what are your thoughts ? - UK-Muscle Body Building Community

londona1 · 21-05-2008, 01:15 AM

Hi im after peoples thoughts/ideas on getting the best results from the time i have to use the gym.

im thinking of trying 3 days training 1 day off looking like :

chest , bi , abs
legs , shoulders ,
back , tri , abs

i understand about over training etc so maybe thinking low rep days and high rep days

any thoughts ???

i trained for about 18 months with good results but its been about 8 months and most gains have gone my aim is to hopfully put back on what i had plus more.

regards

Lost Soul · 21-05-2008, 07:06 AM

do that all in one week

mon/wed/fri

keep reps and sets the same

OR switch to 3 full body routines

bigacb · 21-05-2008, 09:05 AM

When i did a 3 day split it looked like this:

Mon: Chest, Lats and bis
Wed: Shoulders, traps and tris
Fri: Quads, hammies and calves

I used to do 9 sets for large muscles like chest and lats and for bis and tris 3 sets.

**Aftershock** · 21-05-2008, 10:56 AM

My personal favorite split is.

Quads, Hams, Calves

Chest, Front Delts, Triceps

Back, Rear Delts, Biceps

Although I don't do any direct arm work now, less is more

I actually make more progress on a 9 or 10 day rotation. A week doesn't seem to give me enough time to recover properly.

21-05-2008, 01:15 AM	#1 (permalink)
londona1 Fîrë Fíghtër în Traîníng Join Date: Oct 2004 Location: hertfordshire Posts: 19	what are your thoughts ? Hi im after peoples thoughts/ideas on getting the best results from the time i have to use the gym. im thinking of trying 3 days training 1 day off looking like : chest , bi , abs legs , shoulders , back , tri , abs i understand about over training etc so maybe thinking low rep days and high rep days any thoughts ??? i trained for about 18 months with good results but its been about 8 months and most gains have gone my aim is to hopfully put back on what i had plus more. regards

21-05-2008, 07:06 AM	#2 (permalink)
Lost Soul Curing the 'Arms & Supplements Syndrome' (ASS) Join Date: Apr 2008 Location: Cardiff Posts: 5,141	Re: what are your thoughts ? do that all in one week mon/wed/fri keep reps and sets the same OR switch to 3 full body routines

21-05-2008, 09:05 AM	#3 (permalink)
bigacb is bulk cutting...exactly. Join Date: Nov 2007 Location: Manchester Posts: 933	Re: what are your thoughts ? When i did a 3 day split it looked like this: Mon: Chest, Lats and bis Wed: Shoulders, traps and tris Fri: Quads, hammies and calves I used to do 9 sets for large muscles like chest and lats and for bis and tris 3 sets.

21-05-2008, 10:56 AM	#4 (permalink)
Aftershock UK-Muscle Moderator Join Date: Jan 2004 Posts: 4,057	Re: what are your thoughts ? My personal favorite split is. Quads, Hams, Calves Chest, Front Delts, Triceps Back, Rear Delts, Biceps Although I don't do any direct arm work now, less is more I actually make more progress on a 9 or 10 day rotation. A week doesn't seem to give me enough time to recover properly.

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