Questions about New Split

[artysporty]

Hi All,

I do have alot of time and flexibility. Currently, I do one bodypart a week for 5 days. I was planning to split my chest and shoulders as follows:
Day1: Flat Bench Dumbbell, Flyes..Shoulder Military Press, Barbell Upright Row..Abs
Day2: QUADS, TRICEPS
Day3: REST
Day4: Incline Dumbbell, Decline Dumbbell, Lateral Raises, Front Raises, Cable Shoulders
Day5: BACK
DAY 6: HAMSTRING and BICEPS
Day 7: REST

By splitting my chest and shoulders into two days, I was thinking that I can get more growth since I don't need 7 days to heal. In addition, when I do my chest..say I do flat first then incline..I never can go as heavy on my incline cause its the second exercise.

Question is: 1) will that increase growth?... 2) I will probably not get as great as a pump and/or sore doing chest completely for one day...but does that matter?...

thanks

 

[Miss Muscle]

Hi All,

I do have alot of time and flexibility. Currently, I do one bodypart a week for 5 days. I was planning to split my chest and shoulders as follows:
Day1: Flat Bench Dumbbell, Flyes..Shoulder Military Press, Barbell Upright Row..Abs
Day2: QUADS, TRICEPS
Day3: REST
Day4: Incline Dumbbell, Decline Dumbbell, Lateral Raises, Front Raises, Cable Shoulders
Day5: BACK
DAY 6: HAMSTRING and BICEPS
Day 7: REST

By splitting my chest and shoulders into two days, I was thinking that I can get more growth since I don't need 7 days to heal. In addition, when I do my chest..say I do flat first then incline..I never can go as heavy on my incline cause its the second exercise.

Question is: 1) will that increase growth?... 2) I will probably not get as great as a pump and/or sore doing chest completely for one day...but does that matter?...

thanks

Good question. If you recover quickly then I would say give it a shot. I know for bigger muscle groups I need more recovery time. This question is individual for everybody. I say go for it. But I see no calves in your program. What's up with that?

 

[artysporty]

Oops,

I do calves with my Hamstring. I tried to do flat dumbell (125lbs each arm) for 12,9,6 reps, then 65 lbs burns..cable flyes 80lbs etc.but when I tried to do military dumbells I was tired from the chest..so instead I did lateral raises, front raises and cables.

I guess I can't do maxout flat and max out military on the same day. Usually could do 90lbs per hand militarary but was not feeling it after chest.

I am sore today from chest and shoulders, that's cool. I think I will split all of my workouts in the future. I have always felt that 7 days was too long for me.

I will rewrite my new split.

Thanks for the input

 

[evansss]

I would think it would be good to state what you are trying to get out of your workouts. Im not a fan of hitting any muscle more than once a week, regardless of how i split it up. Growth will come from allowing yourself time to rest, and proper nutrition not working the muscle out more frequently. If your doing heavy lifts close to your max, then you def dont want to hit it more than once a week.

 

[artysporty]

I am trying to gain mass and get stronger. I'm 33, 5'7.5", 188lbs been lifting weights since 19 but seriously for 5 years. I am doing the bodypart twice a week but with the same volume as once a week. For example, normally for chest I would do incline, flat, flyes, decline in one day. Now I would do it in two days per week with flat and flyes for one day ... then decline and incline another. The only difference in doing it in two days (i would guess) is that I can lift heavier with two days.

I guess it depends on my body..so far I think I have enough rest for 3 days of rest.

What is enough rest? Not tired..not sore?

Thanks