new training split

[cnelson09]

ive always done 3 day/week training split and had pretty good gains but next week i want to try something new and was thinking of a 5 day/week split

this is what i had in mind....

sunday - shoulders
monday - arms
tuesday - legs
wednesday - back
thursday - chest
friday - off
saturday - off

my diet is spot on, right now im in the off season and ive been training pretty seriously for 2 years

let me know what you think of this split, if you got other splits that may be better feel free to post them.

[O-Train]

I like 3 days/wk.

Monday: Lower
Wednesday: Upper
Friday: Lower
(Or something similar).

If you want an honest opinion, I think isolation style volume programs suck. Increased frequency, high intensity compound lifting is what I like.

[Ritch]

Legs and back should always be as far appart as possible. They`re the toughest most demanding muscle groups to train. A day just for shoulders is a complete waste in my mind. If you`re doing some calves, lower back, abs and forearms, then fine, but just shoulders, no way...

[waderow]

i do a five day, and love it.

the day for shoulders is great, and you will see your delts explode.

going 5 straight would be too much for me though, and I do

chest
back
off
arms
shoulders
legs
off

[Big D]

i do a five day, and love it.

the day for shoulders is great, and you will see your delts explode.

going 5 straight would be too much for me though, and I do

chest
back
off
arms
shoulders
legs
off

I do the exact same thing

[daande]

I do a 5 day split with 2 days off. I take my 2 days whenever during the week though if I am really sore, sick, or just dont have time that day. I do:

legs
chest
back
arms
shoulders

[devo09]

frequency FTW

1-Upper power
2-lower power
3-off
4-chest/back
5-legs
6-delts/arms
7-off

[trainharder]

frequency FTW

1-Upper power
2-lower power
3-off
4-chest/back
5-legs
6-delts/arms
7-off

Interesting split - What do you do for upper and lower power?

[devo09]

Interesting split - What do you do for upper and lower power?

usually 3x5 on compound (chest press, shoulder press, + some type of row/chinup, squat, stiff-leg deads) then some auxillary exercises in the 6-10 rep range

[Ritch]

frequency FTW

1-Upper power
2-lower power
3-off
4-chest/back
5-legs
6-delts/arms
7-off

I like this idea as well. Would like to see some more details if you don`t mind. Only flaw I see is training legs after back, but every split has something that may not be perfect.

[devo09]

I like this idea as well. Would like to see some more details if you don`t mind. Only flaw I see is training legs after back, but every split has something that may not be perfect.

It's a layne norton type of program

legs after back isn't really that big of a deal; I think it makes more sense to train lower back on leg day anyways since it is so involved

Since skeletal protein synthesis returns to baseline in 24-48hrs, training a bodypart 1x per week really just isn't as effective as people think. Yes we grow when we rest, but once pro-synthesis has returned to baseline. . . you're done "rebuilding" that muscle

Also, if anyone gives this type of a program a shot, you WILL feel overtrained initially; BUT you have to stick with it, you'll likely be quite sore in the first couple weeks but eventually you will hardly ever get sore (repeated bout effect). .. . plus muscle soreness doesn't mean you're muscle hasn't recovered

typically something like
1-Upper Power - Chest pressing exercise (3X5) Compound Back exercise (3X5) Shoulder Press exercise (3x5) + a couple extra sets of each bodypart (3-4 setsish)
2-Lower power- Squatting variation (3x5) Hip extension variation (3x5) +extensions/curls or something+calves

4-Chest/back- higher volume (reps 8-15ish) 9-12 sets per bodypart
5-Legs- Higher volume (reps 8-20ish) 20ish sets total
6-delt/arms-higher volume (8-15) 6-8 sets for delts, 6-8 sets each for bi/tris

Everyone says they will overtrain on this type of routine and I've never seen it happen; plus I WANT to overtrain at some point to find out what my body can handle. I'd rather overtrain and find what my limit is than undertrain for years

Also, I usually use a periodization/progression scheme for my power days, so I'm not lifting max effort every week

[Ritch]

^^^ Holy shit, you`re right, I would overtrain on a program like that. I`m a 3 exercises 2 sets of each type of guy and I ain`t ****ing with that anymore... But repped for your post nonetheless...

