need helpwith training split

[jjeb33]

i changed my split from a body part a day to monday:chest/tris tues:back/bis but i am unsure about shoulders and legs. i lift twice a day and was thinking that it would be fine bc i have time in betwen the times i lift. also how could i incorporate chest twice as well as bis bc those are my weak points. my body heals relatively fast and stay sore for a day so i was thinkin
monday chest/tris
tues back/bis
wed legs/shoulders
thurs off
fri repeat

any thoughts? just tryin to find the best way to strengthen my weak points bc my body responds best when worked twice a week

 

[jjeb33]

oh yea stats and goals
stats
19 yrs old
234 dropped from 244
idk bf guess 14-16%

goal maintain same weight and put on strength and drop bf
currently taking in 300 g of protein, high fat and low carbs then every 4th day load carbs

 

[XXXX]

Hit chest and bis on the same day and do them first (priority) then stop training legs and shoulders together and do tris with your shoulders make legs day two

 

[jjeb33]

confused me so XXXX
chest/bis
legs
shoulders/tris
back
is that what u mean ?and then repeat with a rest in between?

 

[tad69]

This has worked good for me in the past.
Mon: Chest and Shoulders
Tue: Back
Wed: Rest
Thur: Legs
Fri: Arms
Sat: Rest
Sun: Rest

 

[XXXX]

I would do it like this:

chest/bis
legs
off
shoulder/tris
back

I do not how many days you need to rest but keep in my mind that even if your muscles are not sore your nervous system could still use a break.

 

[XXXX]

This has worked good for me in the past.
Mon: Chest and Shoulders
Tue: Back
Wed: Rest
Thur: Legs
Fri: Arms
Sat: Rest
Sun: Rest

On your chest and shoulder day how many compound movements and do you alternate what you do first?

 

[tad69]

On your chest and shoulder day how many compound movements and do you alternate what you do first?

Here is a sample;(not including warmups)

Bench Press: 3-4 sets.....3-8 reps
Incline Flys: 2-3 sets.....8-10 reps
Incline Dumbell Press: 2-3 sets.....6-8 reps

Side lateral raises: 2-3 sets.....8-10 reps
Front barbell press: 2-3 sets.....6-8 reps

I always do chest first and if training for a meet I always do BP. If not I rotate Inc. Dum. Press anf Flat Dum. Press.

 

[tad69]

Oh. I do chest and shoulders together cause while training for a meet I do Power Benches and I am a "Tricep bencher."

 

[Beast_19_301]

Good split:
monday: chest/bis
tues: legs
wed: off
thur: shoulders
friday: back and tris
weekends off

This way you can do deadlifts and squats n the same week and you have enough rest.
Deadlifts and Squats the best thing you can do for overall mass.

 

[XXXX]

I agree w/ everything with the tris w/ back. This would be like hit your tris 3x a week (chest, shoulders, tris). You are not really giving them a chance to recover.

 

[70w30]

This my current routine:
Chest -Bis
legs
off
back -tris
Shoulders
off
Repeat

 

[jjeb33]

so basically you all would agree that the i should have frequent rest periods in my split so i don't overtrain ect...and do u think training a body part two times a week is too much bc i have done one body part a day before and saw good results but i also on saturday would do dumbell bench again. i have never felt like i was overtraining because everytime i go to the gym i try to make each workout more intense then the last. and i have noticed on the boards and mags that most so low reps do u think this would be essential to put on muscle with my diet in check?