Training split - UK-Muscle Body Building Community

demon · 27-08-2003, 12:50 PM

People,

I was wondering what sort of training routine split most of you have. It seems that a lot of people go for the 4 day split, but I was wondering if any of you do anthing different.

The reason I ask is that I'm currently doing an upper / lower body split, training 3 times a week. However, I think that my legs are improving better than my upper body, so I was considering changing things to a 3-way split, with two of the days spent on upper body and the other one on lower. I can't, unfortunately, train more than three times per week at the minute, so a four-day split would probably be out.

Any thoughts?

Jock · 27-08-2003, 01:25 PM

Mon: Chest/Tris

Wed: Legs/Bis

Fri: Back/Shoulders

Jock

**hackskii** · 05-11-2003, 02:08 AM

Monday: Chest
Tuesday: back
Wednesday: legs
Thursday: Arms (bi and tri)
Friday: shoulders
sometimes I go in on a Sat and do hams, inner and outer quads and abs. Spend about 20-25 minutes per body part except legs.

**Great White** · 05-11-2003, 02:15 PM

Wow Hackskii. You want to be careful of overtraining bro

Mon: Chest + Bi`s
Tue : Shoulders + Tri`s

Thr: Chest + Back
Fri : Legs + Various

Abs 2 or 3 time a week, ocasionally do 1 day over the weekend

powerU · 05-11-2003, 03:14 PM

Mon: Chest/Tri's
Tues: Back/Bi's

Wed: Rest

Thr: Legs
Fri: Shoulders/Traps

Sat: Rest/Pub!
Sun: Cardio

**hackskii** · 05-11-2003, 04:58 PM

Paul, you are working chest twice a week?

I know it sounds little but am getting stronger and every body part is stronger. In fact this is the strongest I have ever been even cycling. I am 44 too. But what ever works.
I am a firm believer in less sets and more intensity. When I lift I go to failure for at least 1 set lifting heavy or light, I dont count and hit a number then stop, I go to failure with a spotter.

winger · 14-11-2003, 05:16 PM

Yea I agree. More intensity and less time spent in the gym. If you are getting stronger than you are doing the right thing. Don't forget the older you get the longer recouperation you need. If you overlap your lifts you can hit the muscle twice inderectly. Say you do chest on monday and arms on thursday and for your arms you throw in a set of dips you get some chest in there and still are only training chest once a week so to speak.

Desdicado · 19-11-2003, 01:49 PM

This week for me

Sunday- Biceps and Squats
Monday- Triceps and Calves
Tuesday- Back and Hamstrings (with lots of deads)
Wed & Thursday -Rest
Friday -Chest and Shoulder press
Sat -Rest

Not an ideal split by any means but last week I didn't train my tris or bis as I had a cold so wanted to hit them first this week.

Training days are a bit skewed just now as my other half works evenings now so sometimes training has to fit in with looking after the baby.

T-man · 19-11-2003, 11:21 PM

Day 1 Legs
Day 2 Chest
Day 3 Rest
Day 4 Back
Day 5 Shoulders
Day 6 Arms
Day 7 Rest

Each workout 50-60 Mins. Very hard with little rest between sets.
I still feel overtrained.

winger · 20-11-2003, 03:15 AM

I like it. It just makes sense. Now, what do you do on those days?How many sets, reps, and how many excercises?
What kind of diet do you have? Me I like protein at each meal, and I like to eat frequently. If you are lean then this dosn't apply to you. But if you have a few pounds to loose, on your off days do cardio. I dont mean train for a marathon but do 20 minutes of hard cardio on your off days. I have done this and I lost 17 pounds and my strength is up. Dont ask me why but it works. It also makes you the total athlete.

T-man · 21-11-2003, 01:26 AM

Diet 4,500 + cals, 400 g protein.

Each workout begins with 5-10 mins light warm up on bike then a few very light sets with the dumbells warming up that particular body part and a bit of streaching.

