posted Mon, 04/22/2013 - 07:13
891
How u split your week?
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I prefer working 1muscle group a day but because work getting to the gym 6 days a week isn't possibl so here's my split
Mon rest
Tues back and bi's
Wed shoulders and traps
Thurs rest
Fri chest and tri's
Sat legs
Sun rest
What I want to know what are your opinions
On what muscle groups I work together, should I work back with bi's or chest or bi's with tri's and also if I work back with bi's which group should I work first?
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Monday Chest/shoulders/tri
Tuesday Back/Bis/Core
Wed off
Thursday Core
Friday Legs
Saturday Off
Sunday Off
I set myself on a heavy/lite rotation weekly. I am cutting and this seems to work for me.
abxcx
a: delts+arms
b: legs+abs
c: chest+back+calves
so, hit every muscle group e5d or so.
when cutting, something more like an upper/lower fashion...
waltrmonday - chest/tris
tuesday - legs
wednsday - light weight chest/1 dropset of tricep straight bar pulldown to failure
thursday - back/bis
friday - shoulders/traps
saturday - half assed cardio for 10 minutes/ light weight biceps
Tampering with mine at the moment but it's: ABxCDxx
A- Back/hams/bi's
B- Chest/tri's
C- Shoulder/traps
D- Legs
This us my pct schedule. Monday- cardio(treadmill) bis and tris. Tuesday-off from gym(usually do some push ups and touch ups at home) Wednesday- cardio(treadmill) shoulders. Thursday-cardio(treadmill) back. Friday- cardio(treadmill) chest. Saturday cardio(treadmill) legs and touch ups on bis and tris. Sunday- no gym but I go to Lewis and clark and climb the rocks lol
There are probably 2 trains of thought here and I think they both are valid.
The first is to workout with the classic split you have listed, back/bi, chest/tri, should/traps. The reasoning behind this is that when you are working back your biceps are involved to a large degree also. Same with chest/tri. In this split work the large muscle first (back, chest) and then incorporate a few sets for the bi's and tri's on that day to finish the workout. This can be a real time saver because your arms are already pre-fatigued and you don't need to do a complete separate workout for them.
The other train of thought is to do back/tri's and chest/biceps. In this type of split you will be working the muscles more often since in essence you will be working your triceps on your "back" day and you will also be doing a tricep workout on "chest" day. You are working the muscle twice per week now instead of once per week (working tri's 3 times/week because they are involved in the shoulder workout also). You likely will have to up the intensity (sets) for the bi's/tri's now since they are not being pre-fatigued.This does provide for a greater potential to overtrain though, so be be aware.
Both options are valid and I would try them both and see how your body responds.
I will try both splits for a 6 wks each and compare results and what works best for me for growth and strength.
Thanks for your opinion and response