Splits - Help

Abbs · 24-01-2008, 01:20 PM

I have started going to the gym four times a week and am getting into a good routine...

I am struggling however with my splits.. I currently have a three day split...

Day 1 - Chest and Back
Day 2 - Shoulders and Triceps
Day 3 Legs and Biceps
Day 4 - Currently its just repeat day 1....

I dont want to cut down to three days as i like the four day thing... i am really enjoying being back at the gym so dont want to spoil that..

Is it ok to repeat the Day 1... Chest is in need of serious work and i am thinking there is plenty of rest between the two sessions (4 days) so it should be ok??

Any suggestions...

**Tall** · 24-01-2008, 01:23 PM

If you really want a 4 day split...

Chest
Back
Legs
Arms & Shoulders

If weight loss if your goal then a better split would be:

Push
Cardio
Pull
Cardio

Abbs · 24-01-2008, 01:32 PM

Thanks Tall.. i hadnt really thought of it like that...

I do one hour cardio each time i go...

Started off four weeks ago doing 20 mins of cardio and was completely knackered... have added ten mins each week and am now doing a solid hour on the cross trainer... which i am really pleased with.

Kriminal · 24-01-2008, 02:20 PM

Would you be better off splitting the 4 days a week to two on, one off, two on ?....or do you simply prefer the 4 days in a row ?....it's just a thought

Abbs · 24-01-2008, 02:27 PM

Sorry thats my fault for not explaining properly..

Mon - Rest
Tues - Rest
Wed - Chest and Back
Thurs - Shoulders and Tri
Fri - Rest
Sat - Legs and Biceps
Sun - Currently chest and back.

Kriminal · 24-01-2008, 02:36 PM

Aha....that's fine - it makes sense now. Tall's split sounds like a good 'un to me then. Depending on what you want too - ie, lose bodyfat, build muscle - would also depend on the recommendations for the cardio split.

Personally, I'd look into doing Tall's first split, and maybe chucking in about 20 minutes on some kinda high-end piece of cardio equipment like the cross-trainer to finish things off.

If you wanted to train chest twice a week, you could always put some light exercises on the front of the Shoulders & Arms workout at the end of the week ?.....and use the 'other' chest day as your 'building' day - so concentrate on exercises such as bench/dumbell presses, and go heavier.

24-01-2008, 01:20 PM	#1 (permalink)
Abbs Join Date: Oct 2007 Posts: 97 Rep Power:	Splits - Help I have started going to the gym four times a week and am getting into a good routine... I am struggling however with my splits.. I currently have a three day split... Day 1 - Chest and Back Day 2 - Shoulders and Triceps Day 3 Legs and Biceps Day 4 - Currently its just repeat day 1.... I dont want to cut down to three days as i like the four day thing... i am really enjoying being back at the gym so dont want to spoil that.. Is it ok to repeat the Day 1... Chest is in need of serious work and i am thinking there is plenty of rest between the two sessions (4 days) so it should be ok?? Any suggestions... ______________________ 1st Jan 2007 6ft 4ins Tall Current Weight 19St 5Lb Target Weight 16.0 Stone Weight to lose 1 st Current: 17st 0lbs Weight lost - 35lbs

24-01-2008, 01:23 PM	#2 (permalink)
Tall Moderator Musclechat Icon Join Date: Mar 2007 Location: Bulgaria. Posts: 2,867 Rep Power:	Re: Splits - Help If you really want a 4 day split... Chest Back Legs Arms & Shoulders If weight loss if your goal then a better split would be: Push Cardio Pull Cardio

24-01-2008, 01:32 PM	#3 (permalink)
Abbs Join Date: Oct 2007 Posts: 97 Rep Power:	Re: Splits - Help Thanks Tall.. i hadnt really thought of it like that... I do one hour cardio each time i go... Started off four weeks ago doing 20 mins of cardio and was completely knackered... have added ten mins each week and am now doing a solid hour on the cross trainer... which i am really pleased with. ______________________ 1st Jan 2007 6ft 4ins Tall Current Weight 19St 5Lb Target Weight 16.0 Stone Weight to lose 1 st Current: 17st 0lbs Weight lost - 35lbs

24-01-2008, 02:20 PM	#4 (permalink)
Kriminal Join Date: Jan 2008 Posts: 6 Rep Power:	Re: Splits - Help Would you be better off splitting the 4 days a week to two on, one off, two on ?....or do you simply prefer the 4 days in a row ?....it's just a thought

24-01-2008, 02:27 PM	#5 (permalink)
Abbs Join Date: Oct 2007 Posts: 97 Rep Power:	Re: Splits - Help Sorry thats my fault for not explaining properly.. Mon - Rest Tues - Rest Wed - Chest and Back Thurs - Shoulders and Tri Fri - Rest Sat - Legs and Biceps Sun - Currently chest and back. ______________________ 1st Jan 2007 6ft 4ins Tall Current Weight 19St 5Lb Target Weight 16.0 Stone Weight to lose 1 st Current: 17st 0lbs Weight lost - 35lbs

24-01-2008, 02:36 PM	#6 (permalink)
Kriminal Join Date: Jan 2008 Posts: 6 Rep Power:	Re: Splits - Help Aha....that's fine - it makes sense now. Tall's split sounds like a good 'un to me then. Depending on what you want too - ie, lose bodyfat, build muscle - would also depend on the recommendations for the cardio split. Personally, I'd look into doing Tall's first split, and maybe chucking in about 20 minutes on some kinda high-end piece of cardio equipment like the cross-trainer to finish things off. If you wanted to train chest twice a week, you could always put some light exercises on the front of the Shoulders & Arms workout at the end of the week ?.....and use the 'other' chest day as your 'building' day - so concentrate on exercises such as bench/dumbell presses, and go heavier.

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