Peaked_18

Choosing the Right Split
When you are ready and have a few months experience with the full body workout it is time to move onto split workouts were you workout 1 muscle group each week with a higher number of sets.

There are many ways to split your muscle groups over the week. Do two muscles a day for 3-4 workouts over the seven days. So you would work a big muscle agroup and a smaller muscle group. Like chest and triceps, back and biceps, and legs and delts. That is the simplest way to split up your workouts. Many people use that way and that has worked real well for them. For larger muscle groups like chest, legs, back, and shoulders you would perform 10 sets each workout so 10 sets each week. And for smaller muscle groups triceps, biceps, and calves you would do 6-8 sets for that muscle group. So you would perform 6-8 sets each small muscle group.

Working each muscle once a week is a good way to workout, but you can also work all your muscle groups two times a week. But each workout you will need less volume to prevent overtraining which I will discuss later in this article. Now this is harder to split and prevent overtraining. You will want to group up more muscle groups in a workout and perform less workouts. You can do a four day split or a siz day split. To make sure you get a rest day inbetween your workouts. I would suggest you workout each muscle group once a week.

Try and make your own when your ready and see what you come up with, I can look at them and give some suggestions to you if you are wanting some help making one. Many people have different schedules and sometimes harder to work around them.

Trick D

This is correct, it has a lot to do with time. For me, it is good to do arms one day, back and shoulders, chest, and legs. That is my split.

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Spincycle

You said you could try to comment on ours, so here's mine:

Monday: Biceps and forearms
Tuesday: Triceps, traps, and abs
Wednesday: Chest and lats
Thusday: Biceps, forearms, and abs
Friday: Triceps and traps
Saturday: Legs
Sunday: off

Peaked_18

Don't like that you train your arms twice a week and not your biggest muscles.

Overall, I would pack it into a 4-day split instead of 6-day.

Monday: Biceps, Triceps, Forearms, Traps
Tuesday: Legs
Wednesday: Off
Thursday: Chest, Back
Friday: Biceps, Triceps, Forearms, Traps
Rest off.

If you want to workout your arms twice a week for some reason then go ahead. If you aren't going to and wanting to use this split, put chest and back on seperate days.

NYCmitch25

Yo Peaked I could use a new routine (strength)... think you could help me out brother?

Peaked_18

Yeah, what are you looking for?

Spincycle

Thanks for the input

LaggingBiceps

Monday-Chest/Abs
Tuesday-Back
Wednesday-Legs/Abs
Thursday-Shoulders/Trapz
Friday-Arms/Abs

For big muscles I do 16 sets, all to failure. For small muscles, I do 9 sets all to failure.

good? and the sets are straight sets. im doing this for 2 months then pyramiding for another 2 months and see which is better

johnsbod

Your split seems fine to me. The only one who can really say if it works well or not is you. That would be too much volume for me, but the only important thing is that it is working for you. If you AREN'T making gains then it's time to change it up.

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Misc Perv #69

Hybrid

What do you think of this?

Monday - Chest (9 sets) / Tri (9 sets)
Tuesday - Legs (9 sets with higher reps)/ Forearms (6 sets)
Wednesday - Off / HIIT
Thursday - Shoulders (9 sets) / Abs (6 sets)
Friday - Back (12 sets) / Bis (9 sets)
Saturday - HIIT
Sunday - Low intensity or HIIT or nothing if I'm real lazy.

No HIIT/low intensity once swimming starts, but same split. Only swimming 3-4 days a week.

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Peaked_18

A little harsh there.

If your going to failure each set and improving your strength, you want to lower your volume. ESPECIALLY WITH A 5 DAY SPLIT.

Split looks okay.

Bigger muscle groups 10 sets, max effort, failure.
Smaller muscle groups 6-8 sets, max effort, failure.

Choose sport-specific exercises.

Find a few from here: http://www.defrancostraining.com/art...s_westside.htm

Peaked_18

I would do more sets for large muscle groups then smaller muscle groups.

Mayb 10 sets large, 6-8 sets small.

Split doesn't look too bad, may want a full day rest somewhere.

LaggingBiceps

Ok, so, i do 3 exercises for small muscles, 3 sets each so small muscles get 9 sets total. my big muscles, how is 12 sets? 4 exercises, 3 sets each?

and im thinking of doing olympic lifts like the clean and jerk. should i do these on sat/sundays?

Peaked_18

No.

10 sets 2-4 exercises 2-4 sets for large muscle groups.

6-8 sets 2-3 exercises 2-4 sets for small muscle groups.

LaggingBiceps

these are my exercises and reps/sets, good?

