If you Need a Split come here - Page 2

**Pioneer** · 05-08-2006, 05:23 PM

thanks

**krzna** · 05-08-2006, 06:48 PM

power man ... i just shot up some pix in the AAS forum. My peaks are pathetic bro, i really need a new arm split. Here is my current

Arm day

Warm up
Military chins, real close grip

Bicep curls
30x10
40x10x2
50x10

BB curls
60x10
80x10
100x10

Hammer curls
60x10
70x10
80x10
85x6

Concentration curls
30x10
35x10

I think the biggest mistake I made is neglecting the preachers, i will add them on.

Tricep

Skulls
80x10
100x10
120x10

CGBP
135x10x2

One hand overhead
30/35x10/10
40x6

Please let me know what I can do, I am trying to cut and I guess this is where i should try and focus on finesse. Thx a bunch my man!

sfiximo · 05-08-2006, 07:03 PM

here are 4 awesome ones, absolutely awesome.

this one i did from august 05 - january -05
mon shoulder triceps
tues back (deads every other week)+abs
wed cardio
thurs chest biceps (AWW HARDCORE BENCH AND CURLS!!!11)
fri legs

split two ive done from march 05 - june 05, feb 06 - april 06
sun back (deads every other week)+abs
mon off
tues chest delt tri
wed cardio
thurs legs+biceps
fri off

third one is a modification to split one,
mon BACK (DEADS)+ABS
tues CHEST, DELT TRI
wed CARDIO
thurs LEGS+BICEPS
fri BACK+ABS
next monday you do chest delt tri on monday and friday.. and the week after that its legs+biceps monday and friday, and the week after that is like the first week.

doing light week this week (cought cold, overtrained a tiny little bit but i noticed it before it went too far), next week im going to do this inhuman thing, since me legs overpower upper body i will do this for 4 weeks on, 1 week off (off= light week for recovery), i guess id overtrain if i do this for over a month straight...
sun CHEST DELT TRI+CALVES
mon BACK+ABS
tues LEGS+BI (NO CALVES)
wed CARDIO
thurs CHEST DELT TRI+CALVES
fri BACK(DEADS)+ABS

**powerman2000** · 05-09-2006, 08:07 AM

Quote:

Originally Posted by krzna

power man ... i just shot up some pix in the AAS forum. My peaks are pathetic bro, i really need a new arm split. Here is my current

Increase your frequency if you are only training them 1x per week.

sshier · 05-25-2006, 01:26 PM

Looking for a split for a 5'8 120 lb age 21 to help her build muscle and definition-

Ihateeveryone · 05-25-2006, 09:49 PM

Mine looks like this:

Mon: Delts and tris
Tue: Back
Wed: Off
Thurs: Chest and traps
Fri: Quads, hams and biceps
Sat: Off
Sun: Off

I don't train calves. They never grew when I did, so I figured there was no point training them. Three months ago, when I was squatting heavy, they started growing without direct training. Go figure.

Jeff Rage · 05-25-2006, 10:41 PM

Quote:

Originally Posted by LaggingBiceps

any splits to work muscles 2 times a week besides upper/lower and push/pull?

Good question. Those who are natural will benefit more by training "parts" more than once a week.

Another option to the 2 upper/2 lower is 3 fullbody workouts.

sfiximo · 05-29-2006, 10:32 AM

Quote:

Originally Posted by sfiximo

doing light week this week (cought cold, overtrained a tiny little bit but i noticed it before it went too far), next week im going to do this inhuman thing, since me legs overpower upper body i will do this for 4 weeks on, 1 week off (off= light week for recovery), i guess id overtrain if i do this for over a month straight...
sun CHEST DELT TRI+CALVES
mon BACK+ABS
tues LEGS+BI (NO CALVES)
wed CARDIO
thurs CHEST DELT TRI+CALVES
fri BACK(DEADS)+ABS

this one was a failure. a bit too hard on the CNS.. no way I can recover enough doing this!

**powerman2000** · 05-29-2006, 10:44 AM

Quote:

Originally Posted by sfiximo

this one was a failure. a bit too hard on the CNS.. no way I can recover enough doing this!

Speaking of failure, were you going to failure on your sets?

