please critique my split guys

yeppo · 02-23-2006, 08:29 AM

my split is as is;

day 1; chest, arms

day 2; legs, abs

day 3; back/ shoulders + traps

the only problem i find with this split is i train 5 days a week and going back to day 1 after day 3 sometimes may affect my chest workouts from the shoulders the day before, but this this the best i could come up with;

my exercises are

chest; bb bench, db incline, flyes

bis; bicep curls (not the hammer style), ez bar curls, sometimes preacher curls only because they hurt my triceps

tri's; over head one arm db extensions, cgbp, triceps pulldowns

legs; squats (below parrallel) i think theyre atg? haha, leg press, seated and standing calf raises

abs; crunches, oblique twist thingys, knee raises

back; deads, machine rows (do you think i should replace these with bent over bb rows?), lat pulldowns (not strong enough to do chin ups),

shoulders; lateral raises, seated military press, more?

traps; only do db shrugs.

ok guys thats all the exercises id do, and thats my split.

i train 5 times a week mon-fri so a 3 day split might not be 'the' right option ?

ok thanks guys, what do you think?

**DarkFalcon** · 02-23-2006, 08:47 AM

If your doing a 5 day split why not do one bp a workout and hit each bp once per week? The split I use works perfectly for getting the proper rest between workouts and not having tired sore muscles affect your other workouts. I go..
Mon- Shoulders
Tues-Arms
Weds-Legs+abs
Thurs-off
Friday-Chest
Sat-Back+abs
Sun-Off

It works great for me, give it a try.

yeppo · 02-23-2006, 10:00 AM

Quote:

Originally Posted by DarkFalcon

If your doing a 5 day split why not do one bp a workout and hit each bp once per week? The split I use works perfectly for getting the proper rest between workouts and not having tired sore muscles affect your other workouts. I go..
Mon- Shoulders
Tues-Arms
Weds-Legs+abs
Thurs-off
Friday-Chest
Sat-Back+abs
Sun-Off

It works great for me, give it a try.

i prefer to hit my body parts twice a week, = 2x the growth. i recover in 2-3 days normally so when my chest is done on monday the next time i do it is thursday which has given me th optimal time for recovery while blasting the bodypart again. so i will be growing twice as mcuh, wouldnt you say?

a week in between body parts is way too long.

Refuge · 02-23-2006, 12:41 PM

The program I'm on currently is a 4-day split with only 3 different workouts a week. My workouts rotate so that once a week I train a bodypart twice.

I am really tired right now so maybe I'll just explain it differently because all that I just wrote is pretty much uncomprehensible.

Workout Rotation:
Monday = Workout 1
Tuesday = Workout 2
Thursday = Workout 3
Friday = Workout 1 again

This rotation rotates (imagine that!) like this:
Week 1 = Workout 1 twice
Week 2 = Workout 2 twice
Week 3 = Workout 3 twice
Week 4 = Repeat

I'll eventually start a thread with my program explained to help others....but not right now

I hoped that this helped, and didn't make any further confusion.

**powerman2000** · 02-24-2006, 05:04 AM

A proper spilt and/or routine, including exercises, sets, reps, and the like need to be tailored to each individual based on a multitude of factors.

Here are just a few:

Age
Experience
Body Type
Goals

Posting a spilt and asking for a critique without little or no knowledge of these relevant factors makes giving opinions a complete waste of time.

I think I feel a sticky coming.

yeppo · 02-24-2006, 08:07 AM

i already read ur sticky powerman, didnt adress my problem, which is training each body part 2 timesa week.

**powerman2000** · 02-24-2006, 08:29 AM

Quote:

Originally Posted by yeppo

i already read ur sticky powerman, didnt adress my problem, which is training each body part 2 timesa week.

That's funny since I haven't written and posted the sticky I had in mind.

I think you are misunderstanding. Although, I don't understand myself why you are confused about what I posted.

yeppo · 02-24-2006, 08:31 AM

Quote:

Originally Posted by powerman2000

That's funny since I haven't written and posted the sticky I had in mind.

I think you are misunderstanding. Although, I don't understand myself why you are confused about what I posted.

ok iget you now, i thought you wanted me to look in ur sticky, well can you post the one you had in mind? please.

**powerman2000** · 02-24-2006, 08:36 AM

Quote:

Originally Posted by yeppo

ok iget you now, i thought you wanted me to look in ur sticky, well can you post the one you had in mind? please.

It still won't answer you question and you're still not understanding my first post.

When a person starts a thread and asks for a critique of his/her training split then he/she needs to include as much pertinent information about themselves as possible, such as the things I've already listed in my previous post. That way a more useful and customized response can be made for each person seeking opinions on their training split.

Does that make sense?

yeppo · 02-24-2006, 10:32 AM

Quote:

Originally Posted by powerman2000

It still won't answer you question and you're still not understanding my first post.

When a person starts a thread and asks for a critique of his/her training split then he/she needs to include as much pertinent information about themselves as possible, such as the things I've already listed in my previous post. That way a more useful and customized response can be made for each person seeking opinions on their training split.

Does that make sense?

NO! :boink:

age 16

experience 2-3years on and off bbing

my bf is 22% and i weigh 101.85kgs @ 6'1 as of yesterdaay

what more infro could i provide?

