Training split

[londonhunk]

Im trying to bring my arms and shoulders up on par with my other body parts..How is this for a spilt..


MON

Shoulders
Triceps
Biceps



WEDS


Hams
Quads
Calfs
Chest
Back



FRI


Biceps
Triceps
Shoulders

 

[RJ]

Im trying to bring my arms and shoulders up on par with my other body parts..How is this for a spilt..


MON

Shoulders
Triceps
Biceps



WEDS


Hams
Quads
Calfs
Chest
Back



FRI


Biceps
Triceps
Shoulders

Think about how bad that split is bro. Doing arms AND shoulder and then two days later doing chest (tris/shoulders) AND back (bis). Then two days later the same thing. You would actually be training your arms/delts all three days. Remember, more training is not always (rarely ever is) the answer. Let them rest and they will grow!!!

 

[londonhunk]

cool thanks..yeh someone else said the exact same thing u said on another board, guess it makes sense.

 

[Eze]

If you want to workout 3 days per week, try something like:

Chest - Shoulders - Tri

Back - Bi

Legs

Stick to heavy compound movements.

Incline Press, Bench, Military Press, BTN Press, DB Press, Dips, Skull Crushers, CG Bench, Reverse Grip Bench, Barbell Curls, DB Curls, Deadlifts, Chins, Rows, Squats, SLDL, Leg Press, Leg Curl, Calf Raise.

Chest - Pick one exercise
Shoulders - Pick one
Tri - Pick one.

Bi- Pick 1
Back - Pick 1 for width, 1 for thickness

Quads - Pick 1
Hams - Pick 1
Calves - Pick 1

Don't use the same exercise for every workout. Make sure to switch things up. Do each exercise to failure.

 

[pullinbig]

cool thanks..yeh someone else said the exact same thing u said on another board, guess it makes sense.

nice atavar

 

[SprtNVolcoM]

I'd suggest an upper 2on/1off - upper/lower split instead.

Day 1: Chest, Back, Delts, Traps
Day 2: Legs, Bis, Tris
Day 3: OFF
Day 4: Chest, Back, Delts, Traps
Day 5: Legs, Bis, Tris
Day 6: OFF
Day 7: Repeat or take another day off.

This split uses lower volume than most, but more frequency which is key to muscle growth, among other things. You could also do the sale split, but push/pull instead.

 

[RJ]

I'd suggest an upper 2on/1off - upper/lower split instead.

Day 1: Chest, Back, Delts, Traps
Day 2: Legs, Bis, Tris
Day 3: OFF
Day 4: Chest, Back, Delts, Traps
Day 5: Legs, Bis, Tris
Day 6: OFF
Day 7: Repeat or take another day off.

This split uses lower volume than most, but more frequency which is key to muscle growth, among other things. You could also do the sale split, but push/pull instead.

thats totally incorrect, more frequency, even with low volume does not promote muscle growth, it actually does the opposite once overtraining sets in.

 

[Insane_Man]

thats totally incorrect, more frequency, even with low volume does not promote muscle growth, it actually does the opposite once overtraining sets in.

I disagree with this. I made awesome gains off of single set workouts, 3 times a week.

 

[SprtNVolcoM]

thats totally incorrect, more frequency, even with low volume does not promote muscle growth, it actually does the opposite once overtraining sets in.

You have been misinformed my friend....lgith volume high frequency training is key to muilding muscle. Volume results in deminishing reterns. meaning it is only effective for so long, then the muscle becomes conditioned. Frequency on the other hand, prevents this from happening and allows the anabolic responce of a workout to be apllied more frequently. This anabolic effect of working out also results in a summation (building upon itself) work out to work out. So working out 3x a week, full body for instance, will give you a higher and more frequent total anabolic effect verses working a muscle group out ever 5 to 7 days, as most conventional methods suggest.

 

[SprtNVolcoM]

Excuse me - that is unless of course your on gear or arnold himself (supposedly)

Cheers...

 

[pullinbig]

You have been misinformed my friend....lgith volume high frequency training is key to muilding muscle. Volume results in deminishing reterns. meaning it is only effective for so long, then the muscle becomes conditioned. Frequency on the other hand, prevents this from happening and allows the anabolic responce of a workout to be apllied more frequently. This anabolic effect of working out also results in a summation (building upon itself) work out to work out. So working out 3x a week, full body for instance, will give you a higher and more frequent total anabolic effect verses working a muscle group out ever 5 to 7 days, as most conventional methods suggest.

do you do a full body routine 3x/w? if so list your numbers and stats. the gains you made over the last couple of years and such. bench, squat and dead numbers. also bw before and after. and of course if you had a major change in bf i know the total bw is useless but guage the amount of lean muscle you added.

im not being a smart ass just curious as to the results you have gotten.

thanks

 

[SprtNVolcoM]

do you do a full body routine 3x/w? if so list your numbers and stats. the gains you made over the last couple of years and such. bench, squat and dead numbers. also bw before and after. and of course if you had a major change in bf i know the total bw is useless but guage the amount of lean muscle you added. im not being a smart ass just curious as to the results you have gotten.

