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Split Question...

C

cmonan

Member
Sep 24, 2010
35
0
#1
Would it be better to have a split like:
Mon- Legs
Tues- Off
Wed- Chest/Abs
Thur- Back/Calves
Fri- Off
Sat- Shoulder&Upper Traps/Abs
Sun- Arms/Calves

or...

Mon-Chest/Tris
Tues- Back/Bis
Wed- Shoulders/Traps
Thur- Legs (calves, quads, hams)
Fri- Chest/Tris
Sat- Back/Bis
Sun- Shoulders/Traps

and work abs in twice a week

The same goes with cardio, 3-4 sessions per week 30-40min low intensity.
 
JackD

JackD

Senior Moderators
Staff Member
Sep 16, 2010
5,023
517
#2
The first combo I'd go with, the reason being is you'd be over training in the second split workout, your body needs rest.

This is my current workout.
M Chest
T Back / Claves
W Shoulder/traps
T Legs /Claves
F Arms
S Off
S Off

Would it be better to have a split like:
Mon- Legs
Tues- Off
Wed- Chest/Abs
Thur- Back/Calves
Fri- Off
Sat- Shoulder&Upper Traps/Abs
Sun- Arms/Calves

or...

Mon-Chest/Tris
Tues- Back/Bis
Wed- Shoulders/Traps
Thur- Legs (calves, quads, hams)
Fri- Chest/Tris
Sat- Back/Bis
Sun- Shoulders/Traps

and work abs in twice a week

The same goes with cardio, 3-4 sessions per week 30-40min low intensity.
 
Allen

Allen

New Member
Oct 7, 2010
4
1
#3
7 days in a row is too much for any program. Rest is very important to your progress. You could do the second split if you did 3 days on, 1 day off, 3 days on, 1 day off, etc... It also matters what the context of the program entails. You can't just do a bunch of exercises and have a split like that there needs to be a reason and sequence for the program.
 
DGAF

DGAF

Member
Sep 5, 2010
84
5
#4
I have a real simple but yet very effective split. I train 5 days on 2 days off, mon-fri=on, sat and sun= off.

Mon- Chest/ Calves
Tues- Back/ Traps
Wed- Legs
Thur- Shoulders/ Forearms
Fri- Bi/Tri/ Calves
Sat- Off
Sun- Off

If I miss a day during the week then everything gets pushed up a day...like if I miss monday then I do that workout on tuesday and tuesdays workout on wednesday and so on and saturday becomes the friday workout for that week and then back to normal on monday again.

I also train abs everyday except for wednesday, cause I am so dead from doing legs I just dont have it in me to do abs that day!



DGAF
 
T

THE-DET-OAK

Senior Member
Sep 11, 2010
135
9
#5
i just started a 3 day split, and im making very impressive gains. its very simple.

chest/shoulder/tri

back/bi

legs

sometimes i will make it through the rotation and take 2 days off and jump right back into it, sometimes i will do it MWF and nothing til next week, just depends on how i feel. im doing somewhat of a recomp with it, and ive been burning right around 550-600 calories each workout before i even get to cardio. ive gained strength as well.

i use to do 1 muscle a day so its been a big change for me, so far i like it for what my goal is ATM.
 
pux888

pux888

MuscleHead
Oct 1, 2010
1,256
65
#6
Best gains I've personally seen was with a 2 day on 1 day off approach. It rotates working and rest days, plus I hit everybody part twice in 7 day time frame.
 
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