why is this such a popular training split??

B

*budd_2040

New member
Back/bis
chest/shoudlers/tris
Legs

i can see if someone had already built the amount of size he wanted to take up this kind of routine, but if you wanted to gain size, wouldnt it be more beneficial to make chest and shoulders on their own days as well as an arm day? i know that if i do shoulders after chest i can only go up to about a 70lb dumbbell press because my arms are already shot..same goes for tris for that day. help/recommendations/comments please??
 
It's popular because it covers everything you need in three days.
 
Well, when you work chest you are also working your shoulders and triceps, and when you work your back, you usually incorporate rows, which work your biceps... (just an example)...

That split is awesome for someone just starting out, or for someone who's been in the game for a while... it works...

I now train lifts instead of 'bodyparts', but retain alot of the same principles...
 
can you build just as much muscle with this routine as you could if each body part were on their own days to be able to lift a lot more weight?
 
Everyone is different - I have no idea how your body will react to that split, etc.... but for the most part - yes you will get bigger and stronger haha..... using a split like that allows the muscles to be grouped together, so you're less likely overtrain them, and you're letting them get enough rest (for instance, by not doing Chest on monday, and Shoulders on Tuesday and Triceps on Wednesday.... your tri's and shoulders would already be taxed from your Monday Chest workout)........ This doesn't mean that it's the only/best way, but it does work very well.

Read this: http://www.steroidology.com/forum/showthread.php?t=78543, it should help you out a lot. Also, check out the stickies atop the page.
 
Last edited:
budd_2040 said:
can you build just as much muscle with this routine as you could if each body part were on their own days to be able to lift a lot more weight?
Click to expand...

It really depends on your body. I've tried it that way, and I've also done it so arms are worked on their own day away from back and chest. I personally get better results working tri's and bi's on their own day rather than tri's after chest and bi's after back. Probably b/c like you said, after you hit chest, my tri's are already spent and can't do anywhere near the weight on my tricep exercises; same w/ bi's after back.
 
ya thats what im thinking..plus the amount of exercises im capable of doin for each body part is minimized if i want to finish in about an hour. ive also tried doing 2 exercises of bi's with a back day and two exercises of tris with a chest day and having an extra arm day as well. not too sure what is more effective
 
Just to add to what Blown_Sc has already said when u do that spilt you also not trining your muscles more than once a week.... you grow when your NOT in the gym

not being able to do the same wieght(or really heavy weight) isn't really relavant because the muscles are already pre-fatigued and u dn't need as much weight to finish them off.

my triceps are a lot more beat up whne I work them in the aboce spilt tan on a seperate day.
 
budd_2040 said:
well i know a guy who does that routine and he just repeats it after the 3rd day..hes pretty huge too
Click to expand...

budd since you are already convinced your way is right then go for it. post your training log in the journal section so we can track your progress.
 
I think the benfit of this routine is it gives you more recovery time. If you do chest on one day, then shoulders and tris on separate days, your tri's never have a chance to recover, because you use tris in all the exercises.

Same with back and bi's. Your bicepts get worked doing heavy rows and pullups, so if you then on a separate day just work bi's you could easily overtrain them.
 
what about doing that split..3 exercises per body part (approx) and just repeat it after the third day..working legs only once a week and everything else twice. and you rest on the leg day and on sunday. like this..

chest shoulder tri's
back bi's
legs
chest shoulders tri's
back bi's

hows that? any suggestions?
 
i think you will overtrain.go 3 days on 4 days off.every other day and weekends off.great workout weekends off and you get it all in.
 
3 days per week just does not sound sufficient enough..and regardless id get bored if i wasnt in the gym for 4 days a week
 
so is everyone telling me that lifting a 70 pound dumbbell shoulder press right after my chest workout is just as good as having a seperate shoulder day and repping 90 lbs instead, because of the simple fact that i grouped chest and shoulders together? and this is just as good for size gains?
 
The reason that kind of a training split is so popular is because people are too scared to do full-body.
 
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