Like I said each workout less than an hour.

day 1 Legs
light leg extensions and leg curls to warm up/pre exhaust.
Squats 4 sets 6-12 reps after light warm up
Leg press 4 sets 10 -15 reps
Leg extensions 1 heavy triple drop set.
Leg curls 4 sets 8 -12 reps
Seated calf raise 4 sets 10 -20 reps
Standing calf raise 4 sets 10 -20 reps
Seated calf raise 1 triple drop set.

day 2 Chest and abs
Pec deck warm up/pre exhaust
Flat bench barbell or dumbell alternate every 2 weeks 4 sets 6-12 reps after light warm up.
Incline bench barbell or dumbell alternate every 2 weeks 3 sets 6-12 reps and 1 drop set.
Pec deck 1 triple drop set
Cable crossovers 2 sets 10 reps

Crunches 3 sets
Reverse crunches 3 sets
Hanging leg raises 3 sets

day 4 Back
Pulldowns 4 sets 8-12 reps after light warm up.
Bent over rows 4 sets 8-12 reps.
Low pully rows 3 sets 8-12 reps.
Deadlifts 3 sets 8-12 reps
Back extensions 3 sets

day 5 Shoulders
Front press 4 sets 8-12 reps after light warm up
Seated side lateral 4 sets 8-12 reps.
Cable side lateral 2 sets 8-12 reps.
Upright rows 3 sets 8-12 reps
Shrugs 4 sets 10-15 reps

day 6 Arms
bis
Seated alternate dumbell curls 4 sets 6-10 reps after light warm up
Standing barbell curls 4 sets 6-10 reps and 1 drop set
Single arm cable preacher curls 3 sets 8-12 reps

tris
Close grip bench 4 sets 6-10 reps after light warm up.
Skull crushers 4 sets 8-10 reps
Pressdowns 4 sets 8-12 reps
Overhead cable extensions 3 sets 8-12 reps

forearms
3 giant sets
Reverse curl
Wrist curl
Reverse wrist curl

Finish each workout with a bit of streaching.

I used to do cardio first thing in the morning on my bike at home on my rest days, but am trying to gain weight at the moment so have stoped.

I think thats about it. That took me ages to type.

winger · 21-11-2003, 02:43 AM

Wow, take notes guys, prefatigue the muscle and then stay in the 8 to 12 rep range, heavy. Alternating exercises, you are a vet for sure. I really like your routine. If I could criteak your routine, it would be in the back dept. You do 1 widening and 3 thickening. You want to gain weight and size so that is good, but beings as the back is the biggest sheet of muscle you might want to throw in one more widening exercise, or alternate them.
You might want to not prefatigue after about 5 workouts only to go heavy to stimulate muscle growth and to change your workouts, then go back to your original routine. I really like your routine. The only thing that bothers me is your protein. It sounds like allot. Don't forget, 1 1/2 grams of protein per pound of body weight. Drink allot of water also.

powerU · 21-11-2003, 11:07 AM

what are the best back widening exercises?
i currently do
Deadlifts: 4-5 x 2-5
Pullups/pulldowns: 3x8
Bent-over rows: 2x10
Barbell curls: 3x8
Hammer curls: 3x6-10

back/bi's on a tuesday!

winger · 21-11-2003, 02:25 PM

Wide pullups, in front, only cause behind is bad for the rotator. Pullovers of some sort work the lat. The excercises that I am talking about hit the lat more than the back. Close pulls hit more lat than back also.

**hackskii** · 21-11-2003, 08:48 PM

Good Winger,
I would do wide pullups with a full stretch at the bottom and pull high. Or you can do pulldowns with a full stretch at the bottom. So you can do 3 sets of 8-12 reps for pulldowns then if you dont feel that you did enough you can do 2 sets with a narrow grip with the hands facing in or out with a stretch at the bottom.

