Pairing Muscle groups the right way
- Thread starter dcp3450
- Start date
I dont like training chest and back on the same day. If it works for you then its fine. I personally if im running a 3 day split like this.
Mon. chest triceps and shoulders
wed. back bi's and traps
Friday just legs.
You could also make bi's be on monday instead of triceps.
I prefer a 4 day split though
mon. chest, calves
Tues. Back, and hamstrings
wed. off
thurs. shoulders, traps
friday. quads, arms
as long as your growing thats all that matters really. some people like things and recover on certain things faster then another. If its working dont stop. There technically is no right way to split muscles up.
Mon. chest triceps and shoulders
wed. back bi's and traps
Friday just legs.
You could also make bi's be on monday instead of triceps.
I prefer a 4 day split though
mon. chest, calves
Tues. Back, and hamstrings
wed. off
thurs. shoulders, traps
friday. quads, arms
as long as your growing thats all that matters really. some people like things and recover on certain things faster then another. If its working dont stop. There technically is no right way to split muscles up.
I was doing a whole body workout 3 days. I was seeming some progress till hit a wall. I want to build and I know I need to split my muscle groups and give them a rest (1 week in my case) to build.
I was concerned one muscle my damage my rest period if done in the wrong pairing.
I was concerned one muscle my damage my rest period if done in the wrong pairing.
sweetcar1968
New member
here is the split im currently working on:
sun- chest and tris
mon- light cardio and abs
tue- sholders / back and forearms
wed- light cardio and abs
thur- legs
fri- bicepts and forearms
sat- much deserved day off
all workouts are done in the am with an exception of fri which i do in the evening, anyone see any problems with this layout?
sun- chest and tris
mon- light cardio and abs
tue- sholders / back and forearms
wed- light cardio and abs
thur- legs
fri- bicepts and forearms
sat- much deserved day off
all workouts are done in the am with an exception of fri which i do in the evening, anyone see any problems with this layout?
If you were doing whole body then a good one to start out on might be a push-pull
routine. Day one do push muscles: chest, shoulders and tri's. Day two pull muscles:
back and bis. Either do legs on third day or throw in on day two. After that you
could always switch to opposing muscles on the same day. I like to do chest and
back on the same day, sometimes even superset them. One set bench and one set
lat pulls = 1st set ect.. Try out different things and stick with it for a while - it
gives you viriety and keeps it interesting (for me at least)
routine. Day one do push muscles: chest, shoulders and tri's. Day two pull muscles:
back and bis. Either do legs on third day or throw in on day two. After that you
could always switch to opposing muscles on the same day. I like to do chest and
back on the same day, sometimes even superset them. One set bench and one set
lat pulls = 1st set ect.. Try out different things and stick with it for a while - it
gives you viriety and keeps it interesting (for me at least)
bro there is no right and wrong way to pair muscle groups in my opinion. i mean sure there are secondary muscles being used in every lift you do. for examlpe chest. if you work your chest like me heavy then your tris get hit hard to. anyway the thing for me is i completely change my lifts every 6 weeks. for example weeks 1-6 day 1 bis tris, day 2 shoulders traps and abs, day 3 hams and calves, day 4 chest and abs, day 5 back, day6 quads, and day 7 off. then weeks 6-12 might be day 1 back and bis, day 2 hams and calves, day 3 off, day 4 chest and tris, day5 quads and shouldersand calves. no matter what i try to keep my muscles confused as not to get muscle memory. if i feel they arnt i will either change lifts or routine muscle paiiring all togather.
S
saudades
Guest
I agree with hector. You have to find what works for you.
I like to workout eod so my training days vary week to week but I like this
day 1:
bench workout 4-5exercises
emphasis on chest but still hit tris and shoulders
day3:
squat
a pulldown
a row
curls
calfs
abs
day 5:
either bench or push press 3-4 exercises
then emphasis on tri's
day 6:
dl or gm
row
pulldown (I do the opposite of the previous day. Meaning if I did a heavy pulldown and high rep row. I will now do a high rep pulldown and high rep row)
day8 start over and keep changing up reps and sets and exercises
day 1:
bench workout 4-5exercises
emphasis on chest but still hit tris and shoulders
day3:
squat
a pulldown
a row
curls
calfs
abs
day 5:
either bench or push press 3-4 exercises
then emphasis on tri's
day 6:
dl or gm
row
pulldown (I do the opposite of the previous day. Meaning if I did a heavy pulldown and high rep row. I will now do a high rep pulldown and high rep row)
day8 start over and keep changing up reps and sets and exercises
^^ interesting split so you dont take 2 days off in between you just go eod consistantly? ive tried something similar and had good results as well. It was tough for me on the weekends though when i had things to do it was tough to squeeze in the workouts.
Get_Swole said:
yup every other day with the weights and I throw in some cardio(walking with weighted backpack, pulling sled, HIT eliptical) on my off days
if I miss a weekend it's no big deal. I just come back harder next week
However, that one extra workout seems to make a huge difference to me
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