[Pumperh]

hey guys

after reading Split Training - All wrong?!?!
im rather confused i really dont know what to start doing !

im going for musclemass and ive been training for 1year serious and ½year for maintaining my mass, i dident have alot of time for bbing that ½year

well now im back and fully readdy, the hard thing for me now is to choose what program to do Fullbody - 2split - or an big split

i did do fullbody when i startet training, then i changed it to a 2split and now when ive read how you guys train im really confused ! ?



Simple question, what program will aktivate most testostron and make me gain muscle mass !, im eating correct and gaining in weight due to that im bulking atm + i take protein, Weightgainer, Creatin

i know its not an easy question becouse we dont every body have the same body type and what works for you might not work for me

ime used to do:
Benchpress
Flys
Cb flys
Behind neckpress
Militarypress
Db bent over rows
CB pulldowns
Squats
Deadlifts
Biceps curls
Skull crusher
Dips

[slider88]

definately split if u want to gain more muscle mass. i.e. chest-biceps / back-triceps / shoulders- legs/ for example. if u want to do full body u will need loads of rest days.

[Pumperh]

Well have done a 2split

Monday
Breast, Shoulder, Triceps + Stomach

Tuesday
Legs, Back, Biceps, + Traps

Wednesday
Chill day

Thursday
Breast, Shoulder,Triceps + Stomach

Fraiday
Legs, Back, Biceps + Traps


-----------------------

Breast: Benchpress / Cable flys

Shoulder: Military press / Uprightrow / Lateral raise

Triceps: Dips / Pushdown

Stomach: Crunch / Kneeling crunch

Legs: Squat

Back: Db bent over rows / Deadlift / Cb pulldowns

Biceps: Db curl / BB curl

Traps: Shrug

Basis: Squat, Deadlift, Benchpress, Military, Bent over rows

[Mr. Castro]

This is my split workout plan...

Monday: Back, Biceps, Abs


Tuesday: Chest, Triceps, Shoulders


Wednesday: Legs, Calves, Abs, Cardio


Thursday: Cardio, Abs, Calves


Friday: Rest


Saturday: Cardio, Abs, Legs


Sunday: Rest


Every chest workout I know works out triceps secondary and also shoulders, and every back workout I know works out biceps secondary. So its good to do chest, triceps and shoulders on 1 day and the other do back, biceps one the other. But dont do Back and triceps and Chest and biceps cuz you need to let your muscles rest

[lil_big_junior]

SPLIT

[lil_big_junior]

pumperh i tried sending u something this morning...u need to delete unwanted PMs bro... i had a good split for u there

[compulut]

Originally Posted by Pumperh

Well have done a 2split

Monday
Breast, Shoulder, Triceps + Stomach

Tuesday
Legs, Back, Biceps, + Traps

Wednesday
Chill day

Thursday
Breast, Shoulder,Triceps + Stomach

Fraiday
Legs, Back, Biceps + Traps

Firstoff - I didn't read that whole thread you quoted, so I hope this doesn't make matters worse - AND I'd love to see LBJs take on this, but without it...

At the beginning (for those just starting out or returning after LONG layoffs, I recommned full body workouts eod, just until they get the feel for the gym again. For someone that is past that, though, I think splits are the way to go. Equal distribution of muscle groups, with plenty of rest.

Most of the bigger guys, tend to work bodyparts once per week, which is the method that I have adopted, as I used to work them twice, and really believe that I was over-training. I think it held back my growth. But, everybody is different.

My split is:

MON = Chest & Abs
TUE = Legs
WED = Back
THU = Arms & Abs
FRI = Shoulders
SAT = Active off day
SUN = OFF OFF OFF!

As for your split quoted, it looks like you have 3 off days, which is ok, but you're packing two training days for each body part into 4 days at the gym. If you do those exercises, in that order, you are cheating the body parts that are trained last on each day, because you won't have the energy to really kill them, if you've applied enough energy to the bodyparts that you trained beforehand.

If you insist on training each body part twice per week, and need the 3 days off, at least rotate the order of the body parts trained each day. For example on your Monday you work Breast, Shoulder, Triceps + Stomach. On Thursday, when that split comes up again, move Breast to the end & work Shoulder, Triceps, Stomache, then Breast. Next time, move Shoulder to the end & work Triceps, Stomache, Breast then Shoulder. Etc. This way, at least every 4th workout, each body part gets it's chance to get brutalized by your highest energy level by being placed first in your order.

[lil_big_junior]

Silvio's Top Seven Tips

this is what i stick by BUT read to the 6th rule & apply it...it works.
when im working on areas i want more size on i do train them twice with a week on 4 day split

[Pumperh]

Still im pretty confused !

for exampel compuluts training
MON = Chest & Abs
TUE = Legs
WED = Back
THU = Arms & Abs
FRI = Shoulders
SAT = Active off day
SUN = OFF OFF OFF!

By training chest you also use Triceps, why woudent it be the pushing pulling princip ?

mondey: Chest / Triceps
- : Back / Biceps
and so on !

and do you really generalte enough testostoron by only training 1-2 muscles per day ?

what about the rest time, isent it minimum 35hours or so, the muscle is getting over 35 by only training it 1day per week?

[compulut]

Good questions.

There are so many theories about how to split up the training routines. I, myself used to work tris after chest, bis after back, etc. I've also trained chest & back same day, bis & tris same day, supersetting everything to keep an elevated heart rate.

This routine (posted below) is a new one that my trainer put my on beginning on 14-may2007. I've only got through it once, but I'm going to give it 4-6 weeks, and see how I react. I like the way that it goes upper body, lower body, upper body, and groups the larger body parts at the beginning of the week, when you're 'fresher' and the smaller body parts towards the end of the week, when you may be starting to wipe-out.

In the end, the best thing is to spend less time plotting and calculating, devise a routine, stick to it, and then modify it if you aren't getting the results that you want after a few weeks.

As for 1 or two muscles per day, look at your legs - there are 4 muscles in the quadracepts (and in the hamstrings - I think) and 2 in the calves. That's a total of like 10 different muscles that you're trying to target on that day. Same with arms - 2 for the biceps and 3 for the triceps. Shoulders, you have 3 separate heads to hit, and back - erectors, rhomboids, lats, traps, etc.

If you're properly training thes groups, you're training more muscles than you may realize. As for the testosterone - I'm not sure on that one.

As for the time off, look at that link in LBJs post. 48-72 hours to tear it done (PWO) and another 24-48 to repair the tissue.

[lil_big_junior]

bare in mind that extra 2 days off on a 4 day split, IS WHERE U GROW MOSTLY...
2 days recovery 2 days further to GROW