How do you break up muscle groups?

  • kevmoran

    Posts: 1543

    Feb 22, 2015 6:36 PM GMT
    For quite awhile, I've just done Upper Body day and Lower Body day back and forth, only lifting 2-3 times a week. But lately I've picked it up to 5-6 days a week and there just isn't enough rest time with a two-day rotation.

    What's the best way to group the muscles? Best to pair Chest/Back and Arms/Shoulders? Is a three-day rotation all I really need or should I do a full week rotation? I do abs/core and cardio on top of my lifting so I don't allocate a day for those. Any help is welcome!
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    Feb 22, 2015 6:40 PM GMT
    4 day splits

    1 Shoulders, 2 Back n Bis, (rest) 3 Chest, 4 Legs.
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    Feb 23, 2015 5:47 AM GMT
    Change it up every couple of months or so. Look through the old dusty routines on the RJ Workout Plans page for examples. Some of them start out on 5-day splits then gradually work up to two muscle groups a day. (Basically uses up your whole day icon_eek.gif )

    Right now, I'm doing... well, I'm dong farm work. But if I do get back in the gym, I'm doing Chest day, Back day, Legs day, Shoulders day, Arms day. With abs and cardio added on alternate days.

    But not for much longer. Really, I prefer to split squats and dead lifts into two different days and pair them each with some other body part. For me, it's too exhausting to try to do all the leg stuff in one day, and do it well.
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    Feb 23, 2015 5:55 AM GMT
    My old routine

    Day 1. chest / triceps
    2. rest day (or cardio)
    3. back / biceps
    4. rest day (or cardio)
    5. shoulders / legs
    6. rest day (or cardio)
    7. rest day

    1 set of Abs exercise on days 1, 3, 5 at the beginning. 3 sets for other muscle groups.

    Now I do full body workout every other day. I think it's time for me to switch back to the old routine.
  • jrc2005

    Posts: 74

    Feb 23, 2015 12:18 PM GMT
    I prefer a relatively classic 3-day split. 2 upper-body days (1 with core), and 1 lower body day. Tossed in forearms with lower body.
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    Feb 23, 2015 6:25 PM GMT
    There are all sorts of ways to split up the body parts. Years ago when I was working with a trainer, he had me on the following split schedule:

    Legs
    Chest
    Biceps
    Triceps
    Back
    Shoulders

    It meant working out six days a week and a greater time commitment than I'm able to give right now but I got good results with it.
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    Feb 24, 2015 12:32 AM GMT
    29g1s07.jpg
    Oh. I thought you said music groups.
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    Feb 24, 2015 6:55 AM GMT
    ^ You realize, I suppose, that only old farts have any idea who that is... icon_rolleyes.gif Sadly, a few of us even remember what she sounds like icon_eek.gif
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    Feb 24, 2015 8:10 AM GMT
    My schedule now. I change it up every 2-3 months.

    Chest
    Back
    Triceps & biceps
    Legs
    Shoulders
    Rest
    Rest
  • kevmoran

    Posts: 1543

    Feb 24, 2015 12:19 PM GMT
    mindgarden said^ You realize, I suppose, that only old farts have any idea who that is... icon_rolleyes.gif Sadly, a few of us even remember what she sounds like icon_eek.gif

    Unfortunately for my generation, she's continued singing. She did a rendition of Fireworks by Katy Perry in which she just moaned and screamed into the microphone.
  • kevmoran

    Posts: 1543

    Feb 24, 2015 12:21 PM GMT
    And thanks for all the suggestions. I worry about 5 and 6 day programs because I don't know if I want to go that long between leg days. Would a Legs/Chest&Shoulders/Back&Arms be a bad breakdown assuming I throw some rest days in between?
  • Destinharbor

    Posts: 4435

    Feb 24, 2015 4:35 PM GMT
    ANewChapter saidThere are all sorts of ways to split up the body parts. Years ago when I was working with a trainer, he had me on the following split schedule:

    Legs
    Chest
    Biceps
    Triceps
    Back
    Shoulders

    It meant working out six days a week and a greater time commitment than I'm able to give right now but I got good results with it.

    This is what I do except I do bi/tri's on the same day. And sometimes I skip legs day if I'm doing a lot of cardio. That puts me on a 4 or 5 day rotation even if I'm in the gym 7 days/week. Another trick is to do 5 sets of 5 reps with ascending weight. You'll be surprised how much heavier you can go. And it provides good warm up before the really heavy stuff. Be sure to do cardio after to work out the toxins.
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    Feb 24, 2015 4:52 PM GMT
    kevmoran saidHow do you break up muscle groups?
    With a fork and a knife.

    nom nom nom chicken! icon_biggrin.gif
  • BAHBAA

    Posts: 122

    Feb 24, 2015 5:37 PM GMT
    I like to start with bigger muscle groups and get them out of the way.

    Starting on monday

    Back
    Legs
    Chest
    Shoulders

    Fridays I split and it varies but its usually Arms and Legs

    Saturday and Sunday I hit chest and back again and whatever I feel is dragging that week. Theres no set Plan for those days.

    Core work of some kind every day and cardio as needed.
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    Mar 06, 2015 7:25 AM GMT
    Well im assuming your natty so the best thing to do would be to follow a push/pull/legs routine. so say your starting on a monday you would do push day on monday followed by pull day on tuesday then legs on wed. On thursday you would have a rest day and on friday you would restart the cycle with push. If your unaware push would consist of training your lateral delt heads, front delts, chest, and triceps. Pull would be biceps, back, traps, and rear delts. legs is pretty self explanatory. Being natural your gonna want lower volume higher frequency. This is the routine I follow and it's made me some gains.
  • kevmoran

    Posts: 1543

    Mar 06, 2015 4:23 PM GMT
    MrAesthetic saidWell im assuming your natty so the best thing to do would be to follow a push/pull/legs routine. so say your starting on a monday you would do push day on monday followed by pull day on tuesday then legs on wed. On thursday you would have a rest day and on friday you would restart the cycle with push. If your unaware push would consist of training your lateral delt heads, front delts, chest, and triceps. Pull would be biceps, back, traps, and rear delts. legs is pretty self explanatory. Being natural your gonna want lower volume higher frequency. This is the routine I follow and it's made me some gains.

    Thanks! That's what I've been doing and I really like it. I don't always take a rest day after legs though, is that a bad idea? Since I'm a runner and my legs are pretty developed my leg days are pretty tame, I only go hard on squats and dead lifts.
  • CTID1

    Posts: 1

    Mar 13, 2015 3:41 AM GMT
    Currently doing a 5 day split of: chest, back, shoulders/legs, arms, and then powerlifts (Deadlifts, back squat/front squat, and cleans). I sometimes combine the chest and powerlift day into one and just do AM/PM workouts. Thats been working really well for me.

    Chest/tri's, back/bi's, legs and then shoulders is a good split also.

    Just remember don't do shoulders or tri's after a chest day or biceps after a back day or vice versa.

    The key for gains is in diet and rest as well so make sure you eat a lot and sleep 7/8 hrs a night if possible. Good luck.

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    Mar 13, 2015 10:37 PM GMT
    paulflexes said
    kevmoran saidHow do you break up muscle groups?
    With a fork and a knife.

    nom nom nom chicken! icon_biggrin.gif


    Boiling 1st helps.