Help With Split for Mass

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi. I would like input on my current split. My goals are adding mass. I really like doing total body work - so what I have been doing for a while is:

8x3
6x4
3x12
4x7
off
off
off

Each workout is 4 big moves and 2-3 additional big or small ones.

The idea is sort of like mini-cycles of CW’s idea of “supercomp” - usually I am not too fatigued, but by the time I’m done with workout 4 I’m SORE! Then I rest rest rest.

Is this silly though? Am I not maximizing the time I could be building muscle by interspacing my rest with training days?

Also, do you think it is NECESSARY to go to a split routine instead of full body since I’ve been on full body for a long time? (8 months)

I just love full body, but I never “trash” any one part. Is this better for growth? Would it be better to do something with interspersed rest days?

Like:

Lower
Upper
off
lower
upper/total body
off
off

2

I’d say it would probably be better to have the off days spread throughout the week. If you are still getting results with full body routines then don’t change to a split.

3

If you’ve been doing full body for 8 months and are starting to get bored of it then it may be time to do a split. Also if your schedule allows it would be better to follow a routine with your rest days spread out something like:

Mon: Workout
Tue: Workout
Wed: Off
Thur: Workout
Fri: Off
Sat: Workout
Sun: Off

4

If you like total body workouts, then do three per week, with rest in between each workout. This would cause more growth.

training total body four days in a row, with three days rest is probably not the best way to train.

Try getting more rest, and keep eating over maintenance, protein, fats, blah, blah, blah.