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11-29-2020, 11:27 PM | #1 |
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What do you think of this split?
Assuming the athlete is well enhanced and on a clean bulk with excelllebt nutrition.
Day 1 Back and Bis Day 2 Chest. Anterior delts and Tris Day 3 Medical and posterior delts and legs Day 4 Off Repeat So the idea would be that each body part isn’t murdered every four days, just well trained. |
11-30-2020, 05:56 AM | #2 | |
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Day 1 Back including traps Day 2 chest, triceps, biceps Day 3 shoulders all three heads Day 4 legs I try to hit each group 3 times in 14 days. This works very well for me.
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11-30-2020, 10:11 AM | #3 |
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I have always done traps with shoulders. Maybe I should switch it up and hit them with back
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12-09-2020, 10:30 PM | #4 |
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I don't like it but hey opinions are like A-holes haha. Levrone loved the push/pull/legs. Others do as well. I never liked hitting bis after back or tris after chest/delts bcoz they are usually pretty toasted by the time I get to them and the weights are much less.
I've always did splits like: day 1 - chest day 2 - legs day 3 - rest day 4 - back day 5 - delts day 6 - arms day 7 rest repeat There have been times due to shoulder pain (RC) that I would hit delts after back bcoz all the stretching from back really warms the delts up good without exhausting them, so much less pain when hitting the delts. But end of the day, the push/pull I never have liked. If anything, if I were you, I would merely add in rear delts after back, and side delts on your chest/front delts/tris day. That's not really much more work on each of those workouts, and you will have 100% in the tank for legs alone. If one is truly busting ass on legs, they shouldn't have any energy left to do any other bdpt that day anyways.
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12-09-2020, 10:34 PM | #5 |
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Another split I have liked when I couldn't hit the gym 5 days is Yates' split:
day 1 - chest/bis day 2 - legs day 3 - rest day 4 - back/rear delts day 5 - front & side delts/traps/tris day 6 - rest day 7 - repeat
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12-09-2020, 11:06 PM | #6 |
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I've also did similar working arms after chest. However I did the split in a different sequence as I can't hit bis the day after back bcoz bis are fatigued somewhat from back. Also I always take a rest day after 2 days of training - even ON. I just feel on the 3rd consecutive day, I don't have that "ummphh" factor of killing it like the first 2 days. So perhaps, not similar as I thought haha.
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12-10-2020, 07:51 AM | #7 |
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It definitely takes more rest as you age.
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12-10-2020, 06:55 PM | #8 |
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My workout schedule is all over the place now so the consistent schedule is out the door.
I do very similar Day 1. Back n bis Day 2. Chest and triceps Day 3. Rest Day 4. Legs Day 5. Shoulders and traps Day 6. Rest. Random days of abs and cardio thrown in there I’ll likely be doing fasted cardio the the AM soon |
12-10-2020, 07:30 PM | #9 | |
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12-10-2020, 07:45 PM | #10 |
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02-22-2021, 01:35 AM | #11 |
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might as well do posterior delts with back/bis, i figure. they're at least as used doing pullups/rows as bis are.
i also prefer to do shoulders with chest/tris, and i vary each time which one gets to go first. sometimes it's overhead press. sometimes it's dips (chest). whatever. buuuut i can't help but fall into a push-pull-legs even when i try not to. just works for me. i do think, though, that if you want to not "murder" a body part too often, you can just do less volume in a session, but more frequently. i get better overall workouts that way bcause i'm not exhausted by the end, and not sore as fuck the next day or five. Last edited by BrutalHoney; 02-22-2021 at 01:38 AM.. |
02-22-2021, 10:42 PM | #12 |
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I am with dph. I can’t do back and bi’s or chest and tri’s. I never SEEM to get as good a workout and pump if I do them separately.
1. Chest, bi’s 2. Back, tri’s 3. Shoulders, traps 4. Legs I’ll mix in abs on various days. |
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