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Training Split Advice...

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dodgyone
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2004/01/19 12:21:45 (permalink)
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Training Split Advice...

I'm looking to make a few changes in my routine. For quite a while now I've been doing a 4-day split with one day off and then repeat. This has worked really well but I've been reading about taking more rest days to make better gains. This area has always made me a little nervous because I have always just had the single rest day and then returned to training.

Obviously it's having two days off in a row which is slightly worrying for me. Have others seen the benefit of two days off in a row or is this a bad idea?

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Personal Stats:
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Height = 5.6ft
Weight = 155lbs to 160lbs
Bodyfat = 11.5% to 12%
Body Type = Meso to Endo (the photo to the left is of me if it's any help)

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This is the new planned routine:
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Monday = DAY OFF

Tuesday = Chest, Calves, Cardio

Wednesday = Back, Abs

Thursday = Quads, Hams, Cardio

Friday = Biceps, Triceps, Forearms, Abs

Saturday = Shoulders, Traps, Cardio

Sunday = DAY OFF

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Or, would this be more wise?
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Monday = DAY OFF

Tuesday = Chest, Calves, Cardio

Wednesday = Back, Abs

Thursday = Quads, Hams, Cardio

Friday = DAY OFF

Saturday = Biceps, Triceps, Forearms, Abs

Sunday = Shoulders, Traps, Cardio
#1

5 Replies Related Threads

    Robert
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    RE: Training Split Advice... 2004/01/19 12:29:49 (permalink)
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    2 days of in a row is a better idea. your routines needs some attention, see this:

    http://muscletalk.co.uk/topic.asp?TOPIC_ID=41320
    rob

    #2
    TonyStarks
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    RE: Training Split Advice... 2004/01/19 13:31:58 (permalink)
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    dodgyone,

    You need to get it into your head that your body grows when you rest NOT in the gym.

    Assuming you are not specifically training for strength here are some basic rules...

    Train each muscle directly once per week.
    Do not train more than four days per week.
    Do not train more than two consecutive days in a row.

    In my opinion you should change to either a 3 day split (pull/push/legs) or a sensible four day split taking the above rest principles into account.
    #3
    dodgyone
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    RE: Training Split Advice... 2004/01/19 21:57:40 (permalink)
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    Would this be better then? I've always tended to be really active with the weight training so it feels strange taking off 3 days per week. It's gonna be strange but it's worth giving it a shot for 6 weeks. I usually do cardio 3 times per week though. Where would I fit the cardio properly into the routine? Do I do on one of the days off?

    Monday = DAY OFF

    Tuesday = Chest, Biceps, Abs

    Wednesday = Back, Traps, Cardio

    Thursday = DAY OFF

    Friday = Shoulders, Triceps, Cardio

    Saturday = Quads, Hams, Calves, Abs

    Sunday = DAY OFF
    #4
    TonyStarks
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    RE: Training Split Advice... 2004/01/19 23:28:55 (permalink)
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    Your new split looks a lot better mate. You could fit your cardio in on your off days, best of luck
    #5
    Genon
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    RE: Training Split Advice... 2004/01/20 00:42:18 (permalink)
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    Switch Friday and Tuesday. You don't wanna train back one day, then the day right after train biceps. That's like training biceps twice in a row... What are your exercises and reps like?
    #6
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