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new split conundrum

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Mergal
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2015/01/17 17:14:33 (permalink)
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new split conundrum

Hi folks.    Im trying to work out a new training split and would welcome any suggestions.     Since starting training I have been doing the following:
Chest n Bis
Back n Tris
Shoulders
Legs
The days and rest days have moved around depending on my work/travel.   Recently I started doing two Leg days - one focused on Quads n calves, t'other Glutes n Hams.
 
Past two months I have done Legs only 3 times a week with lots of rest and food - been really good for my legs but now its time to get back to doing whole body in a week - but to change the split as need to surprise the old body and get it growing.    Advice Ive found is to think about week parts and try and hit them twice for a bit.   Well its all a bit weak really but think my Shoulders need particular attention.   Perhaps my Back (its got some good detail but not much width).    Soooo in 5 days, how best to attack my weak bits enough while still getting the rest in and having suitable rest periods?   Any suggestions very welcome x
 

"Nothing great is easy" Captain Webb
#1

4 Replies Related Threads

    Lcham14
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    Re: 2015/01/23 18:53:01 (permalink)
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    I'm far from an expert but I'm just starting to do an upper/lower split.

    Upper A Sunday, lower A Monday, Tuesday off, Upper B Wednesday, lower B Thursday, Friday and Saturday off.

    Then just throw in more shoulder and back exercises on upper days.
    #2
    flick161
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    Re: 2015/01/29 11:45:38 (permalink)
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    I'm confused by your post, do you want to train 4 days a week or 5?
    You can do a Back workout for width and one for depth with different movements. Put rear delts in on both back workouts and have a longer Shoulder session focusing solely on Front and Medial delt.
     
    Or you can split Shoulders into 1 Heavy workout and 1 high rep workout.
     
    Or you could do a superset workout for Shoulders with each superset having:
    1 heavier more compound movement
    1 isolation movement for higher reps
     

    #3
    gingernut
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    Re: 2015/01/30 15:09:11 (permalink)
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    Sounds like you've out balanced upper body with legs, so time to cut back on legs to one day, and give upper body a go.
     
    You could do chest + arms, back, shoulders. Shoulders get worked on other days and they can be an injury risk so I'd be wary of hammering them twice.

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    Mergal
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    Re: 2015/02/03 10:48:50 (permalink)
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    Thank you ladies.   I train 5 days. 
     
     think you are right Ginger as cant seem to fit everything in with doing legs twice....but I have gotten attached to doing that.... why are there not more days in the week?! :)
     
    I thought I had figured something but its not working trying to do shoulders twice, especially as they are a bit niggling.
     
    Will have another muse...maybe doing rear delts on Back day would help...

    "Nothing great is easy" Captain Webb
    #5
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