ok I just made my own split it goes monday/friday Chest,back shoulders,arms
then wedsnesday I will do a very hard legs day. I dont know if this sounds right though. Should i put the arms on my leg day?
I would put the arms on legs day, or also
consider not doing specific arm exercises at all, except periodically (some weeks out of the year, but no more than half.)
After reading Ian King’s book I can tell you that there is no right or wrong when pairing up body parts. Sure there are advantages and disadvantages when pairing up certain body parts. For example I would not normally work triceps before chest, but by doing this I am depriving myself of the training effect one would get when training triceps before chest. So to answer your question train arms on chest and back day for awhile then switch over to training arms on leg day.
Instead of thinking of the body as chest, back, arms, legs, shoulders, I like to use Ian’s method of using horizontal pulling (rows), horizontal pushing (bench), vertical pulling (chins), vertical pushing (shoulders), quad dominant, hip dominant, biceps, triceps, neck and forearms.
I've found that it is much easier to devise a workout plan when you use the above. This way you won't have as much of a problem with muscle imbalances. For example, most people do chins or lat pulldowns for back, but do very little rowing. This leads to muscle imbalances between the chest and back and can contribute to shoulder problems.
I’m currently working out three days a week using Ian’s training split to make sure I address any imbalances. For more information, read his book “Get Buffed” or read his 12-week programs on T-mag. This seems much more logical to me now.
Those are all great answers, however the person who wrote this should spend a little more time in the t-mag archives and a little less time at the forum wasting everyones time.
hey what are you talking about? I read a ton of the archives its not even funny. I wanted to make my own workout… I was just asking for suggestions about what other people do. Screw you
Spencer is only in high school, cut him some slack. I’ve found him to ask very intelligent questions. I remember the kind of idiotic stuff I used to ask people when in high school, “Will taking this make me big? How about this? What’s better, incline or decline dumbbell press? How come programs only list the reps like this: 4, 6, 8, 10, 12, 15? What happens if I do 11 reps? Is that bad? Do you think Mr. Olympia takes steroids?” etc. We should help him as much as possible.
Spence: I’d do minimal arms and shoulders, like only 1-2 sets for bis, 1-2 for tris and 1-2 for side/rear delts/ext rotators. