Training Splits

MrSkinny · 21-04-2005, 11:30 PM

Am just wondering what most guys on this site do as regards a training split.

I am thinking of going to a 3 or 4 day training split so each muscle group gets hit once a week. I can't help feeling that hitting 1 muscle group once per week is a little too infrequent.

I was think of
Monday
---------
Legs

Tuesday
---------
Chest/tris/abs

Thursday
----------
Back/biceps

Friday
------
Shoulders/abs

am currently and have done for a long time a 2 day split, for 3 days a weeks, so 5 days or so between each muscle group so
Monday: Chest/shoulders/tri/abs
Thursday: Legs/back/biceps/abs
Saturday: As Monday

and so on. But tbh its tough and maybe too long in the gym. Also I am getting bored of it now :shock:

Any thoughts? :idea:

redspy · 21-04-2005, 11:48 PM

I like the 4 day split you've outlined above. It's similar to the program I use, which I find offers sufficent recovery time and good growth. I find training muscle groups once per week is fine as my recovery powers aren't what they used to be (I'm 33).

Keep your sessions to a max of 1 hour with high intensity and you should see good results. Be sure to swap in different exercises, rep ranges and variations so your body doesn't become to accustomed to the routine.

Good luck.

MrSkinny · 22-04-2005, 09:40 AM

Cheers Redspy.

Have tried the tuesday and thursday one so far and find it a lot easier than my old routine. i feel muscle tiredness but not as drained as my old routine. I think the time takes about 40 mins (apart from warm-up & stretching) Gives me a chance to get some forearm work in too which I have never done in my life.

Also like you, I'm near 32 and can't do the amount as I used to do when I was 22, lol

I think I will try the same exercises for about 8 weeks before I vary it.

Was thinking of 4 exercises X 3 sets per muscle group (chest/back/shoulders) all sets to positive failure, and 6 exercises x 3 sets for the legs, again to positive failure.

21-04-2005, 11:30 PM	#1 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	Training Splits Am just wondering what most guys on this site do as regards a training split. I am thinking of going to a 3 or 4 day training split so each muscle group gets hit once a week. I can't help feeling that hitting 1 muscle group once per week is a little too infrequent. I was think of Monday --------- Legs Tuesday --------- Chest/tris/abs Thursday ---------- Back/biceps Friday ------ Shoulders/abs am currently and have done for a long time a 2 day split, for 3 days a weeks, so 5 days or so between each muscle group so Monday: Chest/shoulders/tri/abs Thursday: Legs/back/biceps/abs Saturday: As Monday and so on. But tbh its tough and maybe too long in the gym. Also I am getting bored of it now :shock: Any thoughts? :idea:

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

21-04-2005, 11:48 PM	#2 (permalink)
redspy Making Progress Join Date: Mar 2005 Location: Way Out West Posts: 578 Rep Power:	I like the 4 day split you've outlined above. It's similar to the program I use, which I find offers sufficent recovery time and good growth. I find training muscle groups once per week is fine as my recovery powers aren't what they used to be (I'm 33). Keep your sessions to a max of 1 hour with high intensity and you should see good results. Be sure to swap in different exercises, rep ranges and variations so your body doesn't become to accustomed to the routine. Good luck.

22-04-2005, 09:40 AM	#3 (permalink)
MrSkinny Making Progress Join Date: Mar 2005 Location: London Posts: 255 Rep Power:	Cheers Redspy. Have tried the tuesday and thursday one so far and find it a lot easier than my old routine. i feel muscle tiredness but not as drained as my old routine. I think the time takes about 40 mins (apart from warm-up & stretching) Gives me a chance to get some forearm work in too which I have never done in my life. Also like you, I'm near 32 and can't do the amount as I used to do when I was 22, lol I think I will try the same exercises for about 8 weeks before I vary it. Was thinking of 4 exercises X 3 sets per muscle group (chest/back/shoulders) all sets to positive failure, and 6 exercises x 3 sets for the legs, again to positive failure.