please teach me about split routines

tommo · 15-04-2004, 10:20 PM

hi everyone.

Just a quick question about split routines. From what i have seen a larger muscle group tends to be worked along side a smaller supporting muscle. For example triceps are usually worked the same day as the chest (this is just going on the 4-5 workouts i have just been looking at, i may be wrong). However i tend to find that after working my chest my triceps tend to start feeling sore, obviously this means that when i start to work my triceps specificaly, becasue they already ache, my workout is hampered slightly. Wouldnt it make more sense to work two sets of muscles completely unrelated in a workout e.g chest and legs one day,, shoulders biceps.... i dont really know, i dont know too much on this topic.
I was wondering if anyone could tell me a bit about split routines and what works for them, baring in mind i aim to do weights 3 days a week.

thanks everyone

IanUK · 16-04-2004, 08:00 PM

3 day weeks a difficult one, i would do it like this but its down to individual.

bi's and back

chest and tri's

shoulders and legs

and chuck some abbs and forearms in when you feel energised.

I know its not what you wanted to hear but its how i find it best for me, yeah your tris will ache a bit becasue you hit them on the chest workout but the way i see it is there getting an extra workout.

Anonymous · 17-04-2004, 01:13 AM

you would be better doing a 4 day week,or even a 5 day week.

this way you can target each muscle intensely,and wont feel as fatique from the musclegroup u do first.

i do a 6 day week,30-40 minutes a day

this is my current.

monday-chest
tuesday-triceps-calves
wednesday-back
thursday-shoulders and traps.
friday legs
sat-off
sun-biceps.

my sessions are short and intense 2minutes rest between sets.

but if i was going to do a 3day week,i would choose it exactly how ian says.

is there anyway u could do a extra day?

Benj · 17-04-2004, 06:00 PM

Here are some of the reasons I thought up why you train supporting muscle groups in the same workout:

If your triceps are still sore from one day then the effort you can put into your chest wont be as much.

You can risk over training, not that likely

thats all I could think of, antone else go any ideas?

15-04-2004, 10:20 PM	#1 (permalink)
tommo Under Construction Join Date: Apr 2004 Posts: 17 Rep Power:	please teach me about split routines hi everyone. Just a quick question about split routines. From what i have seen a larger muscle group tends to be worked along side a smaller supporting muscle. For example triceps are usually worked the same day as the chest (this is just going on the 4-5 workouts i have just been looking at, i may be wrong). However i tend to find that after working my chest my triceps tend to start feeling sore, obviously this means that when i start to work my triceps specificaly, becasue they already ache, my workout is hampered slightly. Wouldnt it make more sense to work two sets of muscles completely unrelated in a workout e.g chest and legs one day,, shoulders biceps.... i dont really know, i dont know too much on this topic. I was wondering if anyone could tell me a bit about split routines and what works for them, baring in mind i aim to do weights 3 days a week. thanks everyone

16-04-2004, 08:00 PM	#2 (permalink)
IanUK Making Progress Join Date: Feb 2004 Location: England Posts: 348 Rep Power:	3 day weeks a difficult one, i would do it like this but its down to individual. bi's and back chest and tri's shoulders and legs and chuck some abbs and forearms in when you feel energised. I know its not what you wanted to hear but its how i find it best for me, yeah your tris will ache a bit becasue you hit them on the chest workout but the way i see it is there getting an extra workout. ______________________ You can never have enough protein!

17-04-2004, 06:00 PM	#4 (permalink)
Benj Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power:	Here are some of the reasons I thought up why you train supporting muscle groups in the same workout: If your triceps are still sore from one day then the effort you can put into your chest wont be as much. You can risk over training, not that likely thats all I could think of, antone else go any ideas? ______________________ Benj

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17-04-2004, 01:13 AM	#3 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	you would be better doing a 4 day week,or even a 5 day week. this way you can target each muscle intensely,and wont feel as fatique from the musclegroup u do first. i do a 6 day week,30-40 minutes a day this is my current. monday-chest tuesday-triceps-calves wednesday-back thursday-shoulders and traps. friday legs sat-off sun-biceps. my sessions are short and intense 2minutes rest between sets. but if i was going to do a 3day week,i would choose it exactly how ian says. is there anyway u could do a extra day?