new split gimme inputs

[tnert55]

i had been on the same split for a while so i decided it was time to swich it up. Here is what it is now:

Day 1 - Chest/Bis
Day 2 - Quads/Hams/forearms
Day 3 - Shoulder/calves
Day 4 - Back/Tris
Day 5 - OFF
Day 6 - Repeat

About 8-12 working sets, usually around 9, and like 6 sets for calves/forearms
Im on max-lmg and phera plex..just started. Bodyweight is 192lbs. IM tryin to get my bench past 400lbs, im at 340 right now. I was donig bodyparts once every 7 days, but i would think i could get away with doing them twice evey 6 days. Gimme some input, bad split? Overtraining? If so alter it and help me out

[T-Man007]

Re: new split gimme inputs

You have to do what workds best for you. I have done some off the wall splits that actually worked great. My favorite is:

Day 1 - Chest/Calves
Day 2 - Quads/Adductors/Biceps
Day 3 - Off
Day 4 - Back/Traps/Triceps
Day 5 - Hams/Delts
Day 6 - Off
Day 7 - Off
Repeat

I never train more than two consecutive days in a row because fo cortisol release. After the second day of heavy weight training your cortisol levels really start raising and it makes the body's recovery time take longer. For instance, if it takes your chest 6-7 days to recover and you train 3 days in a row after chest day, then it might take your chest 8-9 days to fully recover. Everyone is different. However, cortisol is the same. It is released anytime you put stress on the endocrine system and you must give your body a break to heal. Otherwise you eventually end up in that overtrained zone and then you get no where.

[Skarhead]

Re: new split gimme inputs

LOTS of overlap.... personally i made the bes gains in my life workng LIFTS not BODY PARTS

mon - dead

wed bench

fir squat

[mick-G]

Re: new split gimme inputs

Well, i think most of us work the lifts, but i get your point Skar. I try to do one body part ed and not mix ie like doing legs with arms or arms with chest. This works better for me, plus i can concentrate on that particular area better.

[Skarhead]

Re: new split gimme inputs

i dont see how that's optimal b/c u'll run into over lap unless u do all iso exercises

as far on concentrating on each bp... getting the big 3 #s up accoutns for all muscles to grow imo...

just what i like and you like best though. I prefer more recovery , more intensity, that is all

[tnert55]

Re: new split gimme inputs

i understand the concept of workin lifts, however i dont see a real benifit in goin to the gym and basically doing only bench, squats and DL's..and i tired the one bodypart a day thing and it worked for a while but its almost like i wasnt workin them hard enough

[SMILEY FACE]

Re: new split gimme inputs

monday: chest,abs
tuesday: back
wened : legs,abs
thur: shoulders
friday: arms, abs
sat and sun off

[tnert55]

Re: new split gimme inputs

i fixed mine up a lil doing a 2 on 2 off split then repeat:
day 1 - chest/calves
day 2 - Back/forearms
day 3 - off
day 4 - shoulders/bis
day 5 - legs/tris
day 6 - off
day 7 - repeat

i may switch tris and bis

[supasaiyan99]

Re: new split gimme inputs

i fixed mine up a lil doing a 2 on 2 off split then repeat:
day 1 - chest/calves
day 2 - Back/forearms
day 3 - off
day 4 - shoulders/bis
day 5 - legs/tris
day 6 - off
day 7 - repeat

i may switch tris and bis

This looks good!

[Evil Ryu]

Re: new split gimme inputs

If it ain't broke dont fix it

[Skarhead]

Re: new split gimme inputs

Tnert... You dont do that at all when you work lifts....

[tnert55]

Re: new split gimme inputs

Tnert... You dont do that at all when you work lifts....

huh?
im jus tryin to decide whether its neccessary to hit every bodypart once a week or try hitten them every 6 days. I dont wanna overtrain but i wanna see results and hit my muscles hard.

[Skarhead]

Re: new split gimme inputs

my post was in response to this "i understand the concept of workin lifts, however i dont see a real benifit in goin to the gym and basically doing only bench, squats and DL's"

i am saying that is really not what training lifts is....

[T-Man007]

Re: new split gimme inputs

i fixed mine up a lil doing a 2 on 2 off split then repeat:
day 1 - chest/calves
day 2 - Back/forearms
day 3 - off
day 4 - shoulders/bis
day 5 - legs/tris
day 6 - off
day 7 - repeat

i may switch tris and bis

I like it! Here's what you do, you follow this program and you write down your weights and reps every workout. If you start to notice a decline in strength, and I'm not talking about one workout, but if you start to notice that MOST of your exercises are suffering, then that's a tale-tale sign of overtraining. Take one FULL week off and then add another off day. I find that I get ahead of myself too much and start over doing things. Then, next thing you know, I going backwards. I usually will start adding too many sets or too much high intensity stuff. The FULL week off with get you back on track. The best thing to do is stick with what is working. Then, to continue to give the muscle new stimulas try various increases in intensity, different exercises, tempo training, or somethign to that effect. Too many people get in the habit of adding more. More is not always better, it's just more.

[tnert55]

Re: new split gimme inputs

yea i jus recently took a week off of training and decided it may be time for a new split. Ive actually decided to do this one:
mon - chest/calves
Tue - back
wed- off
thu-legs/forearms
fri-shoulders
sat- arms
sun - off

I figured id be able to conentrate on each muscle group more thoroughly this way. Also i only hit each bodypart directly once a week, which should give me time to recover and therefore avoid overtraing. and as far as the writing down things i started to do that recently and it helps alot