split gone horrible...

Stone_Sour · 12-12-2007, 02:20 AM

According to a couple of guys I go to the gym with said that my split is terrible and they didnt come up with any answers that seemed logic to me. Maybe I'm missing the point. Anyone see what I'm not seeing?

Monday: Biceps and legs
Tuesday: Chest and Abs
Wed: Off
Thursday: Back and Abs
Friday: Shoulders and Triceps
saturday and sunday are also off because my school gym closes for the weekend.

**mm1snapper** · 12-12-2007, 02:46 AM

Quote:

Originally Posted by Stone_Sour

According to a couple of guys I go to the gym with said that my split is terrible and they didnt come up with any answers that seemed logic to me. Maybe I'm missing the point. Anyone see what I'm not seeing?

Monday: Biceps and legs
Tuesday: Chest and Abs
Wed: Off
Thursday: Back and Abs
Friday: Shoulders and Triceps
saturday and sunday are also off because my school gym closes for the weekend.

I would suggest doing this...

Monday:Chest/Tri's
Tuesday:Legs/Ab's
Wed:Off
Thursday:Back/Bi's/Ab's
Friday:Shoulders/Traps
Sat & Sun:Off

And i dont now if your other one is completely shit but i dont really like the looks of it.

Also looking at your sig i call BS! I mean adding that much strength in 6months is really unbelievable.

Stone_Sour · 12-12-2007, 03:26 AM

Thanks for the advice, and as for the sig, also thanks for pointing that out, I actually didnt notice June was put as 2007, it supposed to be 2006 because I started lifting my senior year of highschool. I got carried away with the good thoughts =]

Stone_Sour · 12-12-2007, 03:47 AM

I like the split you have provided me with but I'm not a big fan of working similar groups in one day like back and bis, or chest and tris, I like to do opposites so im hitting each one seperately.

**mm1snapper** · 12-12-2007, 03:56 AM

Quote:

Originally Posted by Stone_Sour

I like the split you have provided me with but I'm not a big fan of working similar groups in one day like back and bis, or chest and tris, I like to do opposites so im hitting each one seperately.

Well mixing chest/bi's and back/tri's isnt a bad idea also. But i always got the best gains from the split i posted earlier. Experiment and do what works for you. Not everything is for everyone just like supp's.

Stone_Sour · 12-12-2007, 04:03 AM

I hear you reaaaal good. I know how perfect that split might work for you but I might try it and it might just do nothing for me, not everyone's body is the same. But anyways ya, I've quit doing bench presses because I was doing an Anatomy research paper and I got a few sources showing how much bench presses damage the rotator cuffs of your shoulders because they're ment to rotate which you cant do on bench. All my lifts are dumbells except for squats, I use smart bells lol jk, no but squats is the only time i use a bar for anything.

**mabo** · 12-12-2007, 09:54 AM

Honestly, your original split looks fine to me. Not the way I train, but definitely nothing wrong with it at least in terms of overall layout.

Would you mind sharing those sources that show how benching damages the rotator cuff by limiting humeral rotation? I'm genuinely interested in reading through any decent studies you've come across.

42gunz · 12-12-2007, 10:09 AM

But anyways ya, I've quit doing bench presses because I was doing an Anatomy research paper and I got a few sources showing how much bench presses damage the rotator cuffs of your shoulders because they're ment to rotate which you cant do on bench.

im not sure bench press damamges the rotator cuff, as long as you do it right. might need to see the references on that one.. i have been benching for a long time (15 years), and played baseball in college...never any rotator cuff problems here

**under construction** · 12-12-2007, 11:21 AM

your report may show that bench press with a barbell could damage your rotator cuff ,and I stress the word could this is believable and probably true. I think its like saying driving a car could lead to a collision this is also true but more often than not it doesnt. Just look at everyone on this forum and everyone you have known to lift they probably all bench barbell and only a small percentage have ever had an RC injury.

Stone_Sour · 12-12-2007, 04:31 PM

Hmm, Well I didnt intend for it to come off as inevitable. If you do barbell bench press and the dumbell press, you can deffinately notice a difference because with the dumbells your hands come closer at the top ALLOWING the rotator cuffs to rotate, on the bench the grip stays just as wide and forces the cuff not to rotate but to pinch. And for mabo I sure will find the sources again, I did my report senior of highschool which was just last year so I mean it shouldnt be a problem finding something. I garuntee I found it on google somewhere lol.

**mabo** · 12-13-2007, 12:41 AM

Thanks mate.

I'm sure you know much of the following since you did a research paper on the topic, but for others reading the post:

Thing is that the rotator cuff isn't quite as simple as that. It's not a single entity that wants to rotate and can't do so when you bench.

It's a group of 4 muscles that function to stabilize the shoulder joint by keeping the head of the humerus centered in the glenoid fossa. Each muscle works in a different way to achieve this common goal.

The different muscles in the rotator cuff rotate the humerus in different directions; teres minor and infraspinatus externally rotate the humerus while subscapularis internally rotates it.

Yes, a lot of people get problems with their rotator cuff that could be related to benching, but the technique people use has a lot to do with this. Benching with your elbows flared puts a lot more stress on the rotator cuff as it has to do more work to keep the the head of the humerus centered.

Tucking your elbows (keeping them close to your body) reduces the the amount of humeral abduction, making the job of the rotator cuff a lot easier.