Naxis
09-09-2003, 10:50 AM
Just started a new split and wanted to get opinions. I had been doing a 4 day split like this for a long time:
Sun: Chest/Tri
Tue: Legs (glutes/quads/hams/calves)
Wed: Delts/Abs
Fri: Back/Bi
All other days were cardio only. Worked great for a long time but I wanted to try a little more frequent upper body work than just once a week so I started doing a tweaked 2 week split, looks like this:
WK 1::
Sun: Chest/Tri/Delts
Mon: Cardio
Tue: Legs
Wed: Back/Bi
Thu: Cardio
Fri: Chest/Tri/Delts
Sat: cardio
WK 2::
Sun: Back/Bi
Mon: Cardio
Tue: Legs
Wed: Chest/Tri
Thu: Cardio
Fri: Back/Bi
Sat: cardio
Doubling up muscle groups over two week cycles seemed to balance it out and allow for enough recovery time. I'm in the middle of my first time through week two, but wanted to glean any input or nuggets of sage advice you cats might have. Thoughts?
------------------
Keep your body lean, your blood clean and your mind sharp. -Rollins
Sun: Chest/Tri
Tue: Legs (glutes/quads/hams/calves)
Wed: Delts/Abs
Fri: Back/Bi
All other days were cardio only. Worked great for a long time but I wanted to try a little more frequent upper body work than just once a week so I started doing a tweaked 2 week split, looks like this:
WK 1::
Sun: Chest/Tri/Delts
Mon: Cardio
Tue: Legs
Wed: Back/Bi
Thu: Cardio
Fri: Chest/Tri/Delts
Sat: cardio
WK 2::
Sun: Back/Bi
Mon: Cardio
Tue: Legs
Wed: Chest/Tri
Thu: Cardio
Fri: Back/Bi
Sat: cardio
Doubling up muscle groups over two week cycles seemed to balance it out and allow for enough recovery time. I'm in the middle of my first time through week two, but wanted to glean any input or nuggets of sage advice you cats might have. Thoughts?
------------------
Keep your body lean, your blood clean and your mind sharp. -Rollins
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psuguy98
09-12-2003, 10:02 AM
I have found through trial and error that I also get the best results working my upper body twice a week and my lower body once a week, except for calves. I try to work calves twice a week.
Naxis
09-12-2003, 10:42 AM
Rock. Thanks for the feedback. I'm really digging this routine so far. I htink I'm already getting a little stronger.
------------------
Keep your body lean, your blood clean and your mind sharp. -Rollins
------------------
Keep your body lean, your blood clean and your mind sharp. -Rollins
psuguy98
09-12-2003, 11:38 AM
I don't know what it is, but after I complete say a chest day, I have to work it about 3-4 days later. I am at optimal strength then, and I can really feel a difference. If I wait any longer, it seems as if I lose the gains, and any shorter will just do more damage than good. What's funny is that after this second day of chest, I have to wait about 5 days before doing chest again. I don't know what it is, but it works for me.
Legs on the other hand are a different story. I have to wait 7-10 days sometimes to work again.
Good luck
Legs on the other hand are a different story. I have to wait 7-10 days sometimes to work again.
Good luck
big neal
09-12-2003, 01:11 PM
Sounds great! A few years ago, I used a split similiar for weights:
Week One
Mon (chest/tri)
Wed (legs)
Thur (back/bi)
Fri (chest/tri)
Week Two
Mon (back/bi)
Wed (legs)
Thur (back/bi)
Fri (back/bi)
It worked pretty good for awhile.
Good luck!
Week One
Mon (chest/tri)
Wed (legs)
Thur (back/bi)
Fri (chest/tri)
Week Two
Mon (back/bi)
Wed (legs)
Thur (back/bi)
Fri (back/bi)
It worked pretty good for awhile.
Good luck!
big neal
09-12-2003, 01:13 PM
Sorry for the Week Two error! It should be:
Week Two
Mon (back/bi)
Wed (legs)
Thur (chest/tri)
Fri (back/bi)
Sorry!
Week Two
Mon (back/bi)
Wed (legs)
Thur (chest/tri)
Fri (back/bi)
Sorry!
CAPiTUH
09-12-2003, 01:15 PM
hey naxis,
that's an interesting split. please post a follow up in a few weeks to let us know how it is working.
that's an interesting split. please post a follow up in a few weeks to let us know how it is working.
Naxis
09-12-2003, 03:09 PM
Big Neal: how long did you keep that split and did you see a significant increase in mass and/or strength?
------------------
Keep your body lean, your blood clean and your mind sharp. -Rollins
------------------
Keep your body lean, your blood clean and your mind sharp. -Rollins
big neal
09-12-2003, 04:06 PM
Naxis, I did experience an increase in strength, however it seems as if I didn't get as big as I am now! I currently work body parts once a week...it may have something to do with more recuperation & growth time!
The only reason I stopped that split was due to wanting to reduce the number of days in the gym each week (I work-out early morning---4:30 am and do cardio at home)...But otherwise, it was really good! (I would look forward to it...if I didn't hit the gains as I thought I should on Mondays, then I could look forward to Fridays)
The only reason I stopped that split was due to wanting to reduce the number of days in the gym each week (I work-out early morning---4:30 am and do cardio at home)...But otherwise, it was really good! (I would look forward to it...if I didn't hit the gains as I thought I should on Mondays, then I could look forward to Fridays)
big neal
09-12-2003, 04:08 PM
Oh, sorry....I kept that split for about 3 years! Of course, utilizing 10 or 12 weeks on, then a week-off from training at all!
Endorphin Junky
09-13-2003, 05:44 AM
I was using a similar principle on my last cut, working upper body twice a week and lower body once.
Mon Chest + Tris
Tue Back + Bis + cardio
Wed Legs
Thu Chest + Tris + cardio
Fri Back + Bis
Sat cardio
Sun cardio
Worked well for the cut (minimal muscle loss and even some strength gain) but once I started to bulk, I wasn't really putting any weight on even with reduced cardio volume and intensity, so I cut back to working each part once a week on a 5 day split. So far have put on 9lbs in just under 3 weeks.
Your split looks interesting Nax (effectivly training each group 1.5 times a week), since, like you said, it gives a good compromise between volume and rest. Let us know how it pans out.
Mon Chest + Tris
Tue Back + Bis + cardio
Wed Legs
Thu Chest + Tris + cardio
Fri Back + Bis
Sat cardio
Sun cardio
Worked well for the cut (minimal muscle loss and even some strength gain) but once I started to bulk, I wasn't really putting any weight on even with reduced cardio volume and intensity, so I cut back to working each part once a week on a 5 day split. So far have put on 9lbs in just under 3 weeks.
Your split looks interesting Nax (effectivly training each group 1.5 times a week), since, like you said, it gives a good compromise between volume and rest. Let us know how it pans out.
Naxis
09-25-2003, 09:46 AM
So, I'm nearing the end of my fourth week on this split and I have to say, I'm getting some pretty amazing results. My lifts have gone up by 5-10 pounds (except isolation work on bi/triceps - but reps and sets have increased). If you're bored, plateaued or just looking for something different, I have to recommend this.
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Keep your body lean, your blood clean and your mind sharp. -Rollins
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Keep your body lean, your blood clean and your mind sharp. -Rollins