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2007/03/30, 10:53 PM
Hey I'm trying to come up with a new split to train each muscle group twice weekly (3days on 1 day off)
Currently I do(I'll show it starting monday for simplicity, but the days vary weekly)
Monday: Chest/back- Total 9 sets for chest and 9 for back, 3-4 sets for traps.
Tuesday: Legs- Total 12 sets
Wednesday: Shoulder/arms: 11-12 sets shoulders, 7 sets tri's/7 sets bi's. Thursday off/ Friday start cycle again.
Ok so does anyone have any advice on how to split it up differently because I don't really like doing chest/back together. Also any advice on how to train each muscle group 2x/week on a set schedule(ie monday is always chest, tuesday always back, etc.), along with any comments about the volume of my current schedule(Over/under training) would be very appreciated.
Thanks in advance.
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2007/03/31, 03:26 PM
For starters please fill out your profile so we know something about you. (Age, gender, experience, etc...)
There are so many different opinions out there on routines it will make your head spin. You have to try some out and see what works for you. For me I prefer one of the these three:
(1) Today Body (Lift 3 days)
(2) Upper Vertical, Lower, Upper Horizontal (Lift 3 days)
(3) Upper, Lower, Upper, Lower (Lift 4 days)
Have your tried one of the FT routines? Good Luck !!!!
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Those who want tolerance must be tolerant to intolerance.
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2007/04/01, 09:33 AM
I forgot to mention. Try and focus your workouts around the Squat, Deadlift, Bench, Over Head Press, Rows, Chins, Dips and all there variations. Supplement with isolation.
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Those who want tolerance must be tolerant to intolerance.
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2007/04/04, 11:07 AM
1. chest/triceps
2. legs/shoulders
3. back/biceps
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2007/04/05, 02:36 PM
If you are 'well trained', twice per week can inded be optimal. Just as research shows that endurance training adaptations take place with a minimum of 3 sessions per weeek, chances are good that muscle will be shown at some point to be close. Experiment with your 'recovery ability'. This will be the indicator on how often you can train. You may in fact find that some muscles you will be able to train twice, while others may not.
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"If it ain't broke, you aren't trying."
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2007/04/09, 08:10 PM
your best bet here
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Quoting from big_j_scf:
1. chest/triceps
2. legs/shoulders
3. back/biceps
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