Training Split Question.

[gustavo77]

Hey P, i read this quote in your Q&A thread:

"I prefer a 5 day split...two days on one off followed by three on one off...each muscle group trained once per week on its own day...chest, back, shoulders, arms, legs.
P"

My question is, how do you sequence your bodyparts with this split during the week??... as you have it written above?? ie Monday: chest, Tues: back..etc?? I am trying to find the ideal split and am trying to sequence everything for maximum recovery.

Thanks.

[#8]

I have a new program that works pretty well. Maybe try this. No specific day of the week for any one part, I just follow the 3 on 1 off 2 on 1 off protocol as life gets in the way a lot of the time.

day1 - shoulders / calves
day2 - back
day3 - chest
off
day5 - arms
day6 - legs
day7 - off

This is working pretty well for me, might work for you also.

[rated_rko]

been trying chest/tri, back/bi,legs/core,shoulder/traps, arms(heavy) with 2 days off....been working really well been 6 weeks now

[Praetorian]

I try to make sure to be able to hit major muscles without being hampered by tired assisting muscle...ie never do arms teh day before chest or shoulders or back because assisting muscles (tris, bis) are exhausted.
One of my favorite training splits is:

Chest- mon
Back - tues
Arms- wed
off - thurs
Shoulders and traps - fri
Legs- sat

P

[gustavo77]

Thanks Prae and thank you to you other guys who commented. Feedback is always very much appreciated.

I also needed to consider two other things with this split, one, for personal reasons i need to take Saturday off training entirely....every week. Two, my arms are a lagging body part and need some additional stimulation. Also, my split needs to be set up to allow for maximum recovery of my Bi's and Tri's. So here is what i have worked out:

Sunday: Chest, light triceps (two exercises, only 2-3 sets each, reps high 12-20.)
Monday: Back, light biceps (same as triceps volume)
Tues: Abs with morning cardio, rest
Wed: Shoulders, traps,
Thurs: Arms, abs.
Friday: Quads, Hams, Calves (my calves are genetically pretty good and respond well, so i am thinking once a week for now should suffice)
Sat: REST

Let me know what you (Prae) and any others think.

Thanks.

[moh2010]

Thanks Prae and thank you to you other guys who commented. Feedback is always very much appreciated.

I also needed to consider two other things with this split, one, for personal reasons i need to take Saturday off training entirely....every week. Two, my arms are a lagging body part and need some additional stimulation. Also, my split needs to be set up to allow for maximum recovery of my Bi's and Tri's. So here is what i have worked out:

Sunday: Chest, light triceps (two exercises, only 2-3 sets each, reps high 12-20.)
Monday: Back, light biceps (same as triceps volume)
Tues: Abs with morning cardio, rest
Wed: Shoulders, traps,
Thurs: Arms, abs.
Friday: Quads, Hams, Calves (my calves are genetically pretty good and respond well, so i am thinking once a week for now should suffice)
Sat: REST

Let me know what you (Prae) and any others think.

Thanks.


My arms were a lagging bodypart until I asked help from Prae. I don't think you'll need an additional day.My problem was my shoulders: They took too much tension in my arm workout. I did the classics (ez bar curl, dumbbell curl) and my shoulders were taking too much stress. So he advised to do a isolation movement first to pre-exhausted the muscle, such as concentrated/spider curl for Biceps, or one arm pushdown or rope pushdown for triceps. And then as a 2nd exercise, the basics (ez/db curl). What a difference! I couldnt go as heavy, but my arms were as pump as I was doing tri-sets. And I had a day off after.

I tried tri-sets, super-sets, training them twice a week, even twice a day. Best method was his! Once a week, 8 working sets

[gustavo77]

^Thanks for the tip!

[Praetorian]

Looks good!
P

[gustavo77]

Thanks P!

[mambo#5]

My arms were a lagging bodypart until I asked help from Prae. I don't think you'll need an additional day.My problem was my shoulders: They took too much tension in my arm workout. I did the classics (ez bar curl, dumbbell curl) and my shoulders were taking too much stress. So he advised to do a isolation movement first to pre-exhausted the muscle, such as concentrated/spider curl for Biceps, or one arm pushdown or rope pushdown for triceps. And then as a 2nd exercise, the basics (ez/db curl). What a difference! I couldnt go as heavy, but my arms were as pump as I was doing tri-sets. And I had a day off after.

I tried tri-sets, super-sets, training them twice a week, even twice a day. Best method was his! Once a week, 8 working sets

That's a gerat tip for the Bi's! Thanks. Same apply for triceps too ? Might be a good idea for balancing out your weaker side.

[moh2010]

That's a gerat tip for the Bi's! Thanks. Same apply for triceps too ? Might be a good idea for balancing out your weaker side.

Same apply to any body part. For triceps, do an isolation movement such as rope pushdown,

3x10 rope pushdown
3x10 skullcrusher or dumbbell laying extension
2x10 dumbbell overheard extension or dips

all set to failure.