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quest. for Walkin Beast
- Thread starter berniec
- Start date
berniec said:
Glad you asked brother!! Currently this has been my usual split:
Monday: Back,Traps,(and sometimes biceps)
Tuesday: off
Wednesday: off
Thursday: Chest (Flat bench as main focus) and Speed Bench
Friday: Triceps and biceps
Saturday: Legs
Sunday: Upper Chest (Incline bench as main focus) and Shoulders
Thats my split lately. It changes slightly from time to time. I go by the way I feel. Its 5 days in a row training. Since I train at such a high volume and intensity, the two days rest is well used. The auxillary muscles are trained something like this: Abdominals 4x a week (weighted), Lower back 4X a week, Rear delts once a week, Calves once or twice a week. It varies though. Sometimes Ill take the days off on different days, or take extra days off if Im really torn up. Ive trained 4-7 day splits in the past. The 4 day routines never lasted too long. I usually stay with a minimum of 5 days. There were times when I went over 10 days without a rest day in the past. Things have changed alot since then though. Id literally tear myself apart if I did that now, maintaining my current intensity and weights. Even now, I feel pretty torn up overall. The best way to find a good split for you personally, is to gauge your recovery times for each muscle group. I base that on muscle soreness. You want to arrange your split in such a way that sore and torn up muscles dont interfere with the training of other muscles. You wouldnt want sore triceps on your chest day for example. Regardless, if youre training hard and heavy its bound to happen, but I try to minimize it. Keep KILLING that shit!!
