[digink]

I was on a cutting cycle before with a sort of extreme workout where I did full bodies then the next day would do HIIT for 30 min, then full body the next day, etc.

After I got to my target BF I started to bulk back up and so far have put on a solid 8lbs.

Right now I am back on a split based training program but I am starting to feel it is lagging a bit now.

What is looks like is

1: Chest/Bis/calves
2: Back/Tris/calves
3: Legs/Shoulders

I feel like my shoulders get neglected simply because you sort of run out of juice after a heavy leg workout.

Also I think I am repping slightly high for a highly efficent mass building routine (usually stay in about 15, 14, no less then 8 reps range).

Now I like to do everything twice a week but I am wondering if it would be more effective to cut some things out doing twice a week and just hitting them with more volume once a week? I feel my shoulders are starting to lag due to the low amount of volume/weight I can use after a leg day.

Does anyone have any advice on a better split routine? I hate to do things less then 2x a week but I will in hopes to build better mass.

I dont really feel anything is currently lagging, my arms grow fast, legs are coming along nicely, chest and back development is good. Shoulders have good definition but I feel since I've cut they lost a bit of thickness to them.

Thanks!

[the kid]

try doing thise
1: Chest/Bis/calves
2: Back/Tris/Shoulders
3: Legs/calves
ino ino iam such a good thinker

[Mygeeto]

spending one more day in the gym would be a good idea

[digink]

Originally Posted by Mygeeto

spending one more day in the gym would be a good idea

So you recommend changing the split to something more like:

day 1: chest/bis/calves
day 2: back/tris/calves
day 3: legs
day 4: shoulders/calves

? I guess the body doesnt technically differentiate a week from just a day so I need to out of the idea of being able to do everything twice a week.

right now I am leaning towards that above. What I do currently is do day 1, 2, 3, 1, 2, 3 day off then repeat.

I'm guess with this do 1, 2, 3, 4, then day off? or 1, 2, 3, 4, 1, 2, off, 3, 4, 1, 2, off, 3, 4, 1, 2, off, etc?

[digink]

Ok I want to get some suggestions, layne if you see this let me know what you think.

Ill do the above workout which is:

Day 1: Chest/Bis/calves
Day 2: Back/Tris/calves
Day 3: Legs
Day 4: Shoulders/calves/CORE(some single leg sqauts(low volume), single arm DB press (low volume), single arm cable pulls for lats (low volume).

Do it w/o rest maybe 2-3 days off a month.

Thats what im lookin at now for the next few months.

[str8flexed]

what do you do after day 4?

[DonPengu1n]

4 day that was good(for me anyhow)

Monday
Chest shoulders Tri (heavy chest, med shoulders)
Core Lifts Heavy Bench, Med Behind Back Military Press
Your Alternates here

Tuesday
Legs back bi (heavy legs, med back)
Core Lifts Heavy Squat(or leg press), Med Deadlift
Your Alternates here

Thursday
Chest shoulders tri (med chest, heavy shoulders)
Core Lifts Med Bench(possibly close grip), Heavy Behind Back Military Press
Your Alternates here

Friday
Legs back bi (med legs, heavy back)
Core Lifts Med Squat(possibly front squat), Heavy Deadlift
Your Alternates here

For the "Your Alternates here" you will need to add in the odds and ends to get your body parts hit, I usually lift for feel (I have lifted enough to know my body and know when im over training and such)

[DonPengu1n]

Mon Legs
Tues Shoulders

Thurs Back/Bi
Fri Chest/Tri

[digink]

Originally Posted by str8flexed

what do you do after day 4?

sorry didn't state, start it back up again after day 4.

I figure at my age it'd be damn near impossible for me to overtrain granted I always get 8hrs of sleep a night and nutrition is always my 1st priority. I do take a day off maybe 1-2 a month just to mentally cool off.

[Scratch]

why do you guys do chest ant shoulders at the same day? i remember reading that you have to do 1 push and 1 pull muscles and chest ant shoulders are both push?? correct me if im wrong

[digink]

Originally Posted by Scratch

why do you guys do chest ant shoulders at the same day? i remember reading that you have to do 1 push and 1 pull muscles and chest ant shoulders are both push?? correct me if im wrong

I don't do chest and shoulders on the same day. I wouldn't recommend it either because you use delts while doing many chest exercises and you'd have hardly anything left if you did them after a heavy chest workout.

[UnGodly]

I normally do back and bis on monday. Chest, shoulders, tris on tuesday. Wednesday is legs, calves, and abs. Then I will repeat on Thursday and rest on Sunday.


Dignik no matter what age you are your body needs to rest no matter how well you eat or how much sleep you get. If you work out 7 days a week for a month your body WILL burn out.

[DonPengu1n]