What bodyparts shoul i train together??

[highaltitudebc]

Can someone give me some suggestions on what bodyparts I should train together?Chest and legs...back biceps...Traps and shoulders...triceps and biceps....Currently doing a 3 day on and 1 day off schedule...Thanks

[scottlove]

Can someone give me some suggestions on what bodyparts I should train together?Chest and legs...back biceps...Traps and shoulders...triceps and biceps....Currently doing a 3 day on and 1 day off schedule...Thanks

Alot depends on what your goals are. Are you training to gain size, trying to lean out or just working to get rid of some bodyfat?

[highaltitudebc]

Mostly to lean out...

[Hosehead]

Can someone give me some suggestions on what bodyparts I should train together?Chest and legs...back biceps...Traps and shoulders...triceps and biceps....Currently doing a 3 day on and 1 day off schedule...Thanks

I've never understood guys who train back and bis together. Shouldn't be much left in the tank for bis if you train back first and training bis first is also counter productive.
I've paired up two bodyparts in many ways but like this best :

Day 1 -Chest/legs My chest has always been easy to build and maintain so it's 20-25 minutes tops and I never feel drained. Then on to legs and give 'er for 75 - 90 min. Straight leg deads to finish.
Day 2 - Back and shoulders. Alternating between a shoulder exercise and a back exercise. Emphasis on width and direct trap exercise.
Day 3 - Arms.Abs
OFF
Repeat but on Day 1 start my legs with hammies and then quads and calves. Light straight leg deads.
Day 2 - Emphasis on back thickness. Deads must be in there.
Day 3 - No real changes from first go round.


As previously mentioned, much depends on what body parts are lagging. Prioritize those by starting with them. Chest and shoulders always came easy for me but I still train them as heavy as my body will allow me to get 8-10 solid reps.

[Hosehead]

Oh. I see your goal is to lean out. Disregard.

[scottlove]

Oh. I see your goal is to lean out. Disregard.
HAHAHA Hosehead. Wakeup! Hosehead, I don't know how the fack you do chest and legs on the same day, unless you really do just go through the motions on chest. Are you limited to only 3 days/week?

[rickerred]

monday chest and calves, tuesday back and abs, wednesday shoulders, thursday bi, tri and calves, friday legs and abs. Some prefer not to work more than 2 days without a day off but I like having weekends off. Reps 8 - 12, sets x 3 per exercise and 65 -75% 1 RM. also a good diet of course. This is what I like others may not and last but not least proper diet.

[Hosehead]

HAHAHA Hosehead. Wakeup! Hosehead, I don't know how the fack you do chest and legs on the same day, unless you really do just go through the motions on chest. Are you limited to only 3 days/week?

I just feel all I need to maintain chest is one heavy working set on either bench or incline barbell and one working set on two other exercises - usually flyes or dips. I get a great workout I find. Don't really want it to get bigger , just sharper. Yes, I am usually limited to 3 days , once in a while I get four in. Have a 3 month old at home now. Ideally I would train legs alone , splitting them in the AM and PM.

[TT Eric]

If I had to train 3 on/1 off, I would break it down like this:

Mid Chest (flat exercises) /back (width)
Legs (hamstring oriented)
Shoulders (pressing)/arms (for arms I would go for bicep brachii and go easy on triceps since they just pressed with the shoulders, I would do something that target the lateral head like rope and stuff like that)

Off

Upper Chest (incline exercises)/ back (thickness)
Legs (quads oriented)
Shoulders (mid and rear head oriented)/arms (I would go for brachaialis work and work the long head of the triceps)

Off

Still it's big schedule, depending on the intensity you put in a training, you can flirt with overtraining, so I would not do a lot exercises, especially on the arms since they already work hard when you do Chest/back, this is also why I would place legs between chest/back and arms and a day off between chest/back and arms so they at least can have a day off in between solicitation. And this is also why I would target different area of the muscles.

Eric

[RandyMadsen]

I disagree that it depends on what your goals are. "splits" and training muscles even remotely individually is something fairly new, cooked up no doubt by the bs weider principles and other magazine garbage.
Way back when, guys would train their whole bodies and be in the gym for hours upon hours upon hours - some guys chose to shorten up their workouts by focusing efforts on upper body and lower body. But at the end of the day you won't make any more significant progress by pairing up bodyparts for training IMO.

[scottlove]

I disagree that it depends on what your goals are. "splits" and training muscles even remotely individually is something fairly new, cooked up no doubt by the bs weider principles and other magazine garbage.
Way back when, guys would train their whole bodies and be in the gym for hours upon hours upon hours - some guys chose to shorten up their workouts by focusing efforts on upper body and lower body. But at the end of the day you won't make any more significant progress by pairing up bodyparts for training IMO.
When I mentioned goals, I was actually thinking more in terms of the number of reps you're going to push for and what kind of poundage you might use. Obviously a body builder and a bathing suit competitor use different types of work outs.

[steve_d]

Can someone give me some suggestions on what bodyparts I should train together?Chest and legs...back biceps...Traps and shoulders...triceps and biceps....Currently doing a 3 day on and 1 day off schedule...Thanks

3 on 1 off, doesn't necessarily mean you need to have 3 unique days and an off day then repeat.

for example, you could still do 4 days:

day 1: chest
day 2: legs
day 3: back
off
day 4: shoulders, arms.
day 1: chest
day 2: legs
off...

and so on.

That said, I like having 3 days as long as you have the time to get a decent workout in.

day 1: Legs
Day 2: chest shoulder triceps.
Day 3: Back + Biceps

off.

The only reason for my choice is because it allows you to do bench, squats, and deads on different days and allows you to focus on those as the main part of your workout. Basically if you train those lifts with enough intensity, it really doesn't matter what you do after... in fact, you likely barely have the energy to do anything after if you did it right.

Ex. day 1 work your way up to a max squat effort, strip off a little weight and see if you can get the same reps. If you can take off something like 10% of the weight and go up in reps, I would say you didn't train the first set hard enough. Do the same with deads and bench. You don't need to strip off weight and aim for the same reps. You could keep same weight and try to get within 2-3 reps for example.

The choice for combining biceps with back and triceps / shoulders with chest is essentially because they are all the muscles that work in the main lifts. IE - if you work out triceps with back, then good luck having a max effort bench day the next day. Try to keep everything as fresh as possible to train optimal. I also find I have a hard time deadlifting and then squatting the day after or vice versa hence the split with chest in the middle. Although, there are cons no matter what you do... I find my forearms a bit tender from holding the weight on my back for squats and in term my bench suffers the next day. Eventually you can find what works best for you.

[Praetorian]

Iv used multiple types of routines all with success. 3 on one off 3 one off, 4 day per week split, 5 day pr week split etc. Most of my gains were made on the 5 day split. You also have to remember your training will change depending on your level of muscular development. The level of intensity to go from a 14 inch arm to 15 is much different when compared to gong from 20inch to 21 inch. Also once you develop fairly high level of strength it can now become a limiting factor because of the inherent risk involved. As a BB I bench pressed 600lbs and got to 285lb bodyweight. Is it necessary to bench 700lbs to get to 300lb bodyweight...not really...and the risk of injury doing that is immense. Training starts out a specific way with mastering the lifts, getting stronger, improving power and developing mass, density, and thickness overall. However as you reach certain levels it must evolve with you as with anything over time. Most top level BB train relatively the same...there is no magical routine...its your approach and how much you are willing to endure that makes the difference.

P