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braves561
05-04-10, 5:09 pm
Im back to training each bodypart 1x per week as opposed to 2x per week.

Looking for a new split. I have been lifting about 4 years

C.Coronato
05-04-10, 5:15 pm
Find what works for you. My current split is this:

Shoulders
Back
Chest
Hams/Calves
Arms
Quads
Off.

prowrestler
05-04-10, 5:19 pm
google...

you really....really need to learn how to stick with something that works and not bounce all over the place and change routines 24/7. if you keep switching routines, how the fuck do you expect to view change and progress?

its not some magical routine thats gonna get you results. just train smart and eat like its your job.

push/pull/leg day is my reccomendation.

In Flames
05-04-10, 5:33 pm
Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

For initial compound movement in each workout work in the 3-5 rep range. For the next compound movement typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range.

Zeeshan Sheikh
05-04-10, 7:09 pm
google...

you really....really need to learn how to stick with something that works and not bounce all over the place and change routines 24/7. if you keep switching routines, how the fuck do you expect to view change and progress?

its not some magical routine thats gonna get you results. just train smart and eat like its your job.

push/pull/leg day is my reccomendation.


Absolutely right. You need to stick with a routine for a while to know if its working.

Joseph V
05-04-10, 11:14 pm
i believe you gotta experiment with how your body responds to training 3 days in a row, 2 days in a row, 4 days in a row or 5 days in a row..it took me almost a year to find my happy medium where i feel most comfortable at.