posted Sat, 06/15/2019 - 06:02
6898
Training split
ad
hello everyone, how would you split this type of training
legs
shoulders + triceps
back
chest + biceps
or
legs
shoulders
back
chest
triceps + biceps
how would you split it and why? what do you think about this split? what’s your training routine ?
maybe it’s better to train back after legs then shoulders?
- Bookmark
- 0
- 0
do you gain muscle with this powerlifting routine? or just getting stronger?
Im not able to do anything after legs, Im dead after legs
Both the power building routine and my powerlifting routine build muscle. Honestly I’ve gotten a little bigger after I made strength my priority, but the split I posted above was from when I cared more about size. The first lift of the day was a big lift for low reps, and the rest of the routine was bodybuilding.
Actually, I forgot I posted up one of my old routines a year or so ago.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/4-...’t-compete
Legs are split into 2 days so you might be less drained
For a 5-day split setup I like:
Legs/abs
Chest/tri
Back/bi
Shoulders
Lagging body part day - singular focus with high reps/slow negatives.
Then every other week switch to chest/bi and back/tri for shock.
Never been big on "arms day" on a 5-day split since you can end up putting so much strain on the arms stand-alone you can hinder the upcoming routines.
I'm currently doing Makwa's Brutal Month of Arms which is 7days on 3 days off. Hit arms every day alternating bi's/tri's. 2 chest days, 2 back days, 2 leg days and one shoulder day. After that though I'll go to a 4 day to recover for a bit then to 5 day.
thanks you for reminding about switch, but there’s problem I can’t train triceps with chest because I can’t focus on it, I mean I can’t train triceps on 100% after chest
hows it going with brutal routine? how much weeks are you in? any results?
When you're doing tri's after chest you've already started the hypertrophy process so you won't be full strength, you shouldn't expect to be, you've already hit them heavy at that point. Now for your follow up iso's focus on higher reps, little less weight, drop sets, slow negs, mind-muscle connection and just embrace the burn and watch them grow.
so I won’t be full strength it means I wont be able to hit triceps on 100%, isn’t that bad? if you can’t hit it with full strength your not gonna gain muscle or just a little bit?
Not true at all, when you start a tricep workout you start full strength but by the time your on your 2nd or 3rd exercise or second superset you've already lost power. At that point you lower the weight, up the reps, get even more focused on the squeeze and employing mind muscle connection. Slow negatives are great on the last, lighter sets. Try it out after chest...
brother but you cant start triceps workout full strength after chest
You've already done triceps full strength while doing chest. Triceps are heavily involved in chest presses, that's why you see so many bodybuilders doing triceps after chest - to take advantage of, and further, the work already done.
Everybody has their own preference though, so however you think is best is how you should do it.
I will thank you
I've just completed week 1. It's going well, I ran it last fall but had a tough time completing the workouts as prescribed because I wasn't accustomed to such short breaks, but I got good results and my arms grew. After it was over I took a rest period then started back working out incrementally shortening my breaks and working on endurance.
So now I'm running brutal month with some little iso add-ons, so it's still high difficulty level but that's the whole point, push myself harder and farther.
Natural or running a cycle? Both are fine if you want to hit each muscle only once every 5 if a rest day is not taken.
on cycle bro, there’s always rest day after 4th day
legs
shoulders + triceps
back
chest + biceps
* rest day
I like that when I’m short on time. Keeps gym sessions short. But I feel it’s to much time off between muscle groups while on cycle for bodybuilding. Maybe more suited for powerlifting (I’m not a power lifter).
On cycle I like a 3 day split. With one day of rest as we recover much faster on cycle. This way I can hit every muscle group 2x a week.
*Chest and triceps, abs and calves
*back and biceps, shoulders and delts, abs.
*legs and lower back, calves
Note: I will mix this up if I feel like I’m lacking in a body part and emphasize the routine to focus on that muscle group that needs improvement. 4 to 6 weeks change up the whole routine to keep your body in a state of shock.
I would go for 3 day split but Im not able to do anything after legs so I nees at least 4 days split
what about I train what I feel? I mean I will train what I want without any splits
How long are your gym sessions? Are you competing everything all in one session or you doing am/pm split?
No am/pm. If i do a lot of super sets I can get it done in an hour with 10 minutes of warm up. About a 1 1/2 hour if I move through each lift individually with 2 minutes rest between lifts. I prefer the ladder. I like my gym time.
This is a lot to ask I know, but if you happen to have your routine written down could you possibly send it to me? If not no hard feelings.
Fr sent. Shoot me a pm and I will send it to you when I have a minute at my computer.
send it to me too please
Accepted. I'll shoot a PM. Thanks bro.
jayiskPower lifters train lifts..,squat, bench, dead lift, and accessory work to build up those lifts.., not body parts.
I agree. Seems in powerlifting more rest is taken between muscle groups. So each lift session the muscle is fully recovered to focus on max strength and explosive power, not as concerned with muscle growth.
jayiskIt depends on a persons ability to recover. Which has a lot to do with age too. Some people can squat, bench and D/L several times a wk. and train day after day.
I need a lot of recover so i train every other day. and only hit each major lift once a week.
Exactly. I need more rest days off cycle or depending on how hard I’m working outside the gym. As Im getting older I’ve had to focus on better form and incorporate different lifts to avoid my joints hurting. I hardly ever do a barebell bench anymore. I like multi grip bar nowadays. So much kinder to the shoulders, safety squat bar for squats and deadlifts are only light these days and mostly use a trap bar. Can’t afford injury but can’t stop lifting..
jayiskbut you are smart about it and found ways to work around it. i recently had to switch to the safety squat bar cause my shoulder was taking such a beating it was screwing my bench press.
I hate when people claim they use to bench such and such and now they cant cause of their shoulders. I start to tell them a list of things they could do and they just walk off. Or their elbow hurt. So get some elbow sleeves and put some icy hot first. But they dont want to wear elbow sleeves because they cant see their arms in the mirror then. wtf!
the worst thing to do is to try and push through nagging injuries and beat up joints. That messes with your mind on the lift and a good chance of leading to a srs injury. Such as a blown shoulder or pec tear.
But as you listed there are smart choices to still put the work in.