27-08-2003, 12:50 PM	#1 (permalink)
demon Looking Freaky Join Date: Apr 2003 Location: Northern Ireland Posts: 809	Training split People, I was wondering what sort of training routine split most of you have. It seems that a lot of people go for the 4 day split, but I was wondering if any of you do anthing different. The reason I ask is that I'm currently doing an upper / lower body split, training 3 times a week. However, I think that my legs are improving better than my upper body, so I was considering changing things to a 3-way split, with two of the days spent on upper body and the other one on lower. I can't, unfortunately, train more than three times per week at the minute, so a four-day split would probably be out. Any thoughts?

05-11-2003, 04:58 PM	#6 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Paul, you are working chest twice a week? I know it sounds little but am getting stronger and every body part is stronger. In fact this is the strongest I have ever been even cycling. I am 44 too. But what ever works. I am a firm believer in less sets and more intensity. When I lift I go to failure for at least 1 set lifting heavy or light, I dont count and hit a number then stop, I go to failure with a spotter. Last edited by hackskii; 05-11-2003 at 05:03 PM.

27-08-2003, 01:25 PM	#2 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,082	Mon: Chest/Tris Wed: Legs/Bis Fri: Back/Shoulders Jock

05-11-2003, 02:08 AM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Monday: Chest Tuesday: back Wednesday: legs Thursday: Arms (bi and tri) Friday: shoulders sometimes I go in on a Sat and do hams, inner and outer quads and abs. Spend about 20-25 minutes per body part except legs.

05-11-2003, 02:15 PM	#4 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,262	Wow Hackskii. You want to be careful of overtraining bro Mon: Chest + Bi`s Tue : Shoulders + Tri`s Thr: Chest + Back Fri : Legs + Various Abs 2 or 3 time a week, ocasionally do 1 day over the weekend

05-11-2003, 03:14 PM	#5 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	Mon: Chest/Tri's Tues: Back/Bi's Wed: Rest Thr: Legs Fri: Shoulders/Traps Sat: Rest/Pub! Sun: Cardio

14-11-2003, 05:16 PM	#7 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,402 Blog Entries: 1	Yea I agree. More intensity and less time spent in the gym. If you are getting stronger than you are doing the right thing. Don't forget the older you get the longer recouperation you need. If you overlap your lifts you can hit the muscle twice inderectly. Say you do chest on monday and arms on thursday and for your arms you throw in a set of dips you get some chest in there and still are only training chest once a week so to speak.

19-11-2003, 01:49 PM	#8 (permalink)
Desdicado Gym Addict Join Date: May 2003 Location: Edinburgh, Scotland Posts: 153	This week for me Sunday- Biceps and Squats Monday- Triceps and Calves Tuesday- Back and Hamstrings (with lots of deads) Wed & Thursday -Rest Friday -Chest and Shoulder press Sat -Rest Not an ideal split by any means but last week I didn't train my tris or bis as I had a cold so wanted to hit them first this week. Training days are a bit skewed just now as my other half works evenings now so sometimes training has to fit in with looking after the baby.

19-11-2003, 11:21 PM	#9 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	Day 1 Legs Day 2 Chest Day 3 Rest Day 4 Back Day 5 Shoulders Day 6 Arms Day 7 Rest Each workout 50-60 Mins. Very hard with little rest between sets. I still feel overtrained.

20-11-2003, 03:15 AM	#10 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,402 Blog Entries: 1	I like it. It just makes sense. Now, what do you do on those days?How many sets, reps, and how many excercises? What kind of diet do you have? Me I like protein at each meal, and I like to eat frequently. If you are lean then this dosn't apply to you. But if you have a few pounds to loose, on your off days do cardio. I dont mean train for a marathon but do 20 minutes of hard cardio on your off days. I have done this and I lost 17 pounds and my strength is up. Dont ask me why but it works. It also makes you the total athlete.

