Current Training Split

[TheMilkMan]

Monday: Quads, Hammy's, Calves, Abs
Tuesday: Chest, Bi's
Wednesday: Back, Calves, Abs
Thursday: OFF
Friday: Shoulders, Traps
Saturday: Bi's, Tri's, Calves, Abs
Sunday: OFF

Chest, Back, Shoulders - 12 to 15 sets
Quads, Bi's, Tri's - 9 sets
Hammy's, Calves, Abs, Traps - 6 sets

I've been making good progress like this... but I'm thinking about changing things up soon... any input/advice is welcome

 

[rjx]

Monday: Quads, Hammy's, Calves, Abs
Tuesday: Chest, Bi's
Wednesday: Back, Calves, Abs
Thursday: OFF
Friday: Shoulders, Traps
Saturday: Bi's, Tri's, Calves, Abs
Sunday: OFF

Chest, Back, Shoulders - 12 to 15 sets
Quads, Bi's, Tri's - 9 sets
Hammy's, Calves, Abs, Traps - 6 sets

I've been making good progress like this... but I'm thinking about changing things up soon... any input/advice is welcome

So you are doing 12 - 15 sets for chest, 12 - 15 sets for back, 12 - 15 sets for delts, 9 sets for bi, 9 sets for tri, 9 sets for quads, 6 sets for traps, 6 sets for ham?

 

[pineapple]

So you are doing 12 - 15 sets for chest, 12 - 15 sets for back, 12 - 15 sets for delts, 9 sets for bi, 9 sets for tri, 9 sets for quads, 6 sets for traps, 6 sets for ham?

So what's the total number of sets per week (per bodypart)?

 

[TheMilkMan]

So you are doing 12 - 15 sets for chest, 12 - 15 sets for back, 12 - 15 sets for delts, 9 sets for bi, 9 sets for tri, 9 sets for quads, 6 sets for traps, 6 sets for ham?

yeah

 

[TheMilkMan]

So what's the total number of sets per week (per bodypart)?

whatever was specified, like for chest its either 12 or 15 depending on how i feel... or for Abs it would be 18 sets, 6 sets 3x a week

 

[Musculo Fuerte]

Damn! Well, obviously if it has worked for you, all the power to it! The only thing that concerns me is the fact that you train bis one day before back, which may not give them sufficient time to recover since you use your bis in a lot of row/pulldown movements. Plus, you're training them again later in the week. I mean, if you seem to be making gains, then stick to it until it works no longer. But this is just my 2 cents.

 

[pineapple]

Damn! Well, obviously if it has worked for you, all the power to it! The only thing that concerns me is the fact that you train bis one day before back, which may not give them sufficient time to recover since you use your bis in a lot of row/pulldown movements. Plus, you're training them again later in the week. I mean, if you seem to be making gains, then stick to it until it works no longer. But this is just my 2 cents.

Shouldnt be a problem since he's only doing 6 sets on one of the days. It's good for strength but you cant expect to do this program for months without doing noticible damage to ligaments and tendons.

 

[TheMilkMan]

Shouldnt be a problem since he's only doing 6 sets on one of the days. It's good for strength but you cant expect to do this program for months without doing noticible damage to ligaments and tendons.

what would you recommend to stop damage to the ligaments and tendons, cuz today I tried to do triceps and couldn't cuz the back of my elbows hurt way too much

 

[Swolehead1]

Workout routine looks awesome, what type of tricep workout are you doing?

 

[TheMilkMan]

Workout routine looks awesome, what type of tricep workout are you doing?

normally I do close grip bench, followed by overhead presses or skull crushers, and then finish them up with a rope pushdown or a cable kickback

but today I tried to start with an overhead press and my elbows hurt way too much to even think about trying to do triceps today

 

[rjx]

what would you recommend to stop damage to the ligaments and tendons, cuz today I tried to do triceps and couldn't cuz the back of my elbows hurt way too much

Cut everything in half. You are doing way to many sets per bodypart. Try doing pek and tris on the same day. And try doing back and bis on the same day. I would also take 7 - 10 days off from training to let your body recover more. Take a look at some of the other treads in the training forum for my posts about the routine that I prefer.

 

[rjx]

normally I do close grip bench, followed by overhead presses or skull crushers, and then finish them up with a rope pushdown or a cable kickback

but today I tried to start with an overhead press and my elbows hurt way too much to even think about trying to do triceps today

If you are trying to build, drop the pushdowns and kickbacks from your routine. Do the crushers first since they are more of an iso movement and then that will pre fatigue the tris for your next movement. Why don't you do dips in your routine? Dips are to your arms what squats are to your legs.

Try doing this for 4 weeks to see if you like it. Start every tri workout with the crushers, 2 - 3 sets. Then follow that with 2 - 3 sets of dips or close grip / reverse grip preses. 4 - 6 sets for tri's.

 

[TheMilkMan]

i would take the 7-10 days off, but im currently on a cycle... so thats not going to happen, but i might try and cut the training volume down make a 4 day a week split

Monday- Legs,Abs
Tuesday- Chest, Tris
Wednesday- OFF
Thursday- Back, Bis
Friday- Shoulders
Saturday- OFF
Sunday- OFF

maybe try something like that

 

[ManOfMuscle]

I would definitely take out the arm day. I think it's much easier to organize your split by which muscles the movements use as opposed to just grouping them together. Divide your work into either upper or lower. Upper consists of horizontal push/vertical push and horizontal pull/vertical pull. Lower is either quad dominant or ham dominant. Check out my log if you want to see how I do this.

 

[TheMilkMan]

the only thing that made me do bis/tri's on the same day is the insane pump i feel when i'm doing them... my arms look huge, feel huge and I have great workouts being able to focus on only arms for that day

 

[rjx]

the only thing that made me do bis/tri's on the same day is the insane pump i feel when i'm doing them... my arms look huge, feel huge and I have great workouts being able to focus on only arms for that day

I used to be like you

 

[ManOfMuscle]

the only thing that made me do bis/tri's on the same day is the insane pump i feel when i'm doing them... my arms look huge, feel huge and I have great workouts being able to focus on only arms for that day

Yes I love pumping up the whole arms, and I get that on upper body days and also on leg days when I throw in some direct work.