Best way to split workout?

[pitbullrocco]

in short, if i'm doing these splits, what days is best for optimum recovery/growth? specifically, what muscle groups should not be targeted the day after what muscle groups?

chest/shoulders
tri/bi
back/traps
legs

fill in the blanks (legs 2x/week for sure on wed/sat):
mon - ?
tues - ?
wed - legs
thur - rest, cardio
fri - ?
sat - legs
sun - cardio

seems like i read somewhere one time not to do shoulders after tri/bi day or something, but now i can't find it......

appreciate it

 

[petpre61]

chest/shoulders
tri/bi
back/traps
legs

fill in the blanks (legs 2x/week for sure on wed/sat):
mon - back traps
tues - chest/shoulder - tri/bi
wed - legs
thur - rest, cardio
fri - chest/shoulder - tri/bi
sat - legs
sun - cardio


I would say it all depends on what exercises you chose plus any way you put it there will always be upsides and downsides.

most shoulder exercises include traps. many back exercises work your bis heavily. chest and shoulder exercises work your tris.

why the extra day for arms?

 

[BiggT]

While I am not a fan of bodypart splits, I'll answer your question. You just need to use a little common sense. You can't press ("chest" and "shoulder" days) with sore/fatigued triceps, and you can pull ("back" day) with sore biceps. If you deadlift on back day, you'll need to take that into consideration and maybe even deadlift on one of the leg days. You also can't do a shoulder or chest day one after the other.....again, I hate bodypart splits.

 

[oso0690]

While I am not a fan of bodypart splits, I'll answer your question. You just need to use a little common sense. You can't press ("chest" and "shoulder" days) with sore/fatigued triceps, and you can't pull ("back" day) with sore biceps. If you deadlift on back day, you'll need to take that into consideration and maybe even deadlift on one of the leg days. You also can't do a shoulder or chest day one after the other.....again, I hate bodypart splits.

I agree, make sure you do the biggest compound movements first, then go to the accessories (biceps/triceps)

 

[pitbullrocco]

10-4

i'm gonna try to do a 2/1 cycle whereas 2 weeks i do split days and then 1 week i do full body workouts.....to trick my body out.....my only thing is when i try a full body, i always end up trying to do too much and end up taking over 2 hours to try to get everything done .....i haven't done it enough yet to determine which compounds benefit me the most against those that benefit me the least.....need to research on that a little more....

thanks

 

[Madcow2]

.....need to research on that a little more....

thanks

Just to save you a lot of time shuffling through the shit that often passes for training information on BBing boards (although this one is fairly on target, maybe read through the stickies).

The body is a system. The most stimulative lifts load the system heavily through a fundamental range of motion (i.e. squatting, deadlifting, bench press, bent row, overhead press). When you train these lifts you are training large portions of the body's musculature. Actually, if you can get a lot better at even a few of these (i.e. increase your best set of 10 or 8 or 5 or whatever by a significant amount) and eat to move the scale, you will layer muscle over the entire body.

So this is where you focus and program around. Actually, it doesn't really matter what program you use as long as these are going up and you are eating for your goal (i.e. if it's putting on muscle, that scale had better be moving up consistently every week or so). Certainly there are some ways people have devised about getting given lifts up faster than other methods but really, if you put 150lbs on your best squat and dead your training is working and that's all that matters (and if those lifts are not rising, you are going to find it very hard to put on appreciable muscle).

When it comes to splits and programming, that's the jist, use an arrangement that facilitates progress where it counts without burning the lifter out and don't allow the accessory work to get in the way of what really matters (unless said accessory work is being targeted at improving a deficiency in what really matters). What's going to get the lifts up most expeditiously for a given trainee (and yeah there is no magic program that is optimal for novice to elite, actually optimal training will look vastly different even though the goal is the same). Anyone who tells you differently, doesn't have a good grasp of what's going on. No golden programs, only progression.

 

[Creepusmaximus]

I'm old and this is what I do.
Monday chest, tri's
wednesday back, bi's
Friday shoulders, legs

i'm real carefu about my shoulders, always a day of rest before and after shoulder work outs. Legs seems to be a good match but you can devote a day to legs before or after shoulders. Fill in cardio or what ever in the off days. Depends on your age though.