21-11-2003, 01:26 AM	#11 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	Diet 4,500 + cals, 400 g protein. Each workout begins with 5-10 mins light warm up on bike then a few very light sets with the dumbells warming up that particular body part and a bit of streaching. Like I said each workout less than an hour. day 1 Legs light leg extensions and leg curls to warm up/pre exhaust. Squats 4 sets 6-12 reps after light warm up Leg press 4 sets 10 -15 reps Leg extensions 1 heavy triple drop set. Leg curls 4 sets 8 -12 reps Seated calf raise 4 sets 10 -20 reps Standing calf raise 4 sets 10 -20 reps Seated calf raise 1 triple drop set. day 2 Chest and abs Pec deck warm up/pre exhaust Flat bench barbell or dumbell alternate every 2 weeks 4 sets 6-12 reps after light warm up. Incline bench barbell or dumbell alternate every 2 weeks 3 sets 6-12 reps and 1 drop set. Pec deck 1 triple drop set Cable crossovers 2 sets 10 reps Crunches 3 sets Reverse crunches 3 sets Hanging leg raises 3 sets day 4 Back Pulldowns 4 sets 8-12 reps after light warm up. Bent over rows 4 sets 8-12 reps. Low pully rows 3 sets 8-12 reps. Deadlifts 3 sets 8-12 reps Back extensions 3 sets day 5 Shoulders Front press 4 sets 8-12 reps after light warm up Seated side lateral 4 sets 8-12 reps. Cable side lateral 2 sets 8-12 reps. Upright rows 3 sets 8-12 reps Shrugs 4 sets 10-15 reps day 6 Arms bis Seated alternate dumbell curls 4 sets 6-10 reps after light warm up Standing barbell curls 4 sets 6-10 reps and 1 drop set Single arm cable preacher curls 3 sets 8-12 reps tris Close grip bench 4 sets 6-10 reps after light warm up. Skull crushers 4 sets 8-10 reps Pressdowns 4 sets 8-12 reps Overhead cable extensions 3 sets 8-12 reps forearms 3 giant sets Reverse curl Wrist curl Reverse wrist curl Finish each workout with a bit of streaching. I used to do cardio first thing in the morning on my bike at home on my rest days, but am trying to gain weight at the moment so have stoped. I think thats about it. That took me ages to type.

21-11-2003, 02:43 AM	#12 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,402 Blog Entries: 1	Wow, take notes guys, prefatigue the muscle and then stay in the 8 to 12 rep range, heavy. Alternating exercises, you are a vet for sure. I really like your routine. If I could criteak your routine, it would be in the back dept. You do 1 widening and 3 thickening. You want to gain weight and size so that is good, but beings as the back is the biggest sheet of muscle you might want to throw in one more widening exercise, or alternate them. You might want to not prefatigue after about 5 workouts only to go heavy to stimulate muscle growth and to change your workouts, then go back to your original routine. I really like your routine. The only thing that bothers me is your protein. It sounds like allot. Don't forget, 1 1/2 grams of protein per pound of body weight. Drink allot of water also.

21-11-2003, 11:07 AM	#13 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	what are the best back widening exercises? i currently do Deadlifts: 4-5 x 2-5 Pullups/pulldowns: 3x8 Bent-over rows: 2x10 Barbell curls: 3x8 Hammer curls: 3x6-10 back/bi's on a tuesday!

21-11-2003, 02:25 PM	#14 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,402 Blog Entries: 1	Wide pullups, in front, only cause behind is bad for the rotator. Pullovers of some sort work the lat. The excercises that I am talking about hit the lat more than the back. Close pulls hit more lat than back also.

21-11-2003, 08:48 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Good Winger, I would do wide pullups with a full stretch at the bottom and pull high. Or you can do pulldowns with a full stretch at the bottom. So you can do 3 sets of 8-12 reps for pulldowns then if you dont feel that you did enough you can do 2 sets with a narrow grip with the hands facing in or out with a stretch at the bottom.