Muscle group splits

  • justinlee86

    Posts: 501

    Jul 15, 2011 9:56 PM GMT
    I was at the gym today and talking to some buddies and noticed one of them working out Back and Chest together and thought to myself that this is quite the undertaking, and possibly be too much. I believe that after a few exercises one might cheat to much.

    So I started looking up various split routines on different sites and found for a three day split:

    Back and Biceps
    Chest and Triceps
    Shoulders and legs

    For Example: I personally find that combining Back with Biceps is a bit too much, since your secondary muscle group while doing Back is Bicep. I believe that woking out a secondary as a primary at the same time will lead to cheating and not to proper muscle isolation.

    My motto has always been, "Form and Focus"

    Am I alone in this belief? Is this outdated or am I just making things up?!?!?!

  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 12:47 AM GMT
    I currently do the back/bicep, shoulders/legs and chest/tris. No issues so far! I also incorporate the TRX quite a bit too with the heavier weights.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 1:02 AM GMT
    I don't like the back/bicep or chest/tricep concept simply because if you start with back the bicep's will be tired and not reach there full potential and vice verse if you start with biceps.

    However I love working opposite muscles as supersets...for example bench/pull ups I think its a great compliment to stretch out the muscle and keep the heart rate a bit faster during the workout.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 2:23 AM GMT
    I don't like it split that way because the day that your biceps are recovering, you have to hit them again with the chest workout. It seems you wouldn't be able to hit the chest as hard. Unless you take a day off between back/bicep and chest/tri, then nevermind.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 2:37 AM GMT
    Depends on what your goals are.

    If you are looking for purely cosmetic results from your workouts, then a six day split as follows might work well for you:

    1. Legs
    2. Chest
    3. Biceps
    4. Shoulders
    5. Back
    6. Triceps

    BUT, if you are more interested in functional strength training, then you'll probably going to want to incorporate full body exercises that work all the muscle groups together.

  • Jul 16, 2011 2:55 AM GMT
    Hmmm...

    I love my four day split too much. Need to change it up for sure.

    (1) Chest/Arms
    (2) Back / Core
    (3) Legs
    (4) Shoulders / Core Again!

    Splits are just one tool within the context of repetitions, weight, rest interval, supersets, et cetera. Depending on objectives and recent practices, mix it up... see what feels good.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 3:07 AM GMT
    I've been using the same split for several years now.

    Mon: Chest, Back
    Tue: off
    Wed: Shoulders, Arms
    Thu: Legs, Abs
    Fri: Chest
    Sat: Shoulders/Arms
    Sun: off

    Working the opposing muscle groups seems to be working for me. The idea is that when I'm working the chest, the back is getting some partial work as well. Double the stimulation, with less effort.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 3:14 AM GMT
    Yeah, I'm personally a back/chest then arms/shoulders/legs guy. Abs on all days. My friend always complains to me that it makes no sense to him. But to me, it does. I dunno, I just started it that way and have liked it ever since.
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 3:27 AM GMT
    First of all, I'm confused by the OP is asking this question, since it is very clear that he doesn't need workout advice!!! icon_wink.gif

    But to answer the question, When I split workouts, it's usually back/chest, then shoulders/arms, then legs/abs.

    I have found this most effective because you run the least risk of overworking primary and secondary muscles on the same day.

    As the OP mentioned, chest is primary and triceps are secondary, back is primary and biceps are secondary. For shoulders, you do work triceps as secondary, but only with presses. There are movements with shoulders that can isolate the delts.

    The only tough part about splitting chest/back workout on the same day is that two of the larger muscles in the body are being worked, so the preparation before, and the rest and nutritious after is very important.
  • justinlee86

    Posts: 501

    Jul 16, 2011 5:28 PM GMT
    Again, this is not a question regarding my workouts, I am simply attempting to discuss common work out split, since the common information out there does not make sense to me.

    Thank you all for giving your workout splits but would you recommend working out secondary muscle group as a primary on the same day?
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 7:00 PM GMT
    justinlee86 saidSo I started looking up various split routines on different sites and found for a three day split:

    Back and Biceps
    Chest and Triceps
    Shoulders and legs
    That's the most common split I use, but I put a twist on it. I'll split each day up into two workouts, like back in the morning, and biceps in the afternoon; chest in the morning, triceps in the afternoon, etc.

    And I ALWAYS throw in core as the first workout of the day, in essence making it three short workouts per day, each lasting around 15-30 minutes.

    So far I've never seen any studies done on my personal way of doing it; but my hypothesis (from experience) is that the body is more rested for each workout, allowing for a more intense workout. Considering the fact that I get sore every week - and haven't plateaued even after 1.5 years of doing this - I'd be willing to bet that it's very effective.
  • justinlee86

    Posts: 501

    Jul 16, 2011 7:03 PM GMT
    paulflexes - I see and know a lot of people do use that split and it must work. I guess at the end it is all about preference.

    I personally do individual muscle groups...and dont have a real workout...I love muscle confusion!!!
  • Posted by a hidden member.
    Log in to view his profile

    Jul 16, 2011 7:06 PM GMT
    justinlee86 saidpaulflexes - I see and know a lot of people do use that split and it must work. I guess at the end it is all about preference.

    I personally do individual muscle groups...and dont have a real workout...I love muscle confusion!!!
    Your workout sounds extremely similar to mine. Hopefully my body will soon be extremely similar to yours as a result. icon_biggrin.gif