Training Split for Biceps/Triceps Development Q

[kosherfried]

Ok ok...so here is my split now:

Day 1: Chest/Tris

Day 3: Back/Bis

Day 5: Shoulders/Traps

Day 7: Legs

two days off

all in this order but vary with off days/on days depending on how i feel

Question is should i put arms with Shoulder/Trap day (supersets, etc etc) or leave with the compound movements? Everything else is developing nicely but i feel that my arms are lagging

While on gear i usually have a completely seperate day for arms, giving me a 5 day split...not necessarily in the same week...but over the course of about 8 days or so

Dunno...any help would be appreciated

 

[joshbeam1]

Are u trying to tone up or get big?? If u're trying to get big, I wouldn't suggest alot of supersets or super high volume workouts. If u're toning it should be alright. I've done similar when toning up, but wouldn't do so when bulking(maybe if i was on alot of gear)

 

[kosherfried]

haha

no im just adding mass now...i can always cut later...bulk while on, bulk while off...maintain my 14-16% bf (i'll cut later, i like being big)

but please clarify what would be ok to get more mass, what im doing or the proposed plan?

 

[kosherfried]

........................but my next cycle is in june, dbol/deca/test, what do you think i should do there for arms...5 day split or 3-4?

 

[joshbeam1]

I think what u're doing now looks good. I did a split like that and it worked very well. I've also done day1-back day2-chest day3-legs day4-bi's day5-tri's and shoulders 2days rest. But i'm no personal trainer by anymeans. Just lift heavy, lower reps and eat eat eat. I'm almost ready to start bulking again...i've been cutting for less then 2 months and i'm already down about 18lbs and it just sux. Feel small and weak, but I guess thats what u have to do to get toned.

 

[kosherfried]

hahah yeah it is...screw it i dont have enough money to go to the beach and/or mexico...chicks still go WOW when the clothes come off, so oh well...i HATE HATE HATE cutting...i love food and i love getting stronger (dont we all)

But thanks a lot for the advice....i'll just stick to what im doing for now, change it up on cycle...shoulder day is just so damn fast blah (30-40 min tops)

 

[pullinbig]

3 days upper body and 1 day lower? =0l

 

[kosherfried]

well on back day i get my hammys and glutes in with deadlifts which is why i have a 4 day period before legs (squats, bb lunges, leg press)

 

[joshbeam1]

We like our chicken legs PB. jk!!
I do dls on back day 2, so thats a hellva leg workout for me. THen squats later in the wk. 2 days for legs....that enough?? Don't want to overtrain, but do want my legs to grow.....badly, they're very stubborn.

 

[kosherfried]

my legs have developed (finally) quite nicely including deads into my routine over the last 5 months or so

(as of feb i included heavy squats and deads [was always scared of back injury])

Just took it slow, worked on form, and am very pleased with my results thus far

Always do one warm-up set of SLDL's before I do conventional -- ol' hammy's are always toast (along with all other pulling muscles) after some good ol' DLing

 

[kosherfried]

Here's another Question:

With my current split, I hit every muscle group directly every 8 days, and indirectly every 4 days or so (chest/tris -- 4 days later shoulders/traps, etc etc)

Is this alright?

i always see PB and others say they really do nothing for direct tri/bi other than heavy ass compound movements....dunno....im confused...i like to switch my training up every 4 months or so, just don't know which direction to go in this time around