**powerman2000** · 02-24-2006, 11:07 AM

Quote:

Originally Posted by yeppo

NO! :boink:

age 16

experience 2-3years on and off bbing

my bf is 22% and i weigh 101.85kgs @ 6'1 as of yesterdaay

what more infro could i provide?

Here is the spilt I used for quite a while when I was 18 years old and just starting out. I grew like a freakin weed on this split. This is what I would recommend for you as well.

Monday-Legs
Tuesday-Shoulders
Wednesday-Off
Thursday-Back and Bicep
Friday-Chest and Tricep
Sat.-Off
Sun.-Off

You decide when you want to do abs. If possible make sure you are performing lots of compound exercises. Squats on leg day, Bench Press and Incline Press on chest day, Military Press on shoulder day or DB presses and Deadlifts on your back day. I would also recommend doing some light sets of squats on your back day as well.

**powerman2000** · 02-24-2006, 11:11 AM

Quote:

Originally Posted by yeppo

i prefer to hit my body parts twice a week, = 2x the growth. i recover in 2-3 days normally so when my chest is done on monday the next time i do it is thursday which has given me th optimal time for recovery while blasting the bodypart again. so i will be growing twice as mcuh, wouldnt you say?

2x per week is a little too advanced for you, imo.

Quote:

Originally Posted by yeppo

a week in between body parts is way too long.

Not for you it's not. I grew like crazy when I was in my late teens training each bodypart only 1x per week. After a person's body accommodates the 1x per week workload then that is the time to move to a 2x per week protocol.

yeppo · 02-26-2006, 08:39 AM

Quote:

Originally Posted by powerman2000

2x per week is a little too advanced for you, imo.

Not for you it's not. I grew like crazy when I was in my late teens training each bodypart only 1x per week. After a person's body accommodates the 1x per week workload then that is the time to move to a 2x per week protocol.

if thats what you think, but im AVERAGELY experienced, definately alot more for me to learn but i think i can handle a 2x per week bp scheme. but thats just me, im gonna try it for a while and if i feel that i cant hack it or im just getting burnt out heaps i will try your split.

also another question, why light squats on back day? im not one of these weenie dumbass 16yr olds you have in the us.

02-23-2006, 08:29 AM	#1
yeppo Amateur Join Date: Jan 2006 Posts: 27 Recipes: 0 Rep Power: 0	please critique my split guys my split is as is; day 1; chest, arms day 2; legs, abs day 3; back/ shoulders + traps the only problem i find with this split is i train 5 days a week and going back to day 1 after day 3 sometimes may affect my chest workouts from the shoulders the day before, but this this the best i could come up with; my exercises are chest; bb bench, db incline, flyes bis; bicep curls (not the hammer style), ez bar curls, sometimes preacher curls only because they hurt my triceps tri's; over head one arm db extensions, cgbp, triceps pulldowns legs; squats (below parrallel) i think theyre atg? haha, leg press, seated and standing calf raises abs; crunches, oblique twist thingys, knee raises back; deads, machine rows (do you think i should replace these with bent over bb rows?), lat pulldowns (not strong enough to do chin ups), shoulders; lateral raises, seated military press, more? traps; only do db shrugs. ok guys thats all the exercises id do, and thats my split. i train 5 times a week mon-fri so a 3 day split might not be 'the' right option ? ok thanks guys, what do you think?

02-23-2006, 12:41 PM	#4
Refuge IMPC Contestant Join Date: Apr 2005 Location: Strappin on the gloves for a comeback... Posts: 393 Recipes: 0 Rep Power: 7	The program I'm on currently is a 4-day split with only 3 different workouts a week. My workouts rotate so that once a week I train a bodypart twice. I am really tired right now so maybe I'll just explain it differently because all that I just wrote is pretty much uncomprehensible. Workout Rotation: Monday = Workout 1 Tuesday = Workout 2 Thursday = Workout 3 Friday = Workout 1 again This rotation rotates (imagine that!) like this: Week 1 = Workout 1 twice Week 2 = Workout 2 twice Week 3 = Workout 3 twice Week 4 = Repeat I'll eventually start a thread with my program explained to help others....but not right now I hoped that this helped, and didn't make any further confusion. __________________ “I am one, I walk alone. Follow me. "Journey Towards Refuge" "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger "FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS" (1 Timothy 4:8)

02-24-2006, 05:04 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	A proper spilt and/or routine, including exercises, sets, reps, and the like need to be tailored to each individual based on a multitude of factors. Here are just a few: Age Experience Body Type Goals Posting a spilt and asking for a critique without little or no knowledge of these relevant factors makes giving opinions a complete waste of time. I think I feel a sticky coming. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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02-23-2006, 08:47 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	If your doing a 5 day split why not do one bp a workout and hit each bp once per week? The split I use works perfectly for getting the proper rest between workouts and not having tired sore muscles affect your other workouts. I go.. Mon- Shoulders Tues-Arms Weds-Legs+abs Thurs-off Friday-Chest Sat-Back+abs Sun-Off It works great for me, give it a try.

02-24-2006, 08:07 AM	#6
yeppo Amateur Join Date: Jan 2006 Posts: 27 Recipes: 0 Rep Power: 0	i already read ur sticky powerman, didnt adress my problem, which is training each body part 2 timesa week.