training everything 2x a week while on cycle.

[toco]

Seeing as im on cycle I want to start training everything twice a week while im bulking as this is gonna be the last bulk for quite some time! as I plan to shred up and maintain for a little while as I have other
things in life to focus on, so in saying that. I have roughly 11-14 weeks give or take maybe a bit longer before I start shredding then maintaining. So from a Monday to Friday what split would you guys suggest.
I don't like the push.pull id prfer say, chest biceps triceps. then Tuesday legs then wed etc thur etc Friday etc. Altho I would like to keep shoulders and chest at least one day a part. OR if I cant train everything twice a week, at least just legs and chest and biceps. Altho would prefer everything! Actually infact keep legs at once a week, everything else twice, so biceps/triceps/chest/shoulders/traps and back.
Someone suggest a routine please.

 

[Clamp]

Here's what I do:


I lift with a 3 day split.

Mon- Legs
Tues- Back & Biceps
Wednesday- Chest, Triceps, Shoulders
Thurs- Legs
Fri- Back & Biceps
Saturday- Chest, Triceps, Shoulders
Sunday- Sprints one week, cardio the next.

On each of these days I do 6 sets per large muscle group and 3 for smaller ones. I start with the muscles I want to emphasize on that day then move down the list. Most of my exercises are compound moves like bench press, squats and rows.

Although the volume is not much different than a typical 5 day split I get much better results splitting up the volume over more days. Protein synthesis is only elevated a short time, few days, after a muscle has been worked out so by working it out more often protein synthesis is elevated for more days of the week. Besides, you can only cause so many micro-tears in a muscle during one session, typically the first few exercises cause the most, so by working out a muscle more you can increase the number of micro-tears which'll cause more incentive for the muscle to grow. The only muscle group I can't work out with this much volume is my hamstrings, the second leg workout of the week I cut down to just a few sets for my hamstrings.

 

[toco]

Here's what I do:


I lift with a 3 day split.

Mon- Legs
Tues- Back & Biceps
Wednesday- Chest, Triceps, Shoulders
Thurs- Legs
Fri- Back & Biceps
Saturday- Chest, Triceps, Shoulders
Sunday- Sprints one week, cardio the next.

On each of these days I do 6 sets per large muscle group and 3 for smaller ones. I start with the muscles I want to emphasize on that day then move down the list. Most of my exercises are compound moves like bench press, squats and rows.

Although the volume is not much different than a typical 5 day split I get much better results splitting up the volume over more days. Protein synthesis is only elevated a short time, few days, after a muscle has been worked out so by working it out more often protein synthesis is elevated for more days of the week. Besides, you can only cause so many micro-tears in a muscle during one session, typically the first few exercises cause the most, so by working out a muscle more you can increase the number of micro-tears which'll cause more incentive for the muscle to grow. The only muscle group I can't work out with this much volume is my hamstrings, the second leg workout of the week I cut down to just a few sets for my hamstrings.

hey mate, thank you for the reply, unfortunalty I can only go with a 5day split from Monday to Friday and have weekends off as I work most weekends/go out with friends and especially the missus, so weekends are out of the question, plus I like most people like to relax most weekends, that's what training Monday to Friday is for HAHA!. Your split looks good altho, I need to emphasize that for me I must have a bit of day or 2 day rest between training chest and shoulders, ive tried it before and I was just to fatigued, so a day or 2 inbetween training those muscle groups would be good!. Im stilling struggling to come up with a good mon-friday split for training everything twice a week besides legs that also gives shoulders and chest there own time!.
I mean chest and biceps would be fine and shoulders and triceps then back and hammies or something.

Anyone else? Deffs needs to be mon-friday. no weekends.

cheers lads

 

[toco]

@austinite

 

[Clamp]

Doesn't work that way bud. You'll have to pm him to get his attention.

 

[toco]

Doesn't work that way bud. You'll have to pm him to get his attention.

thanks fella, so any idea on the split?

 

[Clamp]

There are a lot of options to choose from. I'd say putting legs on Wednesday and having two sets of back/bi and tri/shoulder/chest would be best. That way you would have enough rest between them. Something like this


Mon- Chest/Shoulder/Tri
Tuesday- Back/Bi
Wednesday- Legs
Thurs- repeat mon
Fri- repeat tues


This way you have 2 days between working each of your upper body muscle groups.

 

[Clamp]

Also, I let Austinite know you wanted him.

 

[Austinite]

Hey Toco,

This can't be done efficiently. You'll end up being counter productive. Your body would benefit more from the rest you'd get from training parts once a week. Lack of rest between workouts is counter productive and you'll plateau faster than you'd like.

If you train properly, each body part once per week, you will get much better results in the end.

I know you want a 5 day split, but I can't just jot down a plan that I know will not work.

 

[toco]

There are a lot of options to choose from. I'd say putting legs on Wednesday and having two sets of back/bi and tri/shoulder/chest would be best. That way you would have enough rest between them. Something like this


Mon- Chest/Shoulder/Tri
Tuesday- Back/Bi
Wednesday- Legs
Thurs- repeat mon
Fri- repeat tues


This way you have 2 days between working each of your upper body muscle groups.

thanks mate, I might give that a crack, after my missus taking my shirt off last night before we went a few rounds . I am not happy with the thickness or densness of muscle mass. I need a fair bit more! Am slowly stretching shirts since ive been bulking but just not happy in a situation where the missus rips my shirt off, feel a bit small lol, would like 20 or so more kilos on me.

Thanks for the split mate, any chance of keeping chest and shoulders separate? and giving them at least 2 days between each other? what else do u have in mind that can allow that? if not ill give that split a go!.

 

[toco]

Hey Toco,

This can't be done efficiently. You'll end up being counter productive. Your body would benefit more from the rest you'd get from training parts once a week. Lack of rest between workouts is counter productive and you'll plateau faster than you'd like.

If you train properly, each body part once per week, you will get much better results in the end.

I know you want a 5 day split, but I can't just jot down a plan that I know will not work.

hey cheers mate, just ive read a lot of info out there that states when they have trained 2x a week they have had good results, so wanted to give it a shot! Also mate, mind giving my diet thread a look over to, greatly appreciated!

 

[Austinite]

hey cheers mate, just ive read a lot of info out there that states when they have trained 2x a week they have had good results, so wanted to give it a shot! Also mate, mind giving my diet thread a look over to, greatly appreciated!

Where is your diet thread?

 

[toco]

Where is your diet thread?

http://www.steroidology.com/forum/d...ould-i-increase-serious-mass.html#post3338370

 

[tbonexl]

Your trying to gain 20 or more kilos? Start eating and do a 3 day split. Bench press, squats, military presses, dips, bb rows, chins. That's it for bucking.. for some reason, I just can't take u very seriously.. if your trying to gain 40 lbs and have no idea how to train let alone not even trying to on the weekends too, why bother asking for everybodys option? Do some reading...

 

[Hog928]

How I see it is do what works for you. I know a lot of people do 3 just as much as people do 5. I personally do 6 days a week on or off cycle. I never feel sore and I go for a solid 2 hours a day. Diet plays the biggest role because I eat enough to feed my body and recover enough to do so. Let your body decide your schedule.