The 5-day rotating split... feedback?
For me I have always found 5-day splits to work best for me. For some reason spending an entire session crushing a single muscle group nets my best results. Traditionally my routine looks like this:
M: Legs
T: Chest
W: Back
T: Shoulders
F: Arms
S/S: Off
But this week I thought back to something I read about before on another board like a year ago which was a variation on the 5-day split. Well, actually it was a 4-day split with the first day repeated on the fifth, then rotated the following week. So something like this:
== WEEK 1 ==
M: Legs
T: Chest / Triceps
W: Back / Biceps
T: Shoulders
F: Legs
S/S: Off
== WEEK 2 ==
M: Chest / Triceps
T: Back / Biceps
W: Shoulders
T: Legs
F: Chest / Triceps
S/S: Off
== WEEK 3 ==
M: Back / Biceps
T: Shoulders
W: Legs
T: Chest / Triceps
F: Back / Biceps
S/S: Off
Etc... Etc...
I don't remember what this is called, or if it even has a particular name, but it looks like something I might give a try when I start my next cycle. The reason I like it is because you get to hit a group twice per week, but not on a regular occurrence, at least not a weekly occurrence. However, on the downside I don't really like how the days are always switching up... but then again that could be a bonus.
What do you think of this? Ever tried it or something similar?
Cheers!
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i do different muscle groups every week most of the time.Thee isn't one right way to do a muscle.if i would say one thing it would be i would do back one day then hit bies the next day as they are recovering from the last workout.
AnonIsn't hitting legs and chest too close together?
I don't understand how that would be "too close together".
It looks like a good routine and is somewhat similar to what I do.
I like that alot, might be the compromise to my compulsion to overtrain. Never thought of just hitting 1 bp 2x a week and rotating... Thanks for posting.
If you do take it up as well, let me know how it goes!
will do, I actually really like it, I've just never had good results doing chest/tri's and back bi's together. I've just been so conditioned over the years to mentally not use, or very min, use of biceps while doing back work and same with tri for chest. Probably why my bench press is so weak...
Currently doing
1. Chest/Back
2 Shoulders Am/ Arms Pm
3. Legs
4 Rest
5. Chest/Back
6. Shoulders Am / Arms PM
7 Legs
8 Rest
9 Rest
Repeat
Push pull workout is as old as bodybuilding. Joe weiders old school workouts. It's a good classic workout. Its what i do offcycle and works well. Oncycle is three on...one off...three on chest/back/calves......blast upper legs.....arms/shoulders/calves. Abs every workout.
But alway hit what makes YOU grow!