Splits or full body routine??
- Thread starter modyio
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Ok then what about:
Mon:chest
Tue:back
wed:legs
Thu:biceps & triceps
Fri:shoulders & traps
I would train abs 3 times a week, is this routine good or what would you suggest?
That's close to mine.
I do
chest/tri's
back/bi's/ab's
legs
shoulders/traps/ab's
off
start again on the 6th day….always a different day of the week for any given routine
I do
chest/tri's
back/bi's/ab's
legs
shoulders/traps/ab's
off
start again on the 6th day….always a different day of the week for any given routine
DTA707
Banned
I like a little more frequency and less volume personally. I do
Push
Pull
Off
Legs
Push
Off
Off
Pull
Push
Off
Legs
Pull
Off
Off
Repeat
So I'm hitting everything but legs 1.5 times a week. Alternating between light and heavy on my big compounds. I personally like having a limited amount of movements and focusing on getting strong on them. For chest I just do flat bench and incline for example. At the end of the day if you like your routine, are are getting progressive overload, you can recover and you're consistent you have a good routine.
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Push
Pull
Off
Legs
Push
Off
Off
Pull
Push
Off
Legs
Pull
Off
Off
Repeat
So I'm hitting everything but legs 1.5 times a week. Alternating between light and heavy on my big compounds. I personally like having a limited amount of movements and focusing on getting strong on them. For chest I just do flat bench and incline for example. At the end of the day if you like your routine, are are getting progressive overload, you can recover and you're consistent you have a good routine.
Sent from my SM-S975L using Tapatalk
^^^^^^^^^^^^
I thought I was reading sub titles to a porno film…..
I thought I was reading sub titles to a porno film…..
Don't train 5 days in a row, refer to my previous post.
Pretty standard split. Always be aware of when you need to change. Change your days, your exercises, etc.
It depends on who you ask and how people respond. Everyone is different. I myself don't like a typical "bro split" at all doing a major body part per day high volume. I never make progress on that shit
I do a upper body/ lower body split high intensity low volume. Everything is hit twice per week and I grow like crazy.
Everybody has their thing. You just have to try something out yourself and see what works. It's all trial and error
I do a upper body/ lower body split high intensity low volume. Everything is hit twice per week and I grow like crazy.
Everybody has their thing. You just have to try something out yourself and see what works. It's all trial and error
️Ok then what full body routine would you recommend me iam gonna try hitting every body part twice a week and see if it would work out for me and thanks for your help.
I'm having success with
Sun push (chest,shoulders, tri)
Mon legs
Tues pull( back, traps, bi)
Wed push
Thurs legs
Fri. Pull
Sat off
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Sun push (chest,shoulders, tri)
Mon legs
Tues pull( back, traps, bi)
Wed push
Thurs legs
Fri. Pull
Sat off
Sent from my iPhone using Tapatalk
I've been doing the same split for more then 10 years and also have had numerous people doing my split and it's proven to be extremely affective for both bulking and cutting. Gaining mass or leaning out is primarily diet. Unless your on AAS you can't or shouldn't train large muscles more then once a week and smaller ones more then Twice a week if you want to heal and recover properly. My split:
Day 1 chest and tris ( if this is a Monday then do back and bis and do chest on Tuesday, for some reason Monday's have always been National Chest day)
Day 2 back and bis with abs
Day 3 off or cardio if cutting
Day 4 legs and calves
Day 5 shoulders and arms and abs ( every other week do arms before shoulders)
Day 6-7 is OFF ( cardio if cutting, eating and resting if bulking)
Their is more to this, when you do bis and tris on Day 1-2 you should be doing isolation movements after you train your chest or back and then on Day 5 you should do compound movements, every once in awhile for days 1-2 train your arms first to pre fatigue them before training back or chest, I will never do the same workout over and over. I change it up with my rep range and rest time and also with the exercises. For the most part if you don't know many exercises you can do the same routine for a long time you just have to change up the rep range/rest time. If Monday I trained chest heavy then tomorrow when I do back I'll go light with high reps and minimal rest time. Then on Thursday when I do legs I'll go heavy 6-10 reps resting up to 3 minutes on compound movements and Friday when I do shoulders and arms I'll go medium reps 12-15 resting up to 1 1/2 minutes if compound movements. REGARDLESS what rep range I'm doing it's ALWAYS train to failure once properly warmed up. Form is key and every movement has a contraction or flexing of the muscle at the end of the positive part of the movement. Sometimes I'll hold up to 3 seconds for the squeeze. Never sit between reps and leave that Damn phone in your car and drink some water, walk around and get refocused for your next set. If I'm cutting I'll do my wake up cardio. I usuallytry not to train until the afternoon after I've had at least 2 meals getting my glucose storage up. The key is your intensity in the gym and what you do when you leave the gym to recover so when you walk back into the gym those muscle have healed and recovered and are ready to be shocked again.
Day 1 chest and tris ( if this is a Monday then do back and bis and do chest on Tuesday, for some reason Monday's have always been National Chest day)
Day 2 back and bis with abs
Day 3 off or cardio if cutting
Day 4 legs and calves
Day 5 shoulders and arms and abs ( every other week do arms before shoulders)
Day 6-7 is OFF ( cardio if cutting, eating and resting if bulking)
Their is more to this, when you do bis and tris on Day 1-2 you should be doing isolation movements after you train your chest or back and then on Day 5 you should do compound movements, every once in awhile for days 1-2 train your arms first to pre fatigue them before training back or chest, I will never do the same workout over and over. I change it up with my rep range and rest time and also with the exercises. For the most part if you don't know many exercises you can do the same routine for a long time you just have to change up the rep range/rest time. If Monday I trained chest heavy then tomorrow when I do back I'll go light with high reps and minimal rest time. Then on Thursday when I do legs I'll go heavy 6-10 reps resting up to 3 minutes on compound movements and Friday when I do shoulders and arms I'll go medium reps 12-15 resting up to 1 1/2 minutes if compound movements. REGARDLESS what rep range I'm doing it's ALWAYS train to failure once properly warmed up. Form is key and every movement has a contraction or flexing of the muscle at the end of the positive part of the movement. Sometimes I'll hold up to 3 seconds for the squeeze. Never sit between reps and leave that Damn phone in your car and drink some water, walk around and get refocused for your next set. If I'm cutting I'll do my wake up cardio. I usuallytry not to train until the afternoon after I've had at least 2 meals getting my glucose storage up. The key is your intensity in the gym and what you do when you leave the gym to recover so when you walk back into the gym those muscle have healed and recovered and are ready to be shocked again.
Last edited:
Shoulders?
Yeah I read pull off twice a week ??? LOL^^^^^^^^^^^^
I thought I was reading sub titles to a porno film…..
