how does this split look?

how does this split look

how does this look, going to have to switch to a 3 day split, and wanting to do fewer sets per body part, I think I respond better to that type training with fewer sets, and just very heavy and balls to the wall intensity.

what do you guys think? for second chest exercise should I go with flat bench or flys? Squats 3 sets of regular ones, or the 20 rep program?

Tue: Chest- 2 X 8-10 Incline
1 X 10 Flat
Back- 3 X 10 pull downs or rows
2 X 6 Deadlift
Traps- 3 X 10 Shrugs

Thur: Bis- 2 X 8-10 Preacher Curls
Bis/Forearms- 2 X 8-10 Incline Db Curls
Tris- 3 X 8-10 French Curls/Skull Crushers
Shoulders- 3 X 8-10 Clean And Press

Fri: Legs- 3 X 10-12 Squats Or 1 X 20 Rep Squats every 4 weeks as a change up
2 X 10 Extensions
3 X 10 Calf Raises

whats the reason for this routine..I am assuming that is because of a job or something restricting your time...I would do the flat bench with out a doubt...if you are going to only do a few movements per body part then you should do only compund movements...you know fly are more of a shaping execise....

schedule, I work a lot of hours and now I'm taking classes at night so I only have 3 days a week I can work out, and then time is going to be limited.

One thing I wanted to go back to is doing fewer sets per muscle, I think I do better doing really heavy short routines, I overtrain pretty easy.

When I used a very low volume like this once, I would alternate from workout to workout. If I went with incline bench and then flat flyes, I would go with flat bench and then incline flyes, or something similar, for the next session. This way, you still get some variety.

For squats, go with the one you have NOT been doing so that the stimulus is different.

Just my opinion.......

Skip

I like that idea Skip.

Haven't been doing either squats lately, hurt my knee, and have only been doing extensions and calf raises. Leaning toward the 20 rep as it is such a challenge.

I did the Tue. workout tonight, max out intensity and heavy, it really wore me out, think I'll stick with this for a while.

Of course I'm no expert by any means, but I know what works for me.......

I'd drop the pull downs for back and stick with bent rows and deads
For triceps, I'd add in some close grip bench press
AND I'd alternate from week to week with regular squats and hack squats

just my two cents.....the fact that I'm only a 98 pound weakling shouldn't take anything away from the info I've shared

bigshug said:

...the fact that I'm only a 98 pound weakling shouldn't take anything away from the info I've shared

Click to expand...

I haven't been able to train for past 2 months so you have 3 pounds on me.

Skip

I think I overtrain really easily too... so I will be very interested to hear how this works for you.

I think I would put in something more for my hamstrings, too...

-j69

I agree with Skip as far as substitute flat/incline dumbell presses. Also with the 20 rep squats throw in some pullovers

Harvey- a.k.a. Fina King:

I understand the effort to avoid overtraining by using a low number of sets per body part, but you are going to be doing (5) sets per week for your bis, compared to (3) total sets per week for your chest. This, at least to me, seems lopsided. And why even bother with flys if you are only going to do (3) total working sets?

I could be wrong but with sets so limited in number, why not stick to a 5 x 5 routine for all major body parts (5 sets of 5 reps)- legs, chest, shoulders, and back. Use the major compound lifts for those body parts. For chest, for example, do flat bench; for shoulders, do Military Presses or Clean and Presses; for legs, squats, of course; and for back do deads or even bent-over rows. Then for your bis and tris, stick to 3-6 sets.

If you have never tried this routine, this may work for you perfectly- not too many sets, but certainly effective.

A couple things: I don't like high rep sets on deadlifts and I always recommend against them. One screw up and you're done. It's best to top out at 5, maybe 6. That way, you're really stimulating your back with heavy weight, and it's easier to stay really TIGHT throughout every rep which helps prevent sloppiness, thus protecting you from a careless injury. If you're really training with high intensity, you will only need one working set. (This may not be true if your weakness is off the floor instead of the lockout, though.)

The 20-rep squat (if performed with the correct amount of intensity) cannot be repeated week after week after week. You will die. I guarantee it. Use that little gem very sparingly.

I didn't notice any hamstring-specific exercises listed on your leg day. I would drop the extensions completely and throw in a ham curl exercise, be it dumbell, lying, seated, iso, etc. How will 200# leg extensions give you anything more than reps with 500-600# on the squat bar? I wouldn't do stiff leg deads the same day I did heavy squats. You'd be just begging for trouble. Instead, I would alternate between squats and heavy leg presses on leg day. and do the stiffies with the leg presses.

real good points goldenear, I'll stick with heavier lower rep deadlifts.

I think i will throw in the 20rep squats every 4 weeks as a shocker.

don't have access to a leg press machine, so it is squats for me. I might switch in leg curls instead too.

I too was very guilty of overtraining--took a long time to appreciate the concept--and still at times I want to fall back into that 6 days a wk mentality of working out--for about 8 to 10 months now I have been steady working out 2x pr wk--hitting all body parts --2 to 3 sets max and very heavy--i try to add weight ea wk--my gains have been great--astounding! i finally appreciate the rest my body needs in order to grow--for years my body was just barely above being in a catabolic state.if i had to say the 1 significant change in my training it would be this and DEADLIFTS.DEADS, completely changed my body's growth mentality.This along with the 2x pr wk was the key for me.

Harvey Balboner said:

don't have access to a leg press machine, so it is squats for me.

Click to expand...

You might be able to perform front squats and stiffies the same day. For me, front squats kill my MIDDLE back. They don't affect my lower back at all. Stiffies will hammer the whole back though. So if you do hit both the same day, it's safe to say your back will be toast by the end of your routine.

This might necessitate substituting some kind of machine row (if available) or bent rows for the deadlifts on Tuesday. Obviously, all of this kinda depends on the weight you'll be throwing around. As the weight and intensity go up, I find I need more time to recover from my workouts regardless of the type or amount of drugs I use. I can no longer get away with training stupidly like I used to many years ago.