3 day split (6 x a week), yay or nay?

  • Posted by a hidden member.
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    Nov 25, 2008 3:53 PM GMT
    Hi guys,

    So it is time to device a new routine and was wondering if the following 6 day split is not overkill.


    Day 1: Chest and Tri's
    Day 2: Back and Bi's
    Day3: Legs and Shoulders
    Day 4: Chest and Tri's
    Day 5: Back and Bi's
    Day 6: Legs and Shoulders

    I know that when you train chest you indirectly work your anterior delts and when you work delts, you indirectly work the tri's. So would having shoulders on a separate day from tri's lead to overtraining? Is this a good routine?

    Thanks for your help!
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    Nov 25, 2008 4:10 PM GMT
    Would you have the time to do chest / shoulders / tri's on the same day? This would give you a "push day", a "pull day", and a "leg day", and would really work the hell out of your tri's. By the time you finished your chest / shoulders, they'd be nice and warmed up for a heavy triceps workout.
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    Nov 25, 2008 4:33 PM GMT
    pyrotech saidWould you have the time to do chest / shoulders / tri's on the same day?


    Doing 2 body parts per day would allow me to finish my workout in just about an hour. I tried doing chest/tri/sho the same day and it would just take too long. I am doing 4 sets per exercise with about 30-60 secs of rest in between sets. The reason why I want to do shoulders on a separate day is because I really want to blast them as they are lagging.
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    Nov 25, 2008 4:42 PM GMT
    Have you tried doing shoulders heavy one day, and tri's the next in the past? I'm wondering if this is going to hinder your triceps workout the next day if they're sore from the previous day.
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    Nov 25, 2008 5:13 PM GMT
    pyrotech saidHave you tried doing shoulders heavy one day, and tri's the next in the past? I'm wondering if this is going to hinder your triceps workout the next day if they're sore from the previous day.


    Nope, usually tri's then shoulders. The way this new routine is it has a day in between tri's and shoulders.

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    Nov 25, 2008 7:31 PM GMT
    Well, not between days 3 and 4, and those would be the only days I'd worry about.

    How sore are your triceps the day after your shoulder day?
    If they're not so sore that it affects your triceps workout the next day, I'd say go for it a few weeks and see how it goes.
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    Nov 25, 2008 9:45 PM GMT
    Well I'm starting it this week, actually next since I'll be going out of town for Thxgiving and won't have access to a gym or any workout equipment. I'll see how it goes next week. Thanks!
  • TmanAveen

    Posts: 44

    Nov 30, 2008 2:03 PM GMT
    It's advisable to keep 4 days between trainings of the same muscles to let the tissue built up again before you tear it again... your 3 days in between seems a bit to fast for me...
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    Nov 30, 2008 2:47 PM GMT
    I do a similar workout. 3 days on, one day off, 3 days on

    I do heavy weight one 3 day cycle and light weight the other 3 day cycle. Everyone one is different. If you like it stay with it a bit. Dont forget to mix it up from time to time. It is good to keep them guessing.
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    Nov 30, 2008 3:07 PM GMT
    When are your rest days and how many are you taking? If you work 6 days straight even though it has been 3 days since the last time you worked chest or whatever you are still working everyday. By day 4 your chest/ tris may not be fully recovered like you may think even though it has been 3 days since the last time you worked them. Your body still has to recover from day 2 and 3. This is just my suggestion to allow you to work your hardest while allowing your body sufficient time to recover.

    chest/ tri
    back/ bi
    legs/ delts/ traps

    Rest one day or perhaps use it as a cardio/ abs day

    chest/ tri
    back/ bi
    legs/ delts/ traps

    Rest two days cardio and abs if you are up for it

    Repeat the entire cycle.

    Rest is often overlooked for some sad reason. Lifting weights isn't what makes your muscles bigger. Lifting weights damages the muscles you have. While your body is sleeping it will rebuild the muscle and make them even stronger than before. However if you aren't giving your body that time to recover then you are not going to see the results of your hard work cuz your body will always be playing catch up. Good luck.