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Im looking for a new split, mainly becuase my last one was killing me, kind of felt as though I was over training. So I need a new split that will leave 2-3 days of rest a week, and also puts a good amount if time into the arms because they lacked in my last split. Also it doesnt have to be a S,M,T,W,Th,F,S split, it can be like 3 days on one day off, as in no set day for a set bodypart. So if anyone has a great split that they would like to share, I would love to hear it, Thanks.
Here's what I'm running right now and it's been a relief because I've come off the DC training protocol.
Day 1 Chest
Day 2 Off
Day 3 Back
Day 4 Off
Day 5 Legs (Quad Dominate - Squats) Calves
Day 6 Off
Day 7 Arms (Bi/Tri/Fore)
Day 8 Off
Day 9 Delts/Traps
Day 10 Off
Day 11 Legs (Hamstring Dominate - Deadlifts) Calves
Day 12 Off
Day 13 Start with day 1 again.
I'm working each body part every 13-14 days. I get plenty of rest between workouts and I'm starting to grow again.
IG
I do 3 day split... I do conventional DC style TRI,SHOULDER,BACK W/ back T/ chest day 1 ....legs, bis day 2 :)
i did mon- chest, tue-back, wed-arms, thur-off, fri-shoulders, sat-legs, sun - off....this split avoided overtraining and i get plenty of rest. or u could dp:
d1 - chest/bis
d2 -back/tris
d3-off
d4-shoulders
d5- legs
d6-off
d7- start over
Thats what I'm doing now too. So far I've noticed nice progression in weight, but not sure about any mass gains...Quote:
Originally Posted by Skarhead
IG Why did you come off the D C protocol? Were you not growing on it?Quote:
Originally Posted by Iron_Gook
Had some nagging injuries that just weren't recovering with the DC protocol. I've got a bum shoulder and hips that keep on popping when I do legs. Because DC demands high intensity workouts averaging every 4-5 days per body part, I found that I couldn't progress/recover do to my handicap. So, I'm back to more of a Stuart McRobert-ish training routine. Giving myself 13-14 days per body part.Quote:
Originally Posted by geesler
IG
Only split I found to be beneficial to arms was the folllowing: (Ie:mon,tues,wed,etc.)
Chest, Back, Legs, Shoulders, Arms, Rest (sat), Rest (sun)
&
Arms, Shoulders, Legs, Back, Chest, Rest (sat), Rest (sun)
*this was when my bis were the weak point, as my chest never has been
remember to do LESS sets on your arms than the rest of your body:
-Legs need more sets than anything, then back, then chest, then shoulders/arms
They are a smaller muscle group, therefor will over train easier. Try doing this:
*This is a VERY rough sketch of my Bicep portion of my arm day, as I alternate from Bi,Tri,Bi,Tri,etc....but this is just to give an example of that actual muscle (Bicep)
Warm up sets.....
Strt bar curls 3X8,7,6
Dumbell curls 3X8
Z-bar curls 2X10
Concentration curls 3X10,9,8
Then the next week, change up the exercise, while still hitting the same parts of the muscle. This will give you more optimal performance. Also, on arm day, you don't need to be spending 1 hour plus in there. It SHOULD not take you more than 35-45 min. on this day. Unless you like long breaks in between sets. Just my .02 and this philosiphy has done Very well for me time and time again for over 7 years now. Good luck bro....Shiner
what is the D C protocol?
check out intensemuscle.com it's the home of DC training.Quote:
Originally Posted by brody13
IG