My training split

[blimp]

What do you think

Day 1 - chest
Day 2 - legs
Day 3 - back
Day 4 - off
Day 5 - shoulders
Day 6 - arms
Day 7 - off

[St]

Looks good.

[muscleshark]

Looks alot like mine, can you go into some more detail though? Are you lookin for a critique in your split or what? How long are your training sessions? What kind of rep/set frequency do you use?

[madeincanada]

not a bad split but training legs then back is not the best way to go. both really big muscle groups and depending on ur intensity it could cause u to over train those areas.

i agree with muscle shark, need more info. are u in the offseason, contest prep, or just training to train?

if ur in the off season u could probably drop to 4days a weeks, thats my personal preference with periodization of 4-6 weeks heavier weight and lower reps to moderate weight and higher reps.
for reference my split looks like this *no abs rite now
Monday - bisceps and chest *calves twice a week monday and
Tuesday - quads and hams thursday
wednesday - off
thursday - shoulders
friday - triceps and back
saturday and sunday - off
i also have a twice a week split monday upper body and thursday lower body usually occurs after two cycles of preiodization training i do. (mainly for rest the body so i dont over train)

[Mr.Freeze]

i train 2days on 1 day off day1 chest-abs day2 quad,hams,calf day3 OFF day4 back day5 shoulder,bicep,tricep i took that philosophy from yates and it does the job!!

[madeincanada]

Mr freeze what your volumn look like, are u only doin 2 sets, with 1 to failure.
im asking since i could only work through that type of system for 6 weeks and i started to feel overtrained.

[muscleshark]

I do 4 on 3 off. Heavy wieght 4 to 6 reps 3 sets heavy, 3 sets warm up.
Monday- Legs and abs
tuesday- Shoulders traps
Wedsday- Back and Bi's
Thursday-Chest and Tri's
Sat, Sun, Monday off
2 to 3 excercises per bodypart. i keep my workouts to 40 minutes or less, very intense. The growth and strength I'm getting is absolutly retarded. Great new program I came across.

[Mr.Freeze]

Mr freeze what your volumn look like, are u only doin 2 sets, with 1 to failure.
im asking since i could only work through that type of system for 6 weeks and i started to feel overtrained.

YUP! that about it depend the muscle im working,like my leg ill do more sets. quads ill do 3 sets of legs extension then 5 of squat and 5 sets leg press and for my hams i do 2 exercise of 5 sets and calf its a bit different for me because i got bless with crazy calf so i go all out until i cant walk!!!!:( but for the rest i do 2 sets and 1 to failure. at the end of your six week take a week off! it will help you alot i think!because trainnig is good from a point of view but its also bad in others ways.putting your body to alot of extreme physical stress is not too good for your systeme you start to build up too much toxin etc...and then you feel weak or you get sick easely. unless your taking gear but thats a nother story! so that what i think!keep pushing:)

[madeincanada]

YUP! that about it depend the muscle im working,like my leg ill do more sets. quads ill do 3 sets of legs extension then 5 of squat and 5 sets leg press and for my hams i do 2 exercise of 5 sets and calf its a bit different for me because i got bless with crazy calf so i go all out until i cant walk!!!!:( but for the rest i do 2 sets and 1 to failure. at the end of your six week take a week off! it will help you alot i think!because trainnig is good from a point of view but its also bad in others ways.putting your body to alot of extreme physical stress is not too good for your systeme you start to build up too much toxin etc...and then you feel weak or you get sick easely. unless your taking gear but thats a nother story! so that what i think!keep pushing:)

thanks for the reply, it true i should take some time off, but a week would drive me insane. right now im taking the weekends off and wednesday and its getting to me. by sunday night all i can think about is training. i believe that my contest prep will follow something like dorians 2days on 1off split since my trainer and nutritionist follows alot of his principles.

[muscleshark]

Should take a week off for every 10 weeks of training. Your muscles don't grow in the gym. You have to give them time off in recuperation to grow. Massage therapy is a great way to stimulate growth and release toxin build-up in the muscles. Circulation is a big key to growth and recuperation time.

[Mr.Freeze]

then you got a good trainner and nutritionist lol! remember you grow out side the gym not in the gym!

[madeincanada]

agreed i just had a meeting with my trainer, and i have two more weeks of training and he said its time to back off, im not taking a week off but im goin over to a 2days a week split upper and lower body, mainly circut training with higher reps just to keep the blood moving.

[Mr.Freeze]

im telling you try a week off completely mentaly its good too! then when you go back to the gym your on fire!! im a part time trainner and we never say take a week off! how are we going to put food on the table!!!:o

[madeincanada]

true, we will see about the week off after another two weeks of heavy training. then work through the twice a week split for a couple of weeks. thanks for the advice, i know resting is just as important, it just hard to sit around when u can do something.

[Mr.Freeze]

your right!!!:(

[muscleshark]

do something else other than training on that week off.

[madeincanada]

any suggestions?

[Mr.Freeze]

any suggestions?

try to go swimming! its good for your boby and really good as anti-stress my doc prescribe it to me cuz to much stress!!!:confused: but dont start swimming your heart out! just enjoy the water.you will see how well your going to sleep at night!

[madeincanada]

thanks, i guess ill try it.

[Matthew]

Very similar to mine but I don't take the day off in the middle. 2 days off at the end. It leaves me with the option of replacing a missed day during the week if something comes up and I can't train for whatever reason.

[Mr.Freeze]

that good too! the reason why i like to go 2 on and 1 off i get to wave 1 day of rest before doing my legs so i could go all out! and the next day its arm day thats more easy!!!:)

[LeanSize]

Make sure to fit abs in, but you probably already did.