TweetAnyone doing a 3 or 4 day split- please post em! Thanks!
TweetAnyone doing a 3 or 4 day split- please post em! Thanks!
Tweetback when i was training for all-out growth, i would do a split like this:
mon- chest/biceps
tues- legs
thurs- back
fri- shoulders/triceps
Tweet3 day splits are the best IMO
TweetYeah that reminds me, I've also been meaning to ask you what your DC routine is..? I'll post mine here when I get home. I'm thinking of taking a break from it and doing a 4 day tri-set for a while.Originally Posted by Skarhead
TweetI took out many R/Ps on my DC sets and have been doing much better on it.
TweetSo mostly just the one straight then? Do you think the RPs were overtraining you?Originally Posted by Skarhead
TweetabsolutelyOriginally Posted by geesler
TweetDay 1 - Quads/Adductors/Biceps
Day 2 - Chest/Calves/Tris
Day 3 - Off
Day 4 - Back/Traps
Day 5 - Hams/Delts/Abs
Day 6 - Off
Day 7 - Off or Repeat depends on intensity.
I never understood how someone could effectively train their entire lower body in one workout. Seriously, I see guys do their entire lower body in the same time it takes them to do two little muscle like bis and tris. But then again, that's probably why my legs over power my upper body. Better to have too big of a lower body than too small, IMO.
Tweet1 exercise for quads, one for calves, and one for hams.Originally Posted by T-Man007
Squats (or squat varation) , Calve Exercise, and Good mornings, or SLDs
doesnt take too long. Should take longer than Bi's and tris though.
TweetI do DC style routine 2 day split, 3 versions of the split w/ diff. exercises and roated them M, W, F.
week 1
Day 1 - Shoulders , Chest, Tris, Back Width, Back Thickness
Day 2 - Off
Day 3 - Biceps, Quads, Glutes, Calves
Day 4 - Off
Day 5 - Shoulders , Chest, Tris, Back Width, Back Thickness
Day 6 - Off
Day 7 - Off
week 2
Day 8 - Biceps, Quads, Glutes, Calves
Day 9 - Off
Day 10 - Shoulders , Chest, Tris, Back Width, Back Thickness
Day 11 - Off
Day 12 - Biceps, Quads, Glutes, Calves
Day 13 - Off
Day 14- Off
week 3
Day 15 - Shoulders , Chest, Tris, Back Width, Back Thickness
etc
Tweeti bust out a 3 day split,
monday, chest and tri
wednesday, back and bi
friday, shoulders and legs
then i switch it up
monday chest and back
wednesday biceps and triceps
friday shoulders and legs
if i go monday, tuesday, thursday, ill do anthoer bench day on friday, and arms on sat. i like to mix it up.
Badasz1@Hushmail.com
TweetT-Man I guess no one ever introduced you to 20 rep squats? (widow makers)
To be honest with you. I barely do any bicep work bc most my back movements will work them out already
tricep work i can do a little more than my bicep work but I'll still only do 1 set maybe I'll do it R/Ped.
as you can see Im a low volume, HIGH intensity trainee.
However, I just started a modified west side bar bell routine, which is supposed to be the best for strength and mass. I'll let everyone know hows it goes.
TweetI'm with you now bro! I do the same low volume stuff too so I know where you are coming from. Gut wrenching high intensity requires much less volume. But you know as well as I know that most, not all, people have no idea what true HT training is. I imagine that a higher percentage of us on here probably know but the majority of people in the gym are clueless to it. With that said, I find it difficult for the average weight lifter to effectively train their entire lower body in a one hour session. That's what I really meant to say.Originally Posted by Skarhead
And you are right, I've never actually done 20's on squats. I know about them but never tried them. The highest I go is 15's. One day I'll have to throw them in for a month or two to see what they do. With legs being my strongest feature I usually don't go trying new things on them, they already overpower my upper body.
Tweetmy legs is my best muscle to, if u havent tried 20 rep squats you're missing out. they wille asily add MUCH more weight on your squat.Originally Posted by T-Man007
Right now im doing a 2 day split doing a modified west side BB-routine IA made upf or me and i gurantee it will do better than 90% of all these 4 day high volume cookie cutter routines that everyone has done.
I will NEVER do high volume again -- ever, it doesnt make sense to me anymore.
Tweethere is mine
Chest/Tris/Abs
Hams/Quads/Glutes/Calves
Back/Biceps
Traps/Delts/Abs/Calves