[alex_taylor1988]

I'm slightly confused after reading the above sticky on split training. I was going to write out my nutrion/diet plan for the next few weeks but then I read this.

Is it really not going to help split training? Do you guys still do it?

What are the best combinations to train? Legs one day, arms and back the next, abs the next, have a rest, then repeat?

Your split depends on your preferences. Some people prefer a 3 day split as compared to a 4 or 5.

It also depends on your recovery, everyones muscle groups recover differently and you should keep this in mind when pairing different muscle groups.

Here is my current split: 3 on, 1 off, 2 on 1 off
Day 1: Chest and Bi's - here i work bi's because it is my preference, i feel that tri's get a good enough workout and my bi's are behind my tri's anyway.

Day 2: Legs/Abs

Day 3: Shoulders/ Traps/ Calves

Day 4: Off

Day 5: Back/Abs- i put back late in the week after legs because I do deadlifts for back, but i also do romanian dead lifts for legs...just a matter of letting them recover

Day 6: Bi's/Tri's

Day 7- off

[heydespo5269]

everynow and then i go 6 on, 1 off, just to really blow my muscles out. but you can't stay on that week in and week out.

i really prefer the 4 day split cause time is precious, especially in the summer:

Chest/Tris/Abs
Back/Bis/Obliques
Legs/Calfs
Shoulders/Traps

Right now i'm on 5 day split:

Chest/Tris/Abs
Legs [focus on quads a bit more]/Calfs
Back/Bis/Obliques
Shoulders/Traps
Legs [focus on hams a bit more], no calfs

[alex_taylor1988]

aah ok thanks a lot! What excerises can you do to hit your traps?

Also how do you find out how long it takes your muscles to repair themselves? I don't know how to figure this out, as that would determine my split wouldn't it?

Thanks for the replys! :)

[cook82]

i do a 5 day split monday- friday. i used to do 2 on 1 off but I find it hard to get to the gym on the weekend because my schedule is speratic. And it is really hard for me to get there cause I have season tickets to the Dodgers so I go there alot on the weekends and also I never miss football. So for me a 5 day mon-fri works the best. Also I work from home so I can go to the gym whenever I want on the weekdays

[cook82]

shrugs are for your traps....and have you been to they gym? you know the next day how your sore well when the soreness is gone youve recovered

agreed^^ lol

i thought that was self explanatory..sorry