Otherwise you shouldn't have been overtraining.

What sign of overtraining were you seeing. Signs of overtraining are pretty specific and easy to identify.

sfiximo · 05-30-2006, 10:25 AM

Yes I do very low volume (1-4 sets per muscle, depending on how easy/hard it grows) and to absolute failure and when I have a good spotter which I trust I do negatives..
I had a hard time sleeping, sore throat and felt really low... chest and triceps were still sore when I was supposed to train them on sunday... my diet is 350-400 protein, 450-500 carbs and around 100g fats (although im starting to cycle carbs).
i love low volume max intensity

**powerman2000** · 05-30-2006, 11:44 AM

Quote:

Originally Posted by sfiximo

i love low volume max intensity

I hate to be the one to break this to you, but if you're interested in hypertrophy (getting more lean muscle mass), that ain't gonna get it.

sfiximo · 05-30-2006, 02:06 PM

It seems to be working quite well, you can check out my thread "im first" http://www.ironmass.com/post-your-pi...-im-first.html for before and afters..
when i stall with this, ill be doing something alike volume training i guess..

JasonD · 06-02-2006, 02:51 PM

My current 4-day

Monday Chest\Bis
Tuesday Quads\Calves
Wednesday Off
Thursday Back\Hammies
Friday Shoulders\Triceps
Sat and Sunday Off

strester · 09-09-2006, 01:39 PM

I was doing this split for 12 weeks during my log for Green Mag. Exercises would alternate every two weeks for each body part, then back again:

Mon: Chest/Calves
Tues: Biceps/Abs
Wednesday: Shoulders/Cardio
Thursday:Quads/Triceps
Friday: Hams/Back
Saturday: Cardio

Getting ready to start an Upper/Lower split that I'm still trying to finalize, but this is what I've got going so far:

ME Upper + Cardio: (Monday)
ME Press variant----------3-5RM (Flat/Incline/Decline BB Bench)
Vertical pull variant-------3x8 (Pullups/Pulldowns)
RE Press variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB)
Row variant--------------3x8 (Pendlay/Yates/T-bar)
Triceps------------------3x6-8
***superset***
Biceps-------------------3x6-8
Abs----------------------4x12

ME Lower A: (Tuesday)
ME Squats-----------------5RM (ATG)
Forward Barbell Lunges----3x8-15
Leg curls-----------------3x6-10
***superset***
Seated Calf Raises--------3x15

RE Upper+ Cardio: (Thursday)
RE Press Variant----------3x6-8 (Dips/Military Press Variant/Flat/Incline/Decline DB)
Vertical pull variant-------3x6 (Pullups/Pulldowns)
RE Press Variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB)
Row variant--------------3x8-10 (Pendlay/Yates/T-bar)
Triceps------------------3x6-8
***superset***
Biceps-------------------3x6-8
Abs----------------------4x12

ME Lower B: (Friday)
ME Deadlift---------------5RM (Conventional)
Single leg squats----------3x8-15
Leg extention-------------3x6-10
***superset***
Seated Calf Raises--------3x15
Shrugs--------------------3x15

Cardio: (Saturday/Sunday) ***optional***

Bicep and Tricep Exercises will be picked from any of the following:
DB Curls, DB Hammer Curls, Single Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead DB Extensions, Cable Pressdowns, Skullcrushers

Based on recovery of the individual, this could be changed to a 3 day split M/W/F to allow for more rest time.

**davtown** · 02-28-2007, 08:55 PM

MON ...lats/traps/lwback/calves
TUE ...chest/shoulders/abs

WED off

THU ...quads/hams/adductors/glutes
FRI ...bis/tris/forearms/abs

SAT off
SUN off

**davtown** · 02-28-2007, 08:58 PM

I haven't tried this one, but I figured I'd post it up if anyone wanted to try it out. I snagged it off T-Nation, figured I'd share.

Day 1: Chest and Biceps
Day 2: Legs and Lower Back
Day 3: Off (cardio if desired)
Day 4: Back and Abs
Day 5: Shoulders and Triceps
Day 6 and 7: Off

Vario · 07-14-2007, 04:38 PM

Heres what I've been doing, and its been giving me really good gains. I do it very high volume, which I seem to respond to better then low volume.