No problem ... You'll have to give me some time to dig up all my logs. I've saved them all. But for now, a little insight ... I was turned on to HST a year ago. I've managed to get in several HST programs which where 3x a week full body. The next program is the exact one I suggested a few posts up. I've gotten strong using HST than I ever have before; even while running gear. I was quit shocked as well, to see the changes in my body, after i switched from the more traditional routines to HST. DC training is similar to HST with minor deviations in his principles ... Either way you look at it, their both low volume higher frequency style training - and poeple are seeing great results.

If you like, while i dig up some logs, I'll give you the link to HST main site and a few other which promote the higher frequency training. In there you'll find FAQs that can answer all of your questions. Just let me know....

 

[pullinbig]

No problem ... You'll have to give me some time to dig up all my logs. I've saved them all. But for now, a little insight ... I was turned on to HST a year ago. I've managed to get in several HST programs which where 3x a week full body. The next program is the exact one I suggested a few posts up. I've gotten strong using HST than I ever have before; even while running gear. I was quit shocked as well, to see the changes in my body, after i switched from the more traditional routines to HST. DC training is similar to HST with minor deviations in his principles ... Either way you look at it, their both low volume higher frequency style training - and poeple are seeing great results.

If you like, while i dig up some logs, I'll give you the link to HST main site and a few other which promote the higher frequency training. In there you'll find FAQs that can answer all of your questions. Just let me know....

im well read on it and have experience wit those styles of routines. i simplty do not have the recoup powers to do a body part three times per week. beleive me i have tried. i treid dcs routine and i am fine on it as long as i do it 2x/w. in other words all body parts get hit one time per week.

after a good squat session its at lest 5 or 6 days before i can walk corectly again. no way i can squat three times per week. same with heavy back work and chest work. i wish i could train with more requency but i cant. gear or no gear.

i am not only competewtive PLer but also train folks for a iving. i have only met a handful of folks that can train like this and get similar results they get from a simple pling routine based on training body parts one time per week. sure the cns recovers but the muscles just do not recover in time to hit it hard again.

i modified dcs routine to make it more pling friendly as i thought it lacked for posterior core work. the changes i made were very effective but the routine is designed for 2x/w.

heres the three week rotation on a 2 day split.

flat bench wide grip RP 11-15
reverse grip bench smyth RP 11-15
shoulder press RP 11-15
hack squats 20 SS
mule raises calves 10-12 SS

rack pulls 8-10 SS
reverse narrow grip pull down RP 11-15
seated cable rows RP 11-15
DB curls RP 11-15
hammer curls 12 SS

decline bench PR 11-15
close grip bench RP 11-15
db military RP 11-15
squats 8-10 SS
seated calves 10-12 SS

SLDL 8-10 SS
wide grip pull downs RP 11-15
Bent over rows RP 11-15
hamer machine curls RP 11-15
cable hammers 12 SS

dips RP 11-15
cable push downs SS 20
shoulder machine RP 11-15
pause squats 1x8, 1x4
standing calf raises.10-12 SS

reverse hypers 15 SS
Hammer grip pull downs RP 11-15
high hammer row RP 11-15
straight bar curls RP 11-15
spider curls 12 SS

i have designed many routines for a wide selection of athletes. ranging from mma to gymnastics. i have trained several plers and bbers as well. my experience in the gym has shown that most folks dont do well on high frequency if strength/size is what you are looking, including myself.

nothing builds muscle better than heavy weights, rest and calories . heavy being realtive to each person.

if you do well on high frequency then you are in the minority, in my experience.

 

[SprtNVolcoM]

here is my last routine & numbers

Exercises are part of an alternating A & B routine, 3x a week full body:
Start - End Loads(in lbs):

(A)Leg Press: 185 - 405+
(B)Squats: 185 - 405+ (ass to the grass)
(B)Leg curls: 55 - 105
(A)Leg extentions: 60 - 225
(A&B)DB Press: 50 - 105
(A)Wide Grip Pull Down: 110 - 200
(B)Chin Pull Downs: 110 - 200
(A)Hammer strength Rows: 140 - 250+
(B)Cable rows: 120 - 200
(A)Laterial Raises: 15 - 45
(B)Side Laterial raises: 15 - 40
(A&B)Hammer stregnth Rear Delts: 40 - 90
(A&B)Shurgs: 135 - 275
(A&B)Seated Incline Curls: 20 - 40
(A&B)Seated Inlcine Hammer Curls: 20 - 40
(A&B)Skulls: 45 - 105
(A&B)Tri Extention: 20 - 60
(A&B)Calve raises: ???

All exercises where proformed to subfailure - never failure. When working higher frequency it is important NOT to train to failure ... BRB with some more info . if necessary...

