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post #1 of 16 (permalink) Old 11-13-2008, 07:07 PM Thread Starter
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Training splits

So what is everyone's training splits. How many days, what days and what bodyparts?

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post #2 of 16 (permalink) Old 11-13-2008, 07:37 PM
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I'm also interested in a more structured/faster paced routine. I go 6 on 1 off for the most part.

Day1 - Bi/Tr
Day2 - Core Work
Day3 - Chest/Back
Day4 - Legs
Day5- Shoulders
Day6- Core again.
Day7- If I dont take a day off I'll usually hit legs again on day 7.
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post #3 of 16 (permalink) Old 11-13-2008, 08:00 PM Thread Starter
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Quote:
Originally Posted by Brandon-K
I'm also interested in a more structured/faster paced routine. I go 6 on 1 off for the most part.

Day1 - Bi/Tr
Day2 - Core Work
Day3 - Chest/Back
Day4 - Legs
Day5- Shoulders
Day6- Core again.
Day7- If I dont take a day off I'll usually hit legs again on day 7.
you don't ever feel wore out on a 6 day schedule? i was thinking of trying one out.

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post #4 of 16 (permalink) Old 11-13-2008, 09:05 PM
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Quote:
Originally Posted by SuperWho?
you don't ever feel wore out on a 6 day schedule? i was thinking of trying one out.
I started out 4 days a week and worked up to 6 over time. I'll hit the weights even if I'm feeling worn the fuck out. After about 20 minutes of lifting I'm over being tired and ready to work. I will take an extra day here and there if I'm having bad joint pain or something along those lines but for the most part it's all mind over matter.
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post #5 of 16 (permalink) Old 11-13-2008, 09:55 PM
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2 on 1 off split.

Legs/Bi's
Back/Shoulders
Off
Chest/Tri's
Legs/Bi's
Off
Back/Shoulders
and so on......

I hit each muscle group with at least 5 different exercises with reps of 6-8.

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post #6 of 16 (permalink) Old 11-14-2008, 07:26 AM
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Quote:
Originally Posted by GRAYHORSE
2 on 1 off split.

Legs/Bi's
Back/Shoulders
Off
Chest/Tri's
Legs/Bi's
Off
Back/Shoulders
and so on......

I hit each muscle group with at least 5 different exercises with reps of 6-8.
I could have swore you said you didn't work your bi's very much...

This is what has worked best for me.
I have tried the split routines, but as many exercises that I do, it won't work for me.
I'm FAR too sore when first starting out.
If light weight feels heavy = overtraining.
I can't take that many days off either, due to my addiction.

6 days a week:

Sunday: Legs
Monday: Chest
Tuesday: Bi's
Wednesday: Tri's
Thursday: Back
Friday: Shoulders
Saturday: Off


I hit each muscle group with at least 10 different exercises with reps of 8-12.
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post #7 of 16 (permalink) Old 11-14-2008, 10:25 AM
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Quote:
Originally Posted by Stangin4Lyfe
I could have swore you said you didn't work your bi's very much...

I never did much at all, but with you guys giving me a hard time i just switched from legs and shoulders to back and shoulders and put bi's on leg day.

It's been 2 weeks like this, and my Leg days are much better with just bi's.

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post #8 of 16 (permalink) Old 11-14-2008, 12:25 PM
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Quote:
Originally Posted by GRAYHORSE
I never did much at all, but with you guys giving me a hard time i just switched from legs and shoulders to back and shoulders and put bi's on leg day.

It's been 2 weeks like this, and my Leg days are much better with just bi's.
Must be your deep down love for bodybuilding coming out in ya!
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post #9 of 16 (permalink) Old 11-14-2008, 12:56 PM
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everyones body could use time off though i hit it hard for 3 weeks & take 4 maybe 5 days off.ive noticed muscle gain & strength
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post #10 of 16 (permalink) Old 11-14-2008, 05:43 PM Thread Starter
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I was thinking of going from my 4 day on, 3 off split, to something where i could focus on each bodypart more, so the 6 day on 1 off was appealing to me.

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post #11 of 16 (permalink) Old 11-14-2008, 06:13 PM
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bi/tri
back/shoulders
chest
legs
bi/tri
5 on 2 off

I'll show your president the same respect you showed mine.
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post #12 of 16 (permalink) Old 11-16-2008, 10:06 AM
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I switch mine up a good bit. Usually it goes like this
Monday & Thurs=Back, Shoulders & Bi's
Tuesday & Friday= Chest & Tri's
Wed is legs once in a while, I never work legs but need to.

After about a month I switch to Chest/Bi's and Back/Tri's, do that for a month then go back to Back/Bi's and Chest/Tri's.

I go heavy, and no more than 10 reps for a warmup, and 8 for first set. Usually I'll pyramid the weight going up as the reps come down, with my sets being 8,6, and try for 5 on last one. However, being 180lbs with small bone structure has caused me problems with my joints in my wrists/elbows. I guess the EZ bar curls with 160lbs on it was too much. I now try to do less weight and concentrate on the muscles themselves instead of the weight. Staying hurt sucks.
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post #13 of 16 (permalink) Old 11-16-2008, 12:39 PM
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Quote:
Originally Posted by CorDog009
I switch mine up a good bit. Usually it goes like this
Monday & Thurs=Back, Shoulders & Bi's
Tuesday & Friday= Chest & Tri's
Wed is legs once in a while, I never work legs but need to.

After about a month I switch to Chest/Bi's and Back/Tri's, do that for a month then go back to Back/Bi's and Chest/Tri's.

I go heavy, and no more than 10 reps for a warmup, and 8 for first set. Usually I'll pyramid the weight going up as the reps come down, with my sets being 8,6, and try for 5 on last one. However, being 180lbs with small bone structure has caused me problems with my joints in my wrists/elbows. I guess the EZ bar curls with 160lbs on it was too much. I now try to do less weight and concentrate on the muscles themselves instead of the weight. Staying hurt sucks.


Legs should be your most important day. Maybe you should try Tuesday and Friday for your leg days.

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post #14 of 16 (permalink) Old 11-16-2008, 01:07 PM Thread Starter
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^^^ Absolutely, me being as tall as I am, if I don't go balls to the wall on leg day, I look like I have chicken legs. I plan my life around leg day because of the pain I know is coming. Luckily I found this a while back and it works better than any other OTC crap you can buy for DOMS.

http://www.traumeel.com/products/?sm...odID=1&modus=1

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post #15 of 16 (permalink) Old 11-17-2008, 10:11 AM
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Quote:
Originally Posted by GRAYHORSE
Legs should be your most important day. Maybe you should try Tuesday and Friday for your leg days.
I know I need to do them more, just hate not being able to walk the next few days. When I get home from Iraq in 2 weeks I'm gonna start doin them every Friday for starters, so I can lay up and complain all weekend if I have to. Then throw in another day like Tuesday. Just gotta track down some more meds
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post #16 of 16 (permalink) Old 11-17-2008, 10:41 AM Thread Starter
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go to the link i posted, it really takes away the soreness, best stuff ever

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