Need an y'alls input on workout day splits


  • May 22, 2010 2:49 AM GMT
    Ok I keep hearing different advice on this...
    Break down my workout days by push legs pull or each day a different body group (ie chest one day arms the next etc.) or does it come down to matter of what works best for the person?
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    May 22, 2010 5:36 AM GMT
    I always tell my clients this - Work opposite muscles!

    Each day you do two groups. Chest/Back, Biceps/Triceps, Shoulders/Lats, etc etc

    That way if you happen to miss a day for whatever reason, or if you don't "hit it hard enough", then you won't have the problem of strength differences and uneven growth as is the case with one who follows the old "chest/biceps, or shoulders/back" model.
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    May 22, 2010 12:00 PM GMT
    wirefire21 saidI always tell my clients this - Work opposite muscles!

    Each day you do two groups. Chest/Back, Biceps/Triceps, Shoulders/Lats, etc etc

    That way if you happen to miss a day for whatever reason, or if you don't "hit it hard enough", then you won't have the problem of strength differences and uneven growth as is the case with one who follows the old "chest/biceps, or shoulders/back" model.


    The point of splits is to allow parts of the body time rest while working out more than 3 times a week. Thus any sort of spilt which does not allow this is a waste of time. I like the spils that Wirefire mentions, sometimes spilts look like they ahve been decided by throwing dice ("two sixes, so today I do left leg and biceps").
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    May 22, 2010 2:08 PM GMT
    wirefire21 saidI always tell my clients this - Work opposite muscles!

    Each day you do two groups. Chest/Back, Biceps/Triceps, Shoulders/Lats, etc etc

    That way if you happen to miss a day for whatever reason, or if you don't "hit it hard enough", then you won't have the problem of strength differences and uneven growth as is the case with one who follows the old "chest/biceps, or shoulders/back" model.


    Do you see any issue with working chest/back one day and then the very next day working biceps/triceps? Or is this schedule assuming a day off between weight training sessions?

    I worked out years ago with a trainer that addressed potential over training by using what he called a major/minor technique. For example, we would hit the back really hard using a number of different exercises and fairly heavy weights with low to moderate reps. Then we would finish off with one or maybe two chest exercises with light weights and high reps using drop sets - basically keep going after muscular failure by lowering the weight and immediately pumping out another set.

    My trainer didn't like to use the major/minor routine for more than two weeks at a time though because he was concerned about over training.

  • Rowing_Ant

    Posts: 1504

    May 22, 2010 2:11 PM GMT
    Rest a day in between each split to give your body time to recover and grow.

    When you are doing Chest/Back you are also working your Biceps/Triceps so ifyou do them next in your split you need to give them a rest too.

    so Chest/Back rest day or Core or CV then Shoulders/Lats ret etc Bis and Tris etc.

    Rest and recouperation is just as important as the weights you lift