posted Fri, 07/24/2015 - 09:12
1068
New split im thinking about
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Day 1 chest and bis
Day 2 Legs, tris, abs.
Day 3 Shoulders and Back then repeat.
Cardio is done every other day for 15-20. I don't list the actual days because I am on a revolving night shift schedule.
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I've done similar in the past with great results, the key is to decease volume. As makwa said the setup isn't right and you won't recover, best way to do something like this would be chest tris back bis legs shoulders off repeat, or true push pull legs chest tris shoulders, back bis, legs off repeat. Idk about you but there's no way in hell I can do a shoulder workout after a leg workout. For this to work you gotta eat a lot and sleep a lot or you'll burn out fast. And volume must be adjusted. You can't do 20 sets for back twice a week like you would if you hit everything once a week. I would do like 9-10 sets for chest twice a week, 12 for back, 6 or so for arms etc. But I can attribute much of my natural muscle to this split. I'll even use it sometimes to this day. I'm really starting to believe freqency is better then volume. With this split you stimulate the muscle 104 times a year as opposed to destroying it 52 times a year. Im gonna go back to it for a while in the winter. Just listen to your body is easy to burn out your central nervous system with this type of split.
I have also had good results hitting a bodypart twice a week. Instead of doing say 20 sets for chest 1x/wk I'll hit it twice a week with 15 sets each workout. The volume for the individual workouts is less the overall volume is more each week and I think that is where the additional growth comes from.
You make a lot of sense and now I understand why this is a bad idea. I'm going back to the split you mentioned before. I just get board doing the same thing over and over again. Thanks brother for the input.
I apologize for the lack of additional info. I do 6 sets 3x12 reps and 3x15 reps with varying weight. I work out 4-5 days a week sometime 6 but the 6th day is usually a cardio day and some abs. I appreciate all the help fellas and ladies.
Really hard to agree or disagree without knowing the intensity of your workouts. On the surface, it looks as if there is little recovery time, however recovery needed is directly related to how hard the muscle is worked. True muscle failure is not achieved by everyone.
Personally I dont like training any upper body with legs. I like to keep the blood south of the waist aside from what is gotten from deadlifts. In reality the split means little compared to the volume/intensity. Need more info for an accurate assessment.
Personally not a big fan of it but hard to tell since I don't know your volume of sets etc. The reason why I am not a fan is for instance take a look at your triceps. You are working them on day 1 with chest, you are targeting them directly on day 2 and you will be working them on day 3 also with the shoulders. then you repeat. Your tris do not get 1 single day to recover. Growth occurs during recovery so you may be running into problems here. Look at your shoulders, those are going to be worked out 5 days a week also.
I see where you are going with this, I didn't think about it that way. Thanks for pointing that out. So would an upper body, lowers body, upper body be a better way to attack this. I'll go back to the drawing board and post up another routine.