Separating Lifting Days

  • MagillaNectar

    Posts: 72

    Feb 24, 2011 5:34 AM GMT
    Most routines say lift back and biceps one day, chest and triceps the next, shoulders and back the third. What do you guys think of splitting it Chest one day, triceps the next, back the next, biceps the next, etc. I've been getting lazy about spending a full hour in the gym 3 days a week and was wondering if i can do a half-hour but go every day.
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    Feb 24, 2011 10:49 AM GMT
    You could if you wanted to, it's just they normally combine the two because they "fit" together. Chest and triceps work well together because many of the chest exercises also work on triceps already as a secondary muscle being worked on. And since the tricep is not a primary muscle, you can conjunction it with chest easily and get a nice workout there.
    Same goes with back and biceps.

    Though if you wanna split it up, you can. But you'd probably want to mess around with the exercises to get a better workout if you decide to split them up. Usually, they go easy on the tricep part on chest/tricep days because you already partially worked on triceps when during chest exercises.
  • twentyfourhou...

    Posts: 243

    Feb 24, 2011 2:46 PM GMT
    Although i have no formal training as an athlete nor am i a trainer, i have been working out regularly with wts for several years - here is my take.I agree with you, one hour is too much, i just do not have enough time for that and when lifting heavy, it is a bit much. My workouts are limited to 45 minutes of actual gym floor stuff. I have done what you described but for me (and my age) here is what works best. In order to reduce the gym floor time, you will have to lift wts 4Xs a week - still working out the same body part every 5-6 days. Although i appreciate the rationale for working back/biceps & chest/triceps together, i do not. My rationale (and supported by others) is that after doing say a chest routine, trying to maximize an effect on the triceps (by doing a triceps routine afterward) is hindered. The same goes for back/biceps. Another way to look at this, by separating chest/tric, back/biceps, you are essentially working the triceps & biceps at lest twice in a 7 day period. In general, i do the following combinations; Chest/legs/back + triceps/biceps/shoulders. Doing the chest, legs, and back in one day is VERY hard because they are large/major muscle groups so i need to make sure and eat a decent amount of carbs before the routine. I will throw in abs on off days and do cardio around 3 days a week, trying to do it between my wt. lifting days. I take about 1 day off a week and about 1 week off every 2-3 months. Keep in mind that changing the routine every 2 months or so along with eating healthy is essential. You have to feed and rest the muscles in order for them to respond.
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    Feb 24, 2011 3:11 PM GMT
    For a switch-up, try pairing chest wth bis and back with tris, and don't forget the lower body workouts!! Don't forget about the importance of rest days!
  • MagillaNectar

    Posts: 72

    Feb 24, 2011 4:47 PM GMT
    Thank for the replies. I used to do 6 exercises of one body part a day when i was unemployed and got pretty big. It's harder now though. There's less time in a day.
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    Feb 24, 2011 5:03 PM GMT
    What about legs??? They're your most important muscle group in my opinion. When I started hitting my legs hard, I got big everywhere else.

    I do chest/ triceps, back/ biceps, shoulders/ cardio, legs.
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    Feb 24, 2011 5:09 PM GMT
    You're missing the MOST important step to packing on muscle...

    WHERE THE HELL IS LEG DAY?? A lot of people will even switch things up with a second leg day, splitting quads/hams, working calves separately, or adding in a day of power lifting. Do legs, maybe it won't give you killer biceps, but it's good for the soul : ]
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    Feb 24, 2011 6:29 PM GMT
    I'd recommend not going every day. You need the off time for your muscles to rest, repair, and grow.

    What works for me is to do chest, next day back, rest, then arms/shoulders, and another rest day.
    That gives you three weight days in a five day period. Then the options are to start over with chest on day six or do a circuit on day six and rest day seven.

    I stopped giving legs its own day because I found myself too sore or weak after the leg day to have an effective run or swim.
    I do two leg exercises on each of my weight days, with the focus on working opposing muscles-- leg press or squat and hamstring curl, hip abductor and hip adductor, calf press and leg curl (to work a different area of the quad).

    If you can't or don't want to spend a whole hour in the gym, then you could do 40 minutes twice a day on your weight days (you need to add time to warm up and stretch).
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    Feb 25, 2011 8:48 PM GMT
    I work out 5 days a week, I basically do a body part a day except shoulders usually gets worked out with bis. Do abs twice a week so will pair them with back on one day and tris on the other day.