New Split - Exercise & Fitness Message Board

Naxis · 09-09-2003, 07:50 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?

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Keep your body lean, your blood clean and your mind sharp. -Rollins

psuguy98 · 09-12-2003, 07:02 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, 07:42 AM

Rock. Thanks for the feedback. I'm really digging this routine so far. I htink I'm already getting a little stronger.

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Keep your body lean, your blood clean and your mind sharp. -Rollins

psuguy98 · 09-12-2003, 08:38 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

big neal · 09-12-2003, 10:11 AM

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!