training split critique, PLEASE!!!

[babbabuee]

This is my proposed training split during my upcoming cycle and thought I'd ask you guys for your opinions.

Stats:
5'8 170lbs 12%BF
lifting on off for 7 years
one sust/dbol cycle under my belt

DAY 1 - Chest
DAY 2 - quads/calves
DAY 3 - Upper back
DAY 4 - off
DAY 5 - shoulders/traps
DAY 6 - lower back, glutes, hams
DAY 7 - bi/tri
DAY 8 - OFF
DAY 9 - REPEAT

It's a basic 3 on, 1 off routine. I'll be on test/eq for 10-12 wks.

I appreciate any feedback regarding whether this routine is too much, too little, or just wrong for any other reason you may have.
karma for some responses?

 

[overhead]

Personally I would prefer to hit each muscle group twice a week instead of once. Lower volume for each group, but more body parts per day. I would rather grow twice a week than once. I could not hit lower back , glutes and hams the day after working traps, that is if your lower back, glutes, hams include deadlifts, of sldl etc.

 

[Zander1983]

Personally I would prefer to hit each muscle group twice a week instead of once. Lower volume for each group, but more body parts per day. I would rather grow twice a week than once. I could not hit lower back , glutes and hams the day after working traps, that is if your lower back, glutes, hams include deadlifts, of sldl etc.

Good advice.

When you're on, you better be SWAINING and training as much as you possibly can manage.

 

[babbabuee]

I'm glad you guys said that. That was in the back of my mind and in fact more of how I'm lifting now off cycle. I've got a 4 day split now and was trying to add a day, but lets see what you guys think of this one:

DAY 1 - CHEST/BI
DAY 2 - LEGS
DAY 3 - BACK/TRI
DAY 4 - OFF
DAY 5 - SHOULDERS/TRAPS
DAY 6 - DEADS, ABS

ah hell, now I'm even more confused. Maybe someone could point me in the direction of some good routines. I did a search and found nothing that interested me.

 

[revexrevex]

babba, you can try


Day 1. Legs
Day 2. Shoulders/Chest/Tri
Day 3: OFF
Day 4. Back, Traps, Biceps
Day 5: OFF
Day 6: Start with Day 1

 

[Zander1983]

If I were lifting purely for hypertrophy and was on the juice, I would consider doing HST for 6 days a week.

 

[Debaser]

DC training...but there is a concern you must address before tackling any productive routine/diet, and that's your own willpower. Let's be realistic, you've been lifting on/off for 7 whole years, and 5'8" 170 lbs @ 12%, and it took you a cycle to even get there. It looks to me like you need to get your shit together, and forget about another cycle for a long time.

 

[overhead]

I think atleast looking at the DC program will give you a good idea how you should eat and maybe a good split for your workout. The other programs on the training sticky seem to get results for people also. You might want to mess with some routines so you have one down that you like and will follow before starting the cycle.

 

[babbabuee]

revex, I like that routine and will give it some consideration, thank you very much.

debaser, thank you too for your response and I do understand where you are coming from. I didn't give you enough info. the first two years of lifting I went from 130-150 naturally. Then I took a couple years of just going to the gym to maintain, not really to grow. Also, it's hard to gain size when you play basketball 3-4 times a week, plus surf, plus dirtbike, etc.. it was on and off because I was working and going to school. So about two years ago I started getting a bit more serious. In the past year and a half, I've been not only lifting like a mofo, but educating myself as well. I've learned a lot about proper dieting and believe me, there's no shortage of dedication on my end. I've cut way back on my cardio, almost to none and focused on bodybuilding. In the past year I went from 150-163 naturally. When I did my first cycle, I hurt my shoulder in week 2 and basically worked through the pain for most, if not all of my cycle. I did hit as high as 180lbs and then did my post cycle with clomid and was holding at about 174lbs, so 10 good pounds from an injured cycle wasn't that bad. What screwed me is dirtbiking. I missed a landing on a 40ft double by jumping more like 60 feet. Well I compressed my spine and couldn't lift, or do a damn thing for a month. dropped to 160lbs. since then I've gotten back to about 90% and gained back to 166lbs. Plus my est of 12% BF was excessive, maybe closer to 10-11%.

however, I won't argue with you, I know a lot of good bros would probably tell me I could still gain naturally. I recognize the risks and I feel I'm making an educated decision to use gear to get me to the next level.
thanks again.

 

[babbabuee]

overhead,
I'll look into the DC training. And I'm pretty much doing exactly what you said, trying to find out what routine works best for me. I did do the HST for two weeks and it just bored me. I'm not patient enough for that.