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Help me make a 2 day split!

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Dildo69
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2004/03/24 23:06:07 (permalink)
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Help me make a 2 day split!

Im trying to write a bodybuilding routine for a mate, i like the look of Frankie's routines and various other good begginer bodybuilder post about, problem is he can only train on..

thu
fri
sat
sun

So how would i work round that?

Ill be looking at a 5x5 routine with mostly compounds and very little (if any) isolation exercises.

Thanx
#1

12 Replies Related Threads

    Scourge_of_God
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    RE: Help me make a 2 day split! 2004/03/24 23:17:57 (permalink)
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    Workout A:
    Squat 5x5
    Box d'lift 5x5
    Goodmorning 5x5

    Workout B:
    Bench 5x5
    Overhead press 5x5
    Bent-over rows 5x5

    How's that look? I'm not sure if that's the kinda thing your looking for as I've never bothered with the whole 5x5 thing - What's the difference, if any, between a 5x5 routine and a routine that uses five sets of five reps for each exercise?
    #2
    Yib
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    RE: Help me make a 2 day split! 2004/03/24 23:19:40 (permalink)
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    its not the same thing?
    #3
    Dildo69
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    RE: Help me make a 2 day split! 2004/03/24 23:21:40 (permalink)
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    Eh no difference i dont think!

    Yup thats the kinda thing im looking for, looks rather good to me.

    Do u think thatll be enough considering hell only be training 2 days?
    #4
    Scourge_of_God
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    RE: Help me make a 2 day split! 2004/03/24 23:31:48 (permalink)
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    quote:
    Originally posted by Dildo69

    Eh no difference i dont think!

    Yup thats the kinda thing im looking for, looks rather good to me.

    Do u think thatll be enough considering hell only be training 2 days?


    It's just everyone seems so fixated on 5x5 routines I wondered if they had another defining feature other than their rep/set range...

    Low volume is not an excuse to slack off. It's an 'oppurtunity' to pile the plates on the bar and kick the crap out of your body. If he wants more volume you could add side bends to workout A and weighted sit-ups to workout B. I'm running a two-day split (link is in my sig) but I don't work in weeks so sometimes I might be in the gym three (or four) times a week i.e. A,B,A in one week and B,A,B the follwing week. If your mate keeps the volume lowish and he's feeling brave he could do Thursday, Friday, Sunday.

    Just some ideas...
    #5
    Dildo69
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    RE: Help me make a 2 day split! 2004/03/24 23:46:53 (permalink)
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    Yup good points, if i can get him in the right mentality 2 days should be plenty.

    Unless anyone has anything else they wanna add i think ill go with this.

    Cheers scourge.
    #6
    suggy3001
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    RE: Help me make a 2 day split! 2004/03/25 00:06:47 (permalink)
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    you might wanna think about swapping bent over rows for chins?
    #7
    Scourge_of_God
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    RE: Help me make a 2 day split! 2004/03/25 00:29:06 (permalink)
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    quote:
    Originally posted by dg

    I find rows and pull-ups work the back very differently - I use both


    Rows and pull-ups are different but (overhand) rows and chin-ups are pretty similar. Personally I prefer rows to chin-ups as it's easier to manipulate the weight you are using with rows and I feel they are a better compliment to the bench.
    #8
    Dildo69
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    RE: Help me make a 2 day split! 2004/03/25 00:29:34 (permalink)
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    What kind of chins would u be thinking off, underhand close grip or others?

    #9
    Dildo69
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    RE: Help me make a 2 day split! 2004/03/25 00:31:43 (permalink)
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    I also think he may only manage about 2 chin-ups, dont want to get him down to early on!
    #10
    Dan Nukem
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    RE: Help me make a 2 day split! 2004/03/25 04:50:28 (permalink)
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    Overhand require much more strength than underhand. Overhand require good back/lat strength.
    Underhand use more bicep and forearm strength + front delts.
    For I beginner I think underhand are much better because they create faster development/less effort which gets a person motivated to continue training.

    That routine looks okay to me.
    Personally I think that routine isn't suited to a beginner though. I think 5x5 is better when you've established some foundation.
    Heres what I recommend for a beginner:

    Alternate Heavy and light between workout 1&2. E.g if workout 1 was heavy, workout 2 shouldn't be 100% intensity

    Thu(workout 1)
    ====
    Flat Bench [alternate bi weekly with Incline DB press]
    Squat [alternate bi weekly with Leg Press&Front Squat]
    Dips[alternate bi weekly with Flyes]
    Military Press [alternate bi weekly with Machine Press&Lateral Raises]
    Close Grip Bench [alternate bi weekly with Tri Pressdowns]

    Sun(Workout 2)
    ====
    Deadlift [alternate bi weekly with Chins(assisted if necessary)]
    Bent Over row [alternate bi weekly with Lat pulldowns]
    DB Shrugs [alternate bi weekly with Bar Shrugs]
    Stiff Legged Deadlift [alternate bi weekly with Ham Curl&Hyper Ext]
    Calf Raise [alternate bi weekly with low weight/high rep or high weight/low rep]

    4 set acclimitisation
    [e.g to bench 100k:
    Set 1: 10 reps of nothing, Set 2: 6 reps of 30, Set 3: 4 reps of 60, Set 4: 2 reps of 80]
    3 sets for compound exercises or 4 sets for isolation
    Rep Range of 6-8 for compounds exercises and 8-12 for isolation


    It looks like a lot at first, but its not really, plus its fun, you get a range of exercises.
    Remember to alternate between light and heavy workouts. Try to avoid 2 heavy workouts in a row.
    I had a friend doing this and he had some phenomenal gains.
    #11
    Dildo69
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    RE: Help me make a 2 day split! 2004/03/25 14:54:49 (permalink)
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    That is actually along the same lines as i was thinking for just now.

    Since hes never done and squats or deadlifts before they will be in a higher rep range just now with lighter weight makeing this the less intense day.

    BUT......this is my dilema now........

    Being only a 2 day split, should i...

    1. Have 2 whole body days.
    2. Have one upper body day one lower body day.
    3. And how would i manipulate the intensity of the above.
    #12
    Robert
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    RE: Help me make a 2 day split! 2004/03/25 17:03:01 (permalink)
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    #1 yes imo they are the absolute best of the best
    #2 no, not any real point to doing that
    #3 not sure what you mean

    squat/dip/chin
    deadlift/military press/row or bench

    or why not have a one day split, just repeating when recovered. i do it:

    OHsquat 6x3
    deadlift 10x1
    OHpress 6x3
    dip 6x3
    chin 6x3

    repeat when fully recovered.

    rob
    #13
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