Day1: legs
day2: chest
day3: back
day4: arms (bi's+tri's) and shoulders

~~sharrychrist~~ · 09-04-2007, 01:27 PM

Hi, this post is very informative; however I would like some specific information. If someone can help me then please send me a private message. Best Regards,

05-08-2006, 05:23 PM	#31
Pioneer Moderator Join Date: Jun 2005 Posts: 1,916 Recipes: 0 Rep Power: 74	thanks __________________ "A Marine in battle fears disgracing himself by running. He fears not losing his life, but losing his honor. He may not be able to preserve his life, but he can always preserve his honor. That much is within his power... To fear disgrace but not death, to fear not duty but dereliction from duty -- this is courage." -FMFM 1-0 "Leading Marines" pg. 43 Drive on

05-08-2006, 06:48 PM	#32
krzna Dogg Crappin Join Date: Jun 2005 Location: Olangapo-Zambales,Philipines Posts: 1,763 Recipes: 0 Rep Power: 48	power man ... i just shot up some pix in the AAS forum. My peaks are pathetic bro, i really need a new arm split. Here is my current Arm day Warm up Military chins, real close grip Bicep curls 30x10 40x10x2 50x10 BB curls 60x10 80x10 100x10 Hammer curls 60x10 70x10 80x10 85x6 Concentration curls 30x10 35x10 I think the biggest mistake I made is neglecting the preachers, i will add them on. Tricep Skulls 80x10 100x10 120x10 CGBP 135x10x2 One hand overhead 30/35x10/10 40x6 Please let me know what I can do, I am trying to cut and I guess this is where i should try and focus on finesse. Thx a bunch my man! __________________ www.surpassgenetics.com www.nolva-dex.com Team Beast Breeder colossus@beastbreeder.com Admin - F uckgentics/OffshoreBodybuilding/TheVIP

05-08-2006, 07:03 PM	#33
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	here are 4 awesome ones, absolutely awesome. this one i did from august 05 - january -05 mon shoulder triceps tues back (deads every other week)+abs wed cardio thurs chest biceps (AWW HARDCORE BENCH AND CURLS!!!11) fri legs split two ive done from march 05 - june 05, feb 06 - april 06 sun back (deads every other week)+abs mon off tues chest delt tri wed cardio thurs legs+biceps fri off third one is a modification to split one, mon BACK (DEADS)+ABS tues CHEST, DELT TRI wed CARDIO thurs LEGS+BICEPS fri BACK+ABS next monday you do chest delt tri on monday and friday.. and the week after that its legs+biceps monday and friday, and the week after that is like the first week. doing light week this week (cought cold, overtrained a tiny little bit but i noticed it before it went too far), next week im going to do this inhuman thing, since me legs overpower upper body i will do this for 4 weeks on, 1 week off (off= light week for recovery), i guess id overtrain if i do this for over a month straight... sun CHEST DELT TRI+CALVES mon BACK+ABS tues LEGS+BI (NO CALVES) wed CARDIO thurs CHEST DELT TRI+CALVES fri BACK(DEADS)+ABS __________________ check out my journal (its somewhere in the workout log section)

05-25-2006, 09:49 PM	#36
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 10	Mine looks like this: Mon: Delts and tris Tue: Back Wed: Off Thurs: Chest and traps Fri: Quads, hams and biceps Sat: Off Sun: Off I don't train calves. They never grew when I did, so I figured there was no point training them. Three months ago, when I was squatting heavy, they started growing without direct training. Go figure. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

05-30-2006, 10:25 AM	#40
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	Yes I do very low volume (1-4 sets per muscle, depending on how easy/hard it grows) and to absolute failure and when I have a good spotter which I trust I do negatives.. I had a hard time sleeping, sore throat and felt really low... chest and triceps were still sore when I was supposed to train them on sunday... my diet is 350-400 protein, 450-500 carbs and around 100g fats (although im starting to cycle carbs). i love low volume max intensity __________________ check out my journal (its somewhere in the workout log section)

05-25-2006, 01:26 PM	#35
sshier New Member Join Date: Jan 2006 Posts: 16 Recipes: 0 Rep Power: 0	Looking for a split for a 5'8 120 lb age 21 to help her build muscle and definition-

