posted Wed, 09/12/2012 - 11:09
1550
Training Split
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Looking for some advice on my training split. Its currently 2 on 1 off. Heres my stats as well, Im 26, 6'0 218 15% BF And have many cycle under my belt It goes like this..
Day 1 - Chest
Day 2 - Arms
Day 3 - Off
Day 4 - Shoulders/Back
Day 5 - Legs
Day 6 - Off
Day 7 - Repeat
I also do 45 - 60 minutes of cardio after each workout.
What do you guys think? Also do you see anything wrong with my split?
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http://www.amazon.com/Muscle-Explosion-Days-Maximum-Mass/dp/0972410295
Whatever works for you is best. If that were me Id combine my chest and back workout. Theres nothing wrong with mixing it up. Sometimes I take 8 days for a 5 day split, giving me a day off before and after arms. So one week will be a "4 day" split and the next week will be a "5" way over 8 days.
And I would think the next best time for cardio would be before you lift rather than after. that 15 minutes after you lift is when your muscles are likea vacuum sucking up all that macro-rich food. Why waste that time on cardio? ITs a golden oppurtunity.
Most important three meals are:
1. 15 minute before workout -protein rich food, BCAA's
2. halfway through your workout(30 min) instant carb drink(Gatorade) , and BCAAS, small protein shake
3. within 15 minutes after workout while you still have the "pump" Protein and carb rich meal
I'm not a fan of your cardio after lifting weights. Whilst there's obviously debate to be had on it, most competitive standard BB'ers would do cardio on an empty stomach in the morning. I know, it means getting up earlier....
Dorian Yates wrote an interesting article about it. I think it was referenced in the "blood and guts" training series recently posted by someone else.
I would actually prefer to do cardio first thing in the morning but i have to be up at 430AM for work everyday which makes it almost impossible. So i know the next best time to do cardio would be after a hard workout.
It works at least for me. Correct approach.
because u use your arms on most workouts on non arm days, i personally go arms, dayoff then legs, for max rest on arms
Yeah if i do arms before chest i notice i cant bench/lift as much but its not as bad vice versa
Recovery depends on intensity, diet and sleep - not a bro-science guesstimate.
My only issue with your split is training shoulders and back together. I actually tried this to some extent, i trained rear delts and back and got/am still getting great gains from it. IMO, you need a dedicated shoulders and traps day (unless you train traps on back days) and hit up those compound movements before you move into isolations.
So here's my training routine:
Day 1 - Chest
Day 2 - Legs
Day 3 - Off
Day 4 - Shoulders
Day 5 - Back
Day 6 - Arms
Day 7 - Off
Training routine is 2 on, 1 off, 3 on and repeat.
Training is usually 55 mins max.
Rest times are kept to around 45 secs - 1 min (apart from leg days, where they range from 2 - 3 mins dependant upon how i feel)
I've got a link to some extra reading which you may find useful...
Extra reading: http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/min......
(if link doesn't work, check my forum posts for topic entitled "Mind muscle connection: A brief synopsis..."