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Old 07-11-2007, 11:03 AM   #1 (permalink)
is 6 weeks out from his winners massage not the kind itraininthedark had lol
 
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Arrow Day on, day off Training?
As the title says really, was thinking of switching my usual 4 week split because i feel overtrained some days and can't put the same effort in every workout...

current split!

mon - chest/abs
tue - legs/calves
weds - off
thur - shoulders/traps
fri - back/arms
sat - off
sun - off

new split:

mon - chest/abs
tue - off
weds - legs/calves
thur - off
fri - shoulders/traps
sat - off
sun - back/arms
mon - off
tues - repeat....

does anyone do this kind of split? if so what results in the way of recovery & growth did you have?

also has anyone had good fat loss results from day on day off training? or is it more aimed at building mass?

Thanks
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Old 07-11-2007, 11:12 AM   #2 (permalink)
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Re: Day on, day off Training?
I think that split would work fine as im considering it myself. Your current split is exactly the same as mine aswell apart from the different body parts.

Im interested to see what others say about this split you and i are thinking of.
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Old 07-11-2007, 02:39 PM   #3 (permalink)
is 6 weeks out from his winners massage not the kind itraininthedark had lol
 
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Re: Day on, day off Training?
bumpity bump! anyone!
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Old 07-11-2007, 03:22 PM   #4 (permalink)
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Re: Day on, day off Training?
I hate 4 day training splits, but better to workout every other day than what you was originally doing IMO.

Means week 1 you workout 4 times, next week 3. So more recovery.

Gotta be a good thing ;)
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Old 07-11-2007, 03:24 PM   #5 (permalink)
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Re: Day on, day off Training?
If you are stuggling mate why not try a push/pull/legs routine based over a week? This way you have at least a day between each session and a two day rest at the end of the split.
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Old 07-11-2007, 03:37 PM   #6 (permalink)
is 6 weeks out from his winners massage not the kind itraininthedark had lol
 
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Re: Day on, day off Training?
got this from seach page posted by Lux...

Example

Push
Bench press
Shoulder press
Dips

Pull
Deadlifts
Bent over row
Pullups

Legs
Squats
SLDL - what does this stand for?
Calf raise

may have to give it a try! but i do like the sound of 1on 1off.... maybe could include the push/pull/legs workout every other week!
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Old 07-11-2007, 03:38 PM   #7 (permalink)
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Re: Day on, day off Training?
Quote:
Originally Posted by shorty View Post
got this from seach page posted by Lux...

Example

Push
Bench press
Shoulder press
Dips

Pull
Deadlifts
Bent over row
Pullups

Legs
Squats
SLDL - what does this stand for?
Calf raise

may have to give it a try! but i do like the sound of 1on 1off.... maybe could include the push/pull/legs workout every other week!
Stiff Leg Dead Lift
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Old 07-11-2007, 03:40 PM   #8 (permalink)
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Re: Day on, day off Training?
Quote:
Originally Posted by shorty View Post
got this from seach page posted by Lux...

Example

Push
Bench press
Shoulder press
Dips

Pull
Deadlifts
Bent over row
Pullups

Legs
Squats
SLDL - what does this stand for?
Calf raise

may have to give it a try! but i do like the sound of 1on 1off.... maybe could include the push/pull/legs workout every other week!
I personally reckon thats a much better training split
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Old 07-11-2007, 03:45 PM   #9 (permalink)
is 6 weeks out from his winners massage not the kind itraininthedark had lol
 
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Re: Day on, day off Training?
ahhhh - cheers bud!!....
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Old 07-11-2007, 04:10 PM   #10 (permalink)
is 6 weeks out from his winners massage not the kind itraininthedark had lol
 
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Re: Day on, day off Training?
Quote:
Originally Posted by Bulldozer View Post
I personally reckon thats a much better training split
before you say that...lol here's the idea for the 1 on 1 off split!

day 1 chest & abs
Incline db press
flat db flyes
close grip bench press
5-10 on abs

day 2 off

day 3 legs & calves
hack squats (cant do squats due to my knees) :(
45degree leg press machine
leg extensions/leg curls
standing calve raises

day 4 off

day 5 shoulders & traps
seated db press/barbell
side lat raises
bent over rear delt raises
traps done with barbell

day 6 off

day 7 back arms
chins
deadlifts
rows
db/barbel curls
scullcrushers

day 1 off

repeat....

better or not!
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