[devo09]

^^^ Holy shit, you`re right, I would overtrain on a program like that. I`m a 3 exercises 2 sets of each type of guy and I ain`t ****ing with that anymore... But repped for your post nonetheless...

Well just realize that volume is a form of overload; and with any form of overload you want to do it progressively. So you wouldn't just jump right into a higher volume/higher frequency split, you would gradually increase the volume.
So if you were doing 3exercsiesX2 sets then gradually increase it a set per week or something

[Ritch]

Well just realize that volume is a form of overload; and with any form of overload you want to do it progressively. So you wouldn't just jump right into a higher volume/higher frequency split, you would gradually increase the volume.
So if you were doing 3exercsiesX2 sets then gradually increase it a set per week or something

That would be a good way to approach it.

[O-Train]

I like 4x per week on an upper/lower split
UPPER
bench press
chins
bb rows
military bb press
bb curls
parallel bar dips

LOWER
squats
stiff deadlifts
lunges
one leg db calf raises....abs crunches, leg raises(hanging) sit ups.

I like it.

[Request]

I like 3 days/wk.

Monday: Lower
Wednesday: Upper
Friday: Lower
(Or something similar).

If you want an honest opinion, I think isolation style volume programs suck. Increased frequency, high intensity compound lifting is what I like.

I have never trained much with weights and just getting into the gym now. I'm a bit overweight and will be starting the "Starting Strength" program by Rippetoe. I believe that this is the type of program, or variation of it that O-Train was eluding to.

Is it not, O-Train?

[JacktheThriller]

i think u should experiment with a proven 5x split and compare your gains to 3x weekly, but mostly i think if it aint broke

[O-Train]

I have never trained much with weights and just getting into the gym now. I'm a bit overweight and will be starting the "Starting Strength" program by Rippetoe. I believe that this is the type of program, or variation of it that O-Train was eluding to.

Is it not, O-Train?

I'm eluding to a lot of different programs. The central theme being they all work :). DC training is what I was mainly thinking about. The West Side program I just started is similar. There is a focus on increasing volume with the accessory work but still similar. 5X5 training is similar, although can also have a fair amount of volume. I've never done the Starting Strength program but I have read it over and it is similar to what I was talking about.

The main thing is working out muscles more frequently and doing lifts that are more functional. Not in an athletic sense for sports, but in terms of engaging multiple muscle groups simultaneously.

I like to think of it as a bang for the buck deal. I would rather go the gym 3 times in a week and work out for 4-5hrs total/wk than have an arm day, and a shoulders day and a legs day...it can get tedious, it isn't very effecient and I don't think it produces better results.

[Request]

I'm eluding to a lot of different programs. The central theme being they all work :). DC training is what I was mainly thinking about. The West Side program I just started is similar. There is a focus on increasing volume with the accessory work but still similar. 5X5 training is similar, although can also have a fair amount of volume. I've never done the Starting Strength program but I have read it over and it is similar to what I was talking about.

The main thing is working out muscles more frequently and doing lifts that are more functional. Not in an athletic sense for sports, but in terms of engaging multiple muscle groups simultaneously.

I like to think of it as a bang for the buck deal. I would rather go the gym 3 times in a week and work out for 4-5hrs total/wk than have an arm day, and a shoulders day and a legs day...it can get tedious, it isn't very effecient and I don't think it produces better results.

Exactly! Thanks for the clarification. =D

[Ritch]

I like to think of it as a bang for the buck deal. I would rather go the gym 3 times in a week and work out for 4-5hrs total/wk than have an arm day, and a shoulders day and a legs day...it can get tedious, it isn't very effecient and I don't think it produces better results.

Before you say a split like having an arm day, leg day isn`t efficient... Don`t forget the best physique on the planet were built training this way. I`m open to different splits but that`s a bold statement you make about splits.