Best Training Splits

[dylric]

What is ur current split? What have u tried in the past that has and has not worked. More Focused on Mass Plans here.
My current is the following:
Monday-Quads+Hams
Tuesday-Delts+ Abs
Wednesday-Rest
Thursday-Back
Friday-Chest+Calves
Saturday-Arms+Calves
Sunday-Rest

 

[morrey]

I just started a legs/push/pull split and i love it. The strength and recovery is way up, but its too soon to tell if I'm growing

 

[StrongLyfe]

As I've been lifting for a few years and getting back to it I've just been going 3 times a week and rotating things up each week to keep things interesting

My split:

Monday: Upper body (chest shoulders biceps abs)
Wednesday: Legs and back (leg press, hack squats calf raises, pulldowns goodmornings)
Friday: Further upper body work

Then switching days the 2nd week. Within each session I don't keep the same order of exercises, but mix them up to keep the spice of variety

 

[silntrunin]

Right now the wife and I follow this split

Monday - quads, hams, calves
Tuesday - Chest and delts
Wednesday - lats and traps
Thursday - off
Friday - Arms
Saturday _start all over
Sunday - off

We usually switch things up every month or so and switch body part combos also.
I don't believe there is a single method, or split that is THE best.
Experiment with differents things and find what works best and then tweak things from there.

 

[BrotherIron]

Mon - Pull, Wed - Push, Fri - Legs.

 

[sticks]

I just got back into the gym not long ago and I've been doing

Mon legs
Tues chest
Wen back
Thur rest
Fri arms
sat shoulders
Sunday rest

I've heard mixed things about it but I like it and it works for me.

 

[Shamrockbear1]

First issue I have is I cant go twice a day to gym so I go once.
Secondly, other issue I have I feel if I do a body part once a week it doesn't feel like i have worked that body-part enough I have a hard time letting go from 2x per body part. Not sure if its mental block I cant let go dam it.. can anyone prove that once a week body part will stimulate growth more?
I have been using also by using the Sheiko Method= Heavy / Light, Light / Heavy , Moderate/ Moderate
chest / back
bis / delts / traps
Legs / tris
off
Start again

Does anyone feel like I'm over training?

 

[BrotherIron]

First issue I have is I cant go twice a day to gym so I go once.
Secondly, other issue I have I feel if I do a body part once a week it doesn't feel like i have worked that body-part enough I have a hard time letting go from 2x per body part. Not sure if its mental block I cant let go dam it.. can anyone prove that once a week body part will stimulate growth more?
I have been using also by using the Sheiko Method= Heavy / Light, Light / Heavy , Moderate/ Moderate
chest / back
bis / delts / traps
Legs / tris
off
Start again

Does anyone feel like I'm over training?

Which # is that from Sheiko? I haven't seen that layout. It's usually Legs/Chest/Legs, Back/Aux/Back, Legs/Chest/Legs.

 

[kloan]

I'm always switching my routine around.. but the most recent is:

Mon - Back/shoulders
Wed - Legs
Fri - Arms

I used to have a two day split that I would alternate every other Mon/Wed/Fri, so I ended up working each muscle group every 5 days, then 4 days. Right now, I like what I'm doing because I feel like I'm recovering better, and my muscles always feel sore the next day, whereas before I rarely felt sore. I just increased the amount of sets/reps to get a better work out for each muscle group since they're only being worked once a week.

I'm going to eventually have to work with a trainer though. I'm at a point where I can't seem to make much more progress no matter what I try. Need a major overhaul.. just can't afford it ATM.

 

[Shamrockbear1]

Well, I made a hybrid system incorporating Sheiko weight alternating among other styles from over the years 22 years of lifting on and off mostly on, I have my current system I use the Sheiko alternating heavy medium and light so I would love a critique for my system the only one I'm having some issue is the Mass portion I have been reviewing it and and considering going to 5x5 but I feel like with the 5x5 mentally cant get past feeling like not enough reps but I think I may try using it. Also my joints and tendons feel better using this method especially when your getting over 40. Here it is:
First, I alternate each day every week using this method
Heavy / Light
Light / Heavy
Moderate / Moderate

Heavy utilizes 5x8-6 reps (80-90% weight load) with a total of 20 sets sometimes i burn it out with some light reps till failure
Light utilizes 4x12 (50-60% weight load) total of 16-20 sets to really get the burn
Moderate utilizes 5x8 (60-75%) 15-20 total sets
Start over and only one day of rest
I also use compound movement more on heavy days and use cable and more awkward movements like cable flys, delt raises for lighter days
Day 1
Chest
HS Bench Press (sometimes you can substitute standard bench or Dumbell, incline, decline when your feeling like it)
HS Inclice Press
HS Decline Press
Machine Fly or DB Fly
Back
Dead lift (always use moderate weight I'm too old to blow out my back )
T bar rows Heavy
Dumbbell rows Heavy
High rows wide back
Lat pulldown wide
Low rows
sometimes I will use the cables machines for closegrip pull downs and rows to go fast on lighter days

Shoulders/traps/Bis
HS Shoulder Press
Smith Press
Dumbell Press
Machine Delt Flies side and front used on light days and finish on heavy days
Traps
HS Trap machine
Smith Machine Shrugs
Dumbbell Shrugs
Arms
Straight Bar curls
Preacher Bar curls
Seated Dumbbel Curls
Concentration Curls
Just started adding 21s on the light day

Tris/ Legs
Close grip Bench
Skullcrushers
Machine Pushdowns
Rope Pushdowns
I dont like Dumbell tri press as joints hurt and reverse grip curls cause tendonitis for me so stop that
Legs- I genetically have decent size legs so Im honest I dont go crazy on legs
Machine Press
Hack Squat Once and a while and while
Leg extension for quads
Hamstring curls
Calve Machine Standing and also sitting calve raises
Abs situps and ball situps I lack in abs for sure
Legs wipe me out too sometimes
Cardio usually about 20 minutes before workout

So this my current system but when on gear I add and extra exercise to increase sets 4-5 total if I have time.
So am I over training?
On Heavy days should I go to 5x5 method?
Any recommendations?