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training splits
- Thread starter gixxerman
- Start date
legs
chest
off
back/shoulders
arms
chest
off
back/shoulders
arms
ElasticSteel
New member
Mine is similar to Rage
legs
chest/tri
off
back/bi
shoulder/traps
arms/calves
off
legs
chest/tri
off
back/bi
shoulder/traps
arms/calves
off
if you do your workout right the first time
then i dnt feel there is a need to repeat it later in the week
i need time to rest after heavy deads, squats, and bench
sometimes i'll repeat monday on fri or sat but that is rare
shoulders with back has improved my overall recovery ability since
im using so much shoulder with arm and chest movements
delts get a lot of indirect stimulation from other body parts
and get easily be overtrained
this is just how my body works
i have good genetics with shoulders and dont have to work
them much for them to grow
then i dnt feel there is a need to repeat it later in the week
i need time to rest after heavy deads, squats, and bench
sometimes i'll repeat monday on fri or sat but that is rare
shoulders with back has improved my overall recovery ability since
im using so much shoulder with arm and chest movements
delts get a lot of indirect stimulation from other body parts
and get easily be overtrained
this is just how my body works
i have good genetics with shoulders and dont have to work
them much for them to grow
therugger
New member
mine exactly except with a day off between back and shoulders sometimes.
I am doing DC right now. After this blast I am going to cruise for a month or so then start back on a 5x5 type routine. I am really looking forward to focusing my training on "lifts" instead of body parts. I will probably do 5x5 for the first half of next year. Then back to DC. I love having long term plans and goals
Oh and the DC two way split is....
(A) Chest, Shoulders, Tris, Back Width, Back Thickness
(B) Bis, Forearms, Calves, Hams, Quads
Oh and the DC two way split is....
(A) Chest, Shoulders, Tris, Back Width, Back Thickness
(B) Bis, Forearms, Calves, Hams, Quads
Clusterfuck addicted on sight. I'm done giving advice to this one.02gixxersix
New member
Intermediate 5X5 starting back up today. Was gonna go back to DC but I don't always have the opportunity to get to the gym and I can do all the basic barbell stuff at home.
Squats are hard bro. Why would anyone want to train legs twice a week. i would rather curl and bench every day. The wimmenz love the big arms and bad posture.
OneBreath
Elite Mentor
LMAO. Plus you get a killer lower back pump from those cheat barbell curls in the squat rack. Makes you feel hoooooge!
This is what I do as well.
Squat rack??? Do you mean Curl Station? That's what me and all my bros call it. We own that shit!
Hell yeah!!! Wanna take away my Curl Station from me? WTF I will kill the mutha fuckas...
NJL52
New member
:d:d
Lower chest and back thickness / triceps
Legs with focus on hamstrings / calves
Delts and Abs
Upper chest and back width / biceps
Legs with focus on quads/ calves
OFF
OFF
Repeat
Legs with focus on hamstrings / calves
Delts and Abs
Upper chest and back width / biceps
Legs with focus on quads/ calves
OFF
OFF
Repeat
triceps right before shoulders? wtf
Chrisco915
Banned
With HIT I have been keeping it like this:
Bis(AM)/Chest(PM)
Calves(AM)/Legs(PM)
Off
Tris(AM)/Shoulders(PM)
Back
Off
Repeat
Bis(AM)/Chest(PM)
Calves(AM)/Legs(PM)
Off
Tris(AM)/Shoulders(PM)
Back
Off
Repeat
lilj888
Well-known member
ya i was thinkin of switching it but im fine my triceps are pretty strong even when they are dead and they usually heal nicely