05-30-2006, 02:06 PM	#42
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	It seems to be working quite well, you can check out my thread "im first" http://www.ironmass.com/post-your-pi...-im-first.html for before and afters.. when i stall with this, ill be doing something alike volume training i guess.. __________________ check out my journal (its somewhere in the workout log section)

06-02-2006, 02:51 PM	#43
JasonD Amateur Join Date: May 2006 Posts: 28 Recipes: 0 Rep Power: 0	My current 4-day Monday Chest\Bis Tuesday Quads\Calves Wednesday Off Thursday Back\Hammies Friday Shoulders\Triceps Sat and Sunday Off

09-09-2006, 01:39 PM	#44
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 5	I was doing this split for 12 weeks during my log for Green Mag. Exercises would alternate every two weeks for each body part, then back again: Mon: Chest/Calves Tues: Biceps/Abs Wednesday: Shoulders/Cardio Thursday:Quads/Triceps Friday: Hams/Back Saturday: Cardio Getting ready to start an Upper/Lower split that I'm still trying to finalize, but this is what I've got going so far: ME Upper + Cardio: (Monday) ME Press variant----------3-5RM (Flat/Incline/Decline BB Bench) Vertical pull variant-------3x8 (Pullups/Pulldowns) RE Press variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB) Row variant--------------3x8 (Pendlay/Yates/T-bar) Triceps------------------3x6-8 *superset* Biceps-------------------3x6-8 Abs----------------------4x12 ME Lower A: (Tuesday) ME Squats-----------------5RM (ATG) Forward Barbell Lunges----3x8-15 Leg curls-----------------3x6-10 *superset* Seated Calf Raises--------3x15 RE Upper+ Cardio: (Thursday) RE Press Variant----------3x6-8 (Dips/Military Press Variant/Flat/Incline/Decline DB) Vertical pull variant-------3x6 (Pullups/Pulldowns) RE Press Variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB) Row variant--------------3x8-10 (Pendlay/Yates/T-bar) Triceps------------------3x6-8 *superset* Biceps-------------------3x6-8 Abs----------------------4x12 ME Lower B: (Friday) ME Deadlift---------------5RM (Conventional) Single leg squats----------3x8-15 Leg extention-------------3x6-10 *superset* Seated Calf Raises--------3x15 Shrugs--------------------3x15 Cardio: (Saturday/Sunday) *optional* Bicep and Tricep Exercises will be picked from any of the following: DB Curls, DB Hammer Curls, Single Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead DB Extensions, Cable Pressdowns, Skullcrushers Based on recovery of the individual, this could be changed to a 3 day split M/W/F to allow for more rest time. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

02-28-2007, 08:55 PM	#45
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,247 Recipes: 0 Rep Power: 125	MON ...lats/traps/lwback/calves TUE ...chest/shoulders/abs WED off THU ...quads/hams/adductors/glutes FRI ...bis/tris/forearms/abs SAT off SUN off __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

02-28-2007, 08:58 PM	#46
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,247 Recipes: 0 Rep Power: 125	I haven't tried this one, but I figured I'd post it up if anyone wanted to try it out. I snagged it off T-Nation, figured I'd share. Day 1: Chest and Biceps Day 2: Legs and Lower Back Day 3: Off (cardio if desired) Day 4: Back and Abs Day 5: Shoulders and Triceps Day 6 and 7: Off __________________ **MY TRAINING LOG** current/goal D: 330/380 S: 260/300 B: 235/260

07-14-2007, 04:38 PM	#47
Vario Pro Stature Join Date: Mar 2006 Posts: 285 Recipes: 1 Rep Power: 12	Re: If you Need a Split come here Heres what I've been doing, and its been giving me really good gains. I do it very high volume, which I seem to respond to better then low volume. Day1: legs day2: chest day3: back day4: arms (bi's+tri's) and shoulders __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

09-04-2007, 01:27 PM	#48
~~sharrychrist~~ Banned Join Date: Sep 2007 Posts: 1 Recipes: 0 Rep Power: 0	Re: If you Need a Split come here Hi, this post is very informative; however I would like some specific information. If someone can help me then please send me a private message. Best Regards,

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