muscle group splits?

  • mikey_101

    Posts: 250

    May 16, 2011 9:43 AM GMT
    I'm in the process of re-writing my weight routine, and hoped you guys may share how you split each body part and muscle group over the week.

    I dont need the excercises.... so its just a simple chest: mondays, legs: tuesdays etc kindof thing.

    .......trying to keep the request simple so I get as many responses as possible.


    Feel free to elaborate and give reasons why you do your particular order if you like.

    Cheers guys.
  • bad_wolf

    Posts: 1002

    May 16, 2011 12:45 PM GMT
    So you looking for a set of total body workouts - using different different exercises each time, to do the split you wanna avoid but add a bit this and that in here and there?
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    May 16, 2011 12:53 PM GMT
    I do 3 weights sessions a week with 8 exercises (usually) in each session.

    I usually only do upper body and lower body exercises. Core is in both of them but I focus on it more on lower body days.

    As for the exercises themselves, I try to alternate between push/pull muscles. I'll do a chest then a back or a bicep then a tricep etc. I also change the exercises constantly so I'm not doing the same thing each time.

    Hope that fits into what you're asking.
  • dionysus

    Posts: 420

    May 16, 2011 4:02 PM GMT
    all the GOOD bulking workouts that i've used have been a 4 times a week set-up with an upper/lower split. this allows for putting as much effort into legs as you do the torso which seems to be a major issues with peoples nowadays

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    May 16, 2011 4:57 PM GMT
    When I had way more time to workout and was working with a trainer, he put me on a six day split.

    Day 1- legs
    Day 2 - chest
    Day 3 - biceps
    Day 4 - shoulders
    Day 5 - back
    Day 6 - triceps

    Made pretty good gains with it.
  • eddieross69

    Posts: 841

    May 16, 2011 5:04 PM GMT
    sashaman saidWhen I had way more time to workout and was working with a trainer, he put me on a six day split.

    Day 1- legs
    Day 2 - chest
    Day 3 - biceps
    Day 4 - shoulders
    Day 5 - back
    Day 6 - triceps

    Made pretty good gains with it.


    This is pretty much the same routine I use. It really allows you to focus on a particular muscle group and I too have made significant gains (as opposed to a three day split). On my "off' days I do cardio and abs. But, yeah, it definitely is a commitment of time.
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    May 16, 2011 10:31 PM GMT
    i have a very similar routine to MMTM here above ... not with the same results of course.

    chest/back
    shoulders/abs/core
    legs
    biceps/triceps

    cardio can be anything between 30min of running or 2 hours of mtbiking.
    but i never combine cardio with gym w/o .

    i;ve been doing deadlifts as part of the legs workouts, but i often read them as being back workout, while we know it's a total body thing really.

    so i have non stop inner debates as whether i should do them on back days or leg days.. *le sigh * .
    input ?



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    May 16, 2011 11:07 PM GMT
    Sun: Legs
    Mon: Chest, a tricep exercise or two, and a couple of ab exercises
    Tues: Cardio
    Wed: Back
    Thurs: Delts, Bi's, and a couple of abs again
    Fri: Cardio
    Sat: Rest
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    May 17, 2011 3:14 AM GMT
    MuchMoreThanMuscle saidI would do them on back day so that way you can do legs on another day to stimulate the leg muscles on more than one day. Many people support the theory of working legs in some way on more than one day. They are the biggest and densest muscles compared to the upper body and generally are faster twitch muscle fibers that can take more work.

    In any case, the neural stimulus of working the legs either directly or indirectly (with power deadlifts on back day) should help support overall growth. That is what I would do.

    Today I did back and chest and for my back routine I did:

    One warmup set with one plate on either side of an Olympic forty-five pound bar and then did four working sets in addition.

    Warm up was one set of ten reps followed by four sets of eight to six reps for my working sets. I do less repetitions for deadlifts since they work so much of the body all at once.

    Then followed by four sets of seated rows for ten to eight reps.

    Finished with bent over single arm rows with dumbbells.

    Tada! Done! I technically did a total of thirteen sets (one was warmup for deadlifts).

    Then I move along to chest.


    thanks, i did my chest w/o tonight but next week i'll re-introduce deadlifts on that day. ( i used to do it that way ).
    i see you do back before chest.. any particular reason? i usually do the opposite, lol , without any particular reasons.
    i've also combined both like sets of chest/back/chest/back ... but not anymore.
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    May 17, 2011 6:33 PM GMT
    thanks, it does clear up some confusion here =)
    .
    something else i seem to notice but i don't know if it's my imaginaion.
    I find if i hit a muscle group every 5 or 6 days i seem to do better than if i wait a full 7 days .

    ???



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    May 17, 2011 7:11 PM GMT
    I don't believe in body parts workout splits.
    They may work wonders for people on steroids.

    I also don't believe in rigid workout days such as Sunday, Tuesday, Friday for example.

    The body doesn't function in parts neither does it recover on a rigid schedule.

    I do full body workouts and being more of an ectomorph; I do abbreviated workouts. Squat, deadlift, and bench press. I stopped doing any other exercises. These 3 exercises work my whole body.

    A strength workout(very heavy weights), a volume workout(with heavy weights, low reps , many sets) and I make sure I have 72 hours of rest between workouts. I pay attention the my body and when necessarily I add in between light recovery workouts.


    From my own experience the biggest issues I encountered were training too much and sleep. I cannot manage to get more than 8 hours of sleep.