Please check my Split Workout!

[lachu543]

Hi,

At start i would like to say that i'm on gear so i think my regneration is little better than natty... It's not secret for me so i want to tell You it on start, maybe it's important information for my question

Shoulders + Bic
Back
Chest + Tric
Legs

4-5 ( 3-5 sets per exercise ) exercises per large muscle group, 3-4 exercises ( 3-4 sets per exercise ) per small muscle group. 5-8 reps in main exercises like DL, SQ, BP, in other 8-15 reps.

And the most important - about weekend split. I thought about three option:

1st option;

3on / 1off

2nd option;

4on / 1off

3rd option;

Mn. Shoulders + Bic
Tue. Back
Wed. Chest + Tric
Thu. OFF
Fri. Legs
Sat. Training from Monday
Sun. OFF / Training from Tuesday ( depend of how i will be feel )

 

[tbonexl]

I'd do
Chest
Back
Legs
Shoulders

 

[Mrrippedzilla]

Option 3 is the perfect option bro.

I've posted about the best way to gain muscle through your training on a previous thread: http://www.steroidology.com/forum/training-forum/664767-leg-training-looking-break-out.html#post3481372

But to summarize in case you can't be bothered to read through studies (I'm not judging!) - for muscle hypertrophy you should stay between 30-60 reps per muscle group for volume and frequency per muscle should be no more than 2x a week.
When your on gear you can obviously train more if you want, but I see no evidence to suggest it leads to more growth

Hope that helps

 

[Southernfish]

Heres what i would do, and what i actually do

Chest/bis
Legs
Back
Off
Shoulders
Arms
Legs
Off
I hit bis twice as they lag behind

I like to have a day off after large muscle groups such as back and legs, as those workouts take alot out of you. I like to train legs twice a week as i believe leg training actually help contribute to other muscle groups growth as well, and everyone needs bigger legs

What you do doesnt have to be set in stone either, switching things up is always good as it keep your body guessing and growing. For instance one week you could skip arms altogether and do bis with back and tris with chest or shoulders, which i actually prefer. If one week your feeling tired or not recovering as well take an extra day off, the key is to listen to your body as it knows best what it wants.

 

[lachu543]

I want to have the rest day in Thursday on 100%. Sunday... yes or no. Cuz i love training, bodybuilding is my fking lifestyle and one of my dream is stand on scene, maybe when i will be 25 years old, maybe 35 or maybe 45. It's never mind for me! I saw one think... my day is more awesome when i hit gym, when i have rest day i'm lazy, i can sleep whole day, feel lethargy etc. I don't know why. I love go to the gym for 60-90min and do a job the best how i can!

It is reason why i want to train very frequency with high volume and intensity.

Fking addiction

I think i wil choose option 3, maybe change bic with tric. So Chest + Bic and Shoulders + Tric.

 

[Southernfish]

I want to have the rest day in Thursday on 100%. Sunday... yes or no. Cuz i love training, bodybuilding is my fking lifestyle and one of my dream is stand on scene, maybe when i will be 25 years old, maybe 35 or maybe 45. It's never mind for me! I saw one think... my day is more awesome when i hit gym, when i have rest day i'm lazy, i can sleep whole day, feel lethargy etc. I don't know why. I love go to the gym for 60-90min and do a job the best how i can!

It is reason why i want to train very frequency with high volume and intensity.

Fking addiction

I think i wil choose option 3, maybe change bic with tric. So Chest + Bic and Shoulders + Tric.

Option 3 is your best bet. Dont forget though as much as you love the gym, you dont grow in there, you need rest days to grow. No question, juice or no juice.

 

[traps09]

^^^ Agreed. And your body is probably trying to tell you something if you can sleep all day on your off day.

 

[Norsegod]

I agree with shreddars split.

I also like this:
Chest am/abs and cardio pm
Legs am/pull ups pm
Back(upper) am/lower back pm
Off
Shoulders am/abs and cardio pm
light chest and back am/arms pm
Squats and deads
Off
Repeat

I know it's a lot so like they stated above, listen to your body and rest am extra day when it's needed and fucking eat. This split should only be done for 4 to 6 weeks at most before backing off a bit.

 

[lachu543]

I think good split routine too is:

Chest
Back
Shoulders
Legs
Arms

You can have a day OFF/Rest when you want. If you will be want try every day, you will hit body party every 5 day and alwasy will be have one/two days beetween big body parts ect. It can be useful too.

A lot of natural train in this way with 1/2 two days OFF after 5 days row training With steroids the regeneration is little better so u can sometimes cut these off/rest if u feel very good.

Next good conception? : )