. When I have the time I like to split it up more. But you can't have a 5 day split and go to gym 4 times a week. (IMO)
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Chest/arms
Legs
Back/shoulders
I like this right now cause I'm so busy. This way if I only get to gym 3 days that week at least everything was worked.
I like your 5 day split. When I have the time I like to split it up more. But you can't have a 5 day split and go to gym 4 times a week. (IMO)
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Chest
Back
Shoulders
Legs
Arms
Then weekends I go back and hit what I feel wasn't hit sufficiently. If everything was good then I just do cardio on the weekends.
Back
Shoulders
Legs
Arms
Then weekends I go back and hit what I feel wasn't hit sufficiently. If everything was good then I just do cardio on the weekends.
That's not to bad an idea! I just sit and twiddle my thumbs on weekends waiting for Monday to roll around again.
The Dude
MuscleChemistry Registered Member
I'm not sure about anyone else, but only recently have I been able to do 5-6 days a week of training. Unless your diet, rest, stress levels, and supplementation is dead nuts on you will overtrain. Despite 20 years of doing this and pretty good genetics it's only been the last 6 months. Currently I sit in a chair in the AC all day with damn near nothing to do, no stress (other than my circumstances), I eat 3lbs of chicken per day, 3 cups of brown rice, 8oz turkey sausage, 1/2 cup of oatmeal, 4 scrambled eggs, 1 cup of olive oil, 3-4 TBSP of natural peanut butter along with moderate supplementation.
Very few people can devote that kind of energy and attention to this lifestyle.
Other than extreme circumstances (such as mine at this time) I'd advise only 4 days a week of weights.
I have been able to maintain 230 -235lbs at right around 5%. I'm pretty sickly lean. I also do 30-45 minutes a day of cardio on a stair stepper 5-6 days a week...
Very few people can devote that kind of energy and attention to this lifestyle.
Other than extreme circumstances (such as mine at this time) I'd advise only 4 days a week of weights.
I have been able to maintain 230 -235lbs at right around 5%. I'm pretty sickly lean. I also do 30-45 minutes a day of cardio on a stair stepper 5-6 days a week...
Back
Arms
Legs
Shoulders
Chest
I do everything backwards but I like to work my weak parts at the beginning of the week. This changes about every 4 months or so. I also get bored very easy with routeins after training for 30 years. Did I mention that after all these years I also hate dieting?
Arms
Legs
Shoulders
Chest
I do everything backwards but I like to work my weak parts at the beginning of the week. This changes about every 4 months or so. I also get bored very easy with routeins after training for 30 years. Did I mention that after all these years I also hate dieting?
The Dude
MuscleChemistry Registered Member
I used to hate dieting and HATE cardio. Now they are my focus. I look the best I've ever looked (all things considered) despite not being able to build or maintain the muscle mass that I used to.
Right now my split is
Chest / abs / calves
Back / traps / hams
Shoulders / abs
Day off
Biceps / triceps / calves
Quads / hams
Back to the start.
I train 3 days on and one off.
I do 30-45 minutes of cardio 6 days a week
I just posted this in another thread but Here it is again. Just copied and pasted it here.
Chest/Biceps
Legs with Squats
Off-cardio
Shoulder/Triceps
Back/Traps & rear delts with Deadlifts
Off-cardio
off
My leg day and back day are such more taxing than the days before them....
I tried it with the days swapped but my energy levels feel better this way on the Chest/Bis and Shoulder/Tris days than they do the day after heavy compound lifts. Plus I thought I read somewhere that Dead lifts and Squats help release/activate testosterone an actual scientific study not just broscience. This next part is broscience but I figured that the since my Chest/bis would be in recovery mode already that maybe the squats releasing/activating the testosterone would help them grow more. Same thing for shoulders/triceps reaping the reward of Deadlifts releasing/activating more testosterone. If I can find the link I will post it asap.
I sort of based my routine off the various Dorian Yates routines... Blood and Guts the video series, he made some new ones where he is actually training clients which are pretty good too...
Chest/Biceps
Legs with Squats
Off-cardio
Shoulder/Triceps
Back/Traps & rear delts with Deadlifts
Off-cardio
off
My leg day and back day are such more taxing than the days before them....
I tried it with the days swapped but my energy levels feel better this way on the Chest/Bis and Shoulder/Tris days than they do the day after heavy compound lifts. Plus I thought I read somewhere that Dead lifts and Squats help release/activate testosterone an actual scientific study not just broscience. This next part is broscience but I figured that the since my Chest/bis would be in recovery mode already that maybe the squats releasing/activating the testosterone would help them grow more. Same thing for shoulders/triceps reaping the reward of Deadlifts releasing/activating more testosterone. If I can find the link I will post it asap.
I sort of based my routine off the various Dorian Yates routines... Blood and Guts the video series, he made some new ones where he is actually training clients which are pretty good too...
KletoReese
New member
Do you do Steady State cardio or HIT?
Does working chest/arms on the same day give a negative impact on some of your other workouts throughout your week?
DefMetalLifter
MuscleChemistry Registered Member
Not at all. I'm doing a different 5 day split now. I did this 3 day split when I was off cycle. Usually chest/arms then legs, day off back shoulders, chest/arms. Two days off then start with legs or back the next week. I did try to put a day between chest/arms and back shoulders. Even if chest was sore I would still hit shoulders,etc.
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