 

[SprtNVolcoM]

my experience in the gym has shown that most folks dont do well on high frequency if strength/size is what you are looking, including myself.

That's weird ... i went from high volume once a week training to HST and found HST works very well, even better, for me than the other training methods I've tried in the past. I always hit a platue with once a week training, however, with HST I always see changes in BF and LBM. That's what initiallu got me hooked...

 

[pullinbig]

here is my last routine & numbers

Exercises are part of an alternating A & B routine, 3x a week full body:
Start - End Loads(in lbs):

(A)Leg Press: 185 - 405+
(B)Squats: 185 - 405+ (ass to the grass)
(B)Leg curls: 55 - 105
(A)Leg extentions: 60 - 225
(A&B)DB Press: 50 - 105
(A)Wide Grip Pull Down: 110 - 200
(B)Chin Pull Downs: 110 - 200
(A)Hammer strength Rows: 140 - 250+
(B)Cable rows: 120 - 200
(A)Laterial Raises: 15 - 45
(B)Side Laterial raises: 15 - 40
(A&B)Hammer stregnth Rear Delts: 40 - 90
(A&B)Shurgs: 135 - 275
(A&B)Seated Incline Curls: 20 - 40
(A&B)Seated Inlcine Hammer Curls: 20 - 40
(A&B)Skulls: 45 - 105
(A&B)Tri Extention: 20 - 60
(A&B)Calve raises: ???

All exercises where proformed to subfailure - never failure. When working higher frequency it is important NOT to train to failure ... BRB with some more info . if necessary...

i believe in trainig to failure (or very near). also you using a lot less weight than I do. plus i focus on core movements and dont do a lot of the iso work you have listed.

i fully beleive that if you trained with one of my routines that you make the best gains of you lifting career. in fact i would put money on it.

ask some of the guys on this board who have switched over from one similar to what you have listed to one similair to mine whay kinda results they have achieved in strength.

now when i say one of my routines i mean more of a pling based routine and not something i made up from scratch. i aint that smart.

 

[SprtNVolcoM]

i believe in trainig to failure (or very near). also you using a lot less weight than I do. plus i focus on core movements and dont do a lot of the iso work you have listed.

i fully beleive that if you trained with one of my routines that you make the best gains of you lifting career. in fact i would put money on it.

ask some of the guys on this board who have switched over from one similar to what you have listed to one similair to mine whay kinda results they have achieved in strength.

now when i say one of my routines i mean more of a pling based routine and not something i made up from scratch. i aint that smart.

Im always up for new methods and learning new things. My ears and eyes are wide open if you'd like to give a brief example of your routines - PM if that would be better. like I said, I'm all ears....

 

[pullinbig]

i also noticed you dont pull deads or any variation of deads. just adding those once a week will stimulate growth.

and please dont take my posts as attacks. they are not. just sharing my experience with you, just as you have.

some folks get all uptight when this occurs. =0)

here's a basic routine for a starting point. obviously adjustments will be made every several weeks to keep gains coming. and this is contingent on the lifter as well. this is true of any program.

of all the guys i have trained over the last few years only one guy didnt make progress. and he'll even tell you that he wouldnt eat or workout like i asked. all of the folks i train in the gym make great progress. and only one online guy hasnt.

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 1 x 20
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright row or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

 

[Starkraven]

im personally following a routine almost IDENTICAL to that. i just started after doing 5 days/week. i always did those exercises but the only difference is i choose not to do leg press or pull downs. either pull downs or rows for me. also i do flat db and incline, but will be switching between decline and incline presses. i also do weighted dips with elbows out although maybe i should start doing them elbows in since i need more tri size/strength. i still squat,dead,bench.

 

[SprtNVolcoM]

i also noticed you dont pull deads or any variation of deads. just adding those once a week will stimulate growth.

I dont do deads 1: because I've never done them. 2: they feel awkward for me. 3: I fear risking injury 4: the firs/last time I did try them I hurt my back. I'm just not comfortable with them. I was using regular deads, not SLDL.

and please dont take my posts as attacks. they are not. just sharing my experience with you, just as you have.

Please...Dont even say stuff like that. everyone is intitled to their own opinion. "To each his own," I always say. No offence taken.

here's a basic routine for a starting point. obviously adjustments will be made every several weeks to keep gains coming. and this is contingent on the lifter as well. this is true of any program.

of all the guys i have trained over the last few years only one guy didnt make progress. and he'll even tell you that he wouldnt eat or workout like i asked. all of the folks i train in the gym make great progress. and only one online guy hasnt.

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add abs and cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 4
Leg presses 1 x 20
Calves (your choice of exercise) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright row or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
Standing wide grip curls 2 x 8 (or your favorite curl here)

Every one of these movements is a mass building exercise. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not other way around.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

I'll definitly look that over, and possible give it try some day. Right now, though, I'm staying away from once a qeek trianing. I did that for years, with some results, btu I find HST working better for me at the moment. Who's to say when that will change though.