VegannNY Posted October 30, 2008 Share Posted October 30, 2008 As a longtime lifter, I've tried almost every split you can think of: 1 bodypart a day Upper/lower Chest/Legs/Back And so on - 2 day or 3 day splits, etc, etc. So far, I haven't found out what works best for me, and was curious as to the preferences and experiences of others on the board. Thanks! Link to comment Share on other sites More sharing options...
bodybag Posted October 30, 2008 Share Posted October 30, 2008 A full body workout 3 days a week. If I had time and a coach a 6 day a week OL routine. I admire Bulgarian OLifters Link to comment Share on other sites More sharing options...
xphilx Posted October 30, 2008 Share Posted October 30, 2008 i used to do a 3 day split - chest/back/legs - although i never trained my legs seriously. it was ok but didn't work out really well. i think at that point it was more about my nutrition and regeneration than about my training that i didn't make the progress i wanted to. right now i'm training with a 5 day split and it seems to work out really well for me. if you have the time and the motivation it's worth a try. Link to comment Share on other sites More sharing options...
Guest Posted October 30, 2008 Share Posted October 30, 2008 I think a 3 day 5x5 full-body split works quite well for me. But I'm aiming at size AND strenght, so it may be somewhat irrelevant. Link to comment Share on other sites More sharing options...
xjohanx Posted October 30, 2008 Share Posted October 30, 2008 Five day splits focused on heavy compounds made me gain around twenty kg of muscle so I like those a lot. I think it's by far the best program if have the motivation. Link to comment Share on other sites More sharing options...
xphilx Posted October 30, 2008 Share Posted October 30, 2008 Five day splits focused on heavy compounds made me gain around twenty kg of muscle so I like those a lot. I think it's by far the best program if have the motivation. yeah, thanks again for that! Link to comment Share on other sites More sharing options...
Wobbly Lifter Posted October 30, 2008 Share Posted October 30, 2008 3+ full body workouts. As many as you can handle. I do 4 now. I guy I train with does 9! Link to comment Share on other sites More sharing options...
bodybag Posted October 30, 2008 Share Posted October 30, 2008 3+ full body workouts. As many as you can handle. I do 4 now. I guy I train with does 9!9 sessions how many days a week? Link to comment Share on other sites More sharing options...
auburnoutlook Posted October 30, 2008 Share Posted October 30, 2008 im feelin the four to five day split right now. i used to do full body every other day with moderate weight and i gained muscle and trimmed down but after like 7 months it got stale and my muscle growth plateaued am cardio- pm upper pushinabs hiitam cardio- pm upper pullinam cardio- pm legsrest or just cardio or hiit or if im feeling saucy and my pushin is feeling rested i start all over again. Link to comment Share on other sites More sharing options...
Wobbly Lifter Posted October 30, 2008 Share Posted October 30, 2008 3+ full body workouts. As many as you can handle. I do 4 now. I guy I train with does 9!9 sessions how many days a week? 6 days a week. 3 - 2 workout days and 3 - 1 workout days Link to comment Share on other sites More sharing options...
joelk Posted October 31, 2008 Share Posted October 31, 2008 The split that has worked best for me is Chest, back and abdominalsQuads, hamstrings and calvesShoulders, biceps and tricepsTraining 4 days per week.I still use this program now and don't look like changing it anytime soon. Link to comment Share on other sites More sharing options...
Guest Posted October 31, 2008 Share Posted October 31, 2008 I think the key to continued progress is change. You'll stall with whatever routine if you'll do it for too long. Link to comment Share on other sites More sharing options...
Lena01 Posted October 31, 2008 Share Posted October 31, 2008 The split program I'm doing now is for strength rather than volume but I've got some definition as well as volume out of it. It's 3 days long, then one day for a break and start again. I really like it even though the sessions are long. If I'm not well fed that day my performance goes down at the end but that doesn't happen very often 1) Chest, back, biceps, triceps2) Shoulders and legs3) Glutes, obliques and calves Link to comment Share on other sites More sharing options...
morg Posted November 5, 2008 Share Posted November 5, 2008 Best results from any split routine ive done, has been from a 3 day a week 2 way split training monday-wednesday- friday chest shoulders triceps, alternated with back legs biceps Link to comment Share on other sites More sharing options...
