Help me with a training split please.

LoudHoward · 07-31-2005, 01:25 PM

Okay, seeing that I now have a 5-week holiday and I'm not going anywhere, it's time for a new training split. I intend to train for 4 days a week and have 3 days off when I rest/do cardio. Heres what I had in mind:

Day 1 (Monday):
Chest
Calves
Traps

Day 2 (Wednesday):
Back
Triceps
Shoulders

Day 3 (Friday):
Quads
Forearms
Biceps

Day 4 (Saturday):
Abs
Glutes
Hamstrings

The idea behind the split is to train one huge muscle group with a big compund exercise such as deadlifts or squats and then train other smaller muscle groups on that day as well. I am trying not to do things like train chest the day after triceps as that just screws up chest day.

What do you guys think? How should I change it?

bombdigity510 · 07-31-2005, 02:12 PM

ok i was thinking that since wednesday seems like a lot :-\ to me anyways so i suggest monday be chest and calves, wednesday be shoulders n traps, friday quads, hams, glutes and saturday back and biceps just an idea cuz it looks a big crowded

StayBig · 07-31-2005, 06:53 PM

Many will disagree with me, but I always recommend only lifting three times a week, for no more than 45mins each session. If you want to do arms, legs or anything else on every day, please feel free. I think you NEED the rest after a workout and it is pointless to go the next day right after. If you want a good idea of a split check out my training log called "Perfect Insanity" I am going to start posting again in it tomorrow. You can train however you like, high volume, high intensity, high frequency, or vice versa, just make sure you rest the day after lifting.

Master Of Puppets · 08-03-2005, 01:30 PM

I think your gonna blow your shoulders, man. You have chest, then the next day is shoulders. If you're using pressing movements on chest day, you will not get enough rest to do shoulders the following day.

MOP

bombdigity510 · 08-03-2005, 02:49 PM

not necessarily because ur not supposed to use shoulders during bench its only the chest and its only a fraction of the front deltoid being used if doing bench press correctly i do it all the timeand i feel good

LoudHoward · 08-03-2005, 05:26 PM

Master of puppets, I noticed that, I have swopped it up a little.

Master Of Puppets · 08-03-2005, 05:28 PM

Quote:

Originally Posted by LoudHoward

Master of puppets, I noticed that, I have swopped it up a little.

Okay. :)

MOP

GaTo · 08-04-2005, 02:42 AM

ooops ment to put my post in a new thread... please delete mods