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Split advice, what do you do? - May 2 2008 5:35:04
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sheriff_jonny
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From: Kent
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hi guys i'm thinking of changing my routine up a bit when i get back from ibiza next week. At the moment i do a 4 day split with wednesday being my rest day, and monday being bis/chest, tuesday being leg, thursday being delts/tris and friday back.
Now one of the reasons i'm thinking of changing is that i feel i should be hitting the major groups twice a week now, and another being that the weekend seems wasted without any lifting. SO what i want to know is what you do and the pros/cons of it.
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RE: Split advice, what do you do? - May 2 2008 9:59:37
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MMA Guy
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From: Pompey
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1: Chest/Biceps
2: legs/calves
3: cardio/abs
4: shoulders/triceps
5: back/calves
6: off
7: off
i take the weekends of usually, re-start the week refreshed and no soreness 
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RE: Split advice, what do you do? - May 2 2008 10:59:21
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carl19
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tuesday - legs
thursday-chest / tris
friday- upper back and bis
sunday deads and shoulders
pros, get to split my back over two workouts to hit it all properly
shoulders almost get their own day
cons, arms are trained when already fatigued, not ideal imo but they are just arms.....
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RE: Split advice, what do you do? - May 2 2008 14:38:03
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Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
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Mon - Chest/Triceps
Weds- Back/Biceps
Fri - Shoulders/Traps
Sat - Legs
Advantages
- each body part gets plenty of rest before being worked again
- shoulders get their own special day
- leaves three days for rest
Disadvantages
- triceps and biceps get worked when already fatigued, like the above poster
- temptation is great sometimes to skip legs training, especially as it's the last session of the week
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RE: Split advice, what do you do? - May 2 2008 15:10:33
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fun meter
Posts: 706
Joined: Aug. 21 2007
From: Kent
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Day 1 - Pull (Back/Traps/Biceps)
Day 2 - off
Day 3- Push (Chest/Shoulders/Triceps)
Day 4 - off
Day 5 - Legs & Abs
Day 6 - off
Day 7 - off
Try to do one HIIT session a week, when ever I can fit it in without it affecting my workouts. And recently added in a bit of SSCV for when Im off and not commuting.
Also add in RC training once a week (usually after Push workout), ROM / flexability work and stretching 3-4 times a week.
+ve
Simple
Legs get their own day
Plenty of rest
-ve
Shoulders can be a bit fatigued if I have gone up to the next set of DBs on Chest.
Workouts can take up to 1hr 15minutes if gym is busy, or im too slow (usually aim for 1hr, or just under)
I prefer low volume arm and isolation work, focus is on the Squats, Deads and other compounds.
< Message edited by fun meter -- May 2 2008 15:12:29 >
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RE: Split advice, what do you do? - May 2 2008 17:14:47
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iaink
Posts: 2171
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Wed- deadlift
Fri- bench
Sat- squat
Mon- bench assistance
Tues- CV/pre-hab
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RE: Split advice, what do you do? - May 2 2008 17:55:25
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beefycol
Posts: 1123
Joined: Mar. 6 2008
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quote:
ORIGINAL: sheriff_jonny
hi guys i'm thinking of changing my routine up a bit when i get back from ibiza next week. At the moment i do a 4 day split with wednesday being my rest day, and monday being bis/chest, tuesday being leg, thursday being delts/tris and friday back.
Now one of the reasons i'm thinking of changing is that i feel i should be hitting the major groups twice a week now, and another being that the weekend seems wasted without any lifting. SO what i want to know is what you do and the pros/cons of it.
i only hit the muscle once a week, but i do one bigger killer workout
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RE: Split advice, what do you do? - May 2 2008 17:56:08
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beefycol
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Joined: Mar. 6 2008
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routine etc in my journal
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RE: Split advice, what do you do? - May 3 2008 22:31:29
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sheriff_jonny
Posts: 621
Joined: Jan. 20 2008
From: Kent
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does anybody train bodyparts twice a week?
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