Monday-Chest/Abs
Chest
Flat Barbell Bench Press 6 reps
Set 1-
Set 2-
Set 3-

Incline Dumbell Bench Press 8 reps
Set 1-
Set 2-

Decline Dumbell Bench Press 10 reps
Set 1-
Set 2-
Set 3-

Flat Dumbell Bench Press 10 reps
Set 1-
Set 2-

Tuesday-Back
Back
Deadlifts 6 reps
Set 1-
Set 2-
Set 3-

Dumbell Rows 8 reps
Set 1-
Set 2-
Set 3-

Barbell Rows 12 reps
Set 1-
Set 2-

Lat-Pulldowns 6 reps
Set 1-
Set 2-

Thursday-Shoulders/Trapz
Shoulders
Military Press 6 reps
Set 1-
Set 2-
Set 3-

Shoulder Press 8 reps
Set 1-
Set 2-
Set 3-

Lateral Raises 10 reps
Set 1-
Set 2-

Rear-Delt Raises 10 reps
Set 1-
Set 2-

Trapz
Dumbell Shrugs 15 reps
Set 1-
Set 2-

Close-Grip Barbell Shrugs 10 reps
Set 1-
Set 2-

Behind the Neck Shrugs 15 reps
Set 1-
Set 2-

Friday-Biceps/Triceps/Abs
Biceps
Dumbell Curls 10 reps
Set 1-
Set 2-

Hammer Curls 8 reps
Set 1-
Set 2-

Barbell Curls 10 reps
Set 1-
Set 2-

Triceps
Close-Grip Bench Press 8 reps
Set 1-
Set 2-

Tricep Extensions 10 reps
Set 1-
Set 2-

Tricep Pushdowns 10 reps
Set 1-
Set 2-

next to each exercise where i have the reps is this....

for example my 6RM for Flat BB Bench Press is 200 lbs
this is how it would go
Set 1-200x6
Set 2-200x5
Set 3-200x5

i would wait 1.5-2 minutes between each set and i would keep using that weight until i get the desired reps on all the sets.

johnsbod

My thoughts:

Monday: Start with Incline, then flat, then decline and I recommend using dumbells on flat. If you want to use barbell on one press, use it on incline or decline. Instead of finishing with flat dumbell press substitute either cable crossovers or A-Trainer flyes (at a slight incline). If you start with incline you will work your upper chest harder, and most people's upper chest needs extra attention.

Tuesday: Why not substitute seated cable rows for dumbell or barbell rows. I actually like them better than either anyway, but you should keep either barbell or dumbell rows.

Thursday: Instead of using a machine for shoulder press try seated dumbell presses. Personally I also like doing laterals with cables because it keeps an even amount of stress on the shoulders throughout the movement. Are your traps lagging? If so, keep what you have. I don't even do shrugs and my traps get hit plenty from deads.

Friday: I'd recommend starting with barbell curls and ditching the dumbell curls for incline dumbell curls. Hammer curls also aren't really a biceps exercise, they are for the brachio... (no point in trying to spell it, I know I'll spell it wrong). Add something like preacher curls or machine preacher curls to finish your biceps workout and do hammer curls afterwards. I'd also recommend substituting dips for either triceps extensions or pushdowns.

Where's the leg workout?

Just my $.03.

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Misc Perv #69

Peaked_18

Why don't you do WS4SB?

You don't have to perform all the drills listed.

Just the basic program would be good enough to gain from + a good diet.

Monday - Max Effort Upper Body
Barbell Bench Press work to max of 3-5 reps
Incline Dumbbell Bench Press 3-4 sets 6-10 reps
Barbell Rows 4 sets 10-15 reps
Standing Face Pulls 2-3 sets 12-15 reps
Barbell Russian Twists 3-4 sets 8-12 reps

Wednesday - Lower Body
Box Squats work up to max set of 5 reps
Barbell Step-ups 3-4 sets 8-15 reps
Leg Curls 3-4 sets 6-10 reps
Wrist Rollers 3 sets timed sets

Friday - Repitition Upper Body
Bodyweight Dips 3 sets max, 60 seconds rest
Dumbbell Tricep Extensions 3-4 sets 5-10 reps
Chin ups 4 sets 8-12 reps
Dumbbell Shoulder Press 3 sets of 10-15 reps
Barbell Curls 3 sets 8-10 reps
Abdominal Circuit Training (3-5 exercises, no rest, max reps)

Easy bro.

LaggingBiceps

yeh, the leg i cant make one now, but its gonna include squats, leg ext, calve raises, lunges, and stiff leggeds.
chest i do flat incline decline all with dumbells. and another set of flat with a barbell
for cable rows, im in a home gym and dont have those.
shoulders, i do military with barbell and shoulder presses with dumbells both sitting.
and for arms, i got no dip machine but ill substitute the other exercises in the order u gave

LaggingBiceps

i like DB better than BB for rows so ill change that. and what are face pulls?

and when it says lets say 4 sets of 6-10 how is this.....
lets say i do an exercise and goes like this
set 1-200x10 failure!
set 2-200x8
set 3-200x9
set 4-200x7
should i just keep doing 200 until i get 4x10?