VeganEssentials Posted November 10, 2008 Share Posted November 10, 2008 For me, it's been best focusing on 3 main days - 1. Squat (leg) day2. Lower back (deadlift) day3. Upper back day All my workouts typically revolve around those as bases, with shoulders, chest and arms added in where they fit best at the time. I'll put a rest day between each day in the gym, so it usually goes squat day, rest, upper back, rest, lower back, rest, then either upper back or repeat depending on how well I've recovered from the lower back workout. The main groups I base off of are those that are largest / can take the most abuse, because I've found it a waste for me to devote entire days to small muscle groups. For other additional parts, I won't do chest on the same day as shoulders because they interfere with each other too much to be at my peak for both on the same day, and if I do arm work, it is done last of all in a session and is usually 2-3 sets tops (never saw any more benefit from doing 10 sets than by doing 2-3). Though, I don't do much for arms since pulling movements (rows, deadlifts, pull-ups, etc) will work the biceps to some degree, and pressing movements (overhead, benching) will work the triceps considerably as well. Due to this, I might do a few sets of arm work every 2nd or 3rd week, but not much more often than that as my arms don't require much direct work to grow and/or maintain. Triceps will be more important to build for overall size as well as sheer power, since they'll be important muscles in the 2nd half of any bench or overhead press. Otherwise, I've found that working antagonists such as upper back/chest, biceps/triceps, quadriceps/hamstring specific movements have been decent for me as well, too. I've even gone to doing single part per day workouts done 5-6 days/week, but in the end, it didn't suit me better to do that than it did to just follow what I do now and prioritize the main movers first and fit in small stuff wherever it can go at the time. Link to comment Share on other sites More sharing options...
hsorlando Posted November 11, 2008 Share Posted November 11, 2008 I do different splits quite often. For the most part I suppose I do full body, at least two days a week, then another two days I will probably focus on certain areas. But this changes weekly. I feel that if you keep your body guessing it will usually keep improving. I just get bored easily I guess! Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 11, 2008 Share Posted November 11, 2008 I have tried a lot of different training splits, the one that worked the best for me was Day 1 - LegsDay 2 - Chest and Tri'sDay 3 - Back and Bi's and ShouldersDay 4 - Chest and Tri'sDay 5 - Back Bi's and ShouldersDay 6 - Cardio or SportDay 7 - Rest I have added the most size on this split.Once a week for legs works fine for me, but upper body needs more to grow. I vary sets and reps from 5 x 5 to 3 x 12 and anything in between. Link to comment Share on other sites More sharing options...
xphilx Posted November 11, 2008 Share Posted November 11, 2008 Day 2 - Chest and Tri'sDay 3 - Back and Bi's and ShouldersDay 4 - Chest and Tri'sDay 5 - Back Bi's and Shoulders does this really work out? Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 11, 2008 Share Posted November 11, 2008 Day 2 - Chest and Tri'sDay 3 - Back and Bi's and ShouldersDay 4 - Chest and Tri'sDay 5 - Back Bi's and Shoulders does this really work out? Yeah it has worked really well for me in the past.I've added 8 kgs of muscle in 10 weeks on this split. If you are really sore after Days 2 and 3 you can take a rest Day 1 - LegsDay 2 - chest and TrisDay 3 - back, bi's and shouldersDay 4 - RestDay 5 - chest and TrisDay 6 - back, bi's and shouldersDay 7 - sport or cardio It's not a split I think you could do for months on end, but it definitely works.Only body part I find that can get overly fatigued is shoulders, so sometimes I would miss shoulders for a sessionOf course it's like any training, what works for me, might not work for you.I know a lot of people who have tried this split who have real trouble doing the second chest and back days. Link to comment Share on other sites More sharing options...
xphilx Posted November 12, 2008 Share Posted November 12, 2008 8kg in 10 weeks? are you sure you were not on roids during that time? Link to comment Share on other sites More sharing options...
sydneyvegan Posted November 12, 2008 Share Posted November 12, 2008 8kg in 10 weeks? are you sure you were not on roids during that time? Creatine, BCAAs and a lot of food....(I'm not one of these hard gainer types) I kept all the gains as well, so it wasn't creatine created water weight! Link to comment Share on other sites More sharing options...
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