-S-K-

Looking for some good ideas which I know you guys can provide . So basically I've been doing a 5 day workout split of each body part, I'll be honest it's been hard, and it's left me with good gains but at the same time aches and pains here and there such as my forearms, hands, lower back etc. So I was thinking of doing a different split, basically I want to build my shoulders arm, front, back and medial delt etc. And also the back, get a wider back, stronger back and wider lats. So I was thinking of doing shoulders and back twice a week and everything else once, so say a 4 day split? I can manage a 5 day split, it will be spaced out enough to allow recovery so for example I wouldn't have back monday and back tuesday.

Oppinion of that? Cheers. Because tbh, I think my chest and arms are my best featues, im not a guy who works his arms constantly, I used to just do bicep curl for 3 sets and that was all I did for my biceps once a week. Anyway if I did what I said above for say 2 months because I do want bigger shoulders and back, so if someone here can help me with an ideal split of days and also any ideas or feedback would be great. Cheers.

ParaManiac

3 day split

1 - back - deads,rows,chins
2 - shoulders/chest - incline bench/ohp/dips
3 - legs - squats,sldl's,calves

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-S-K-

Ok well ideally I wanted to work the shoulders and back twice a week. But another problem is I don't do deadlifts, and can't really do squats because my lower back I keep getting pain it's like I go down on the squat and when pushing up I get bad pain in my lower back it's a sharp pain same for the deadlift :(. Im taking a week off to see it recovers really which I hope it does.

ParaManiac

Once a week with maximum effort is plenty.Spend the rest of your time eating and recovering.

Really try to incorporate the squats and deads,these are foundation exercises that will be of most benefit to growth.

__________________
When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


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-S-K-

I know mate, it's just the fact that my back and that it's really annoying. But I gotta say I do more exercises because even though it may not be the best way I just feel it works. For example doing shoulders I'd do military press with the barbell then dumbell press, then some shrugs, then I go to the cables and isolate the shoulder for the rear delt and also the front and medial delt and do say a few sets like that, feel it really works compared to doing compounds all the time. If I can't do squats or deadlifts because my back I get really p!ssed off it's not even funny, hence why I do what I do but I know a defo need to get back into squats I just prey my back fixes if it doesn't then im off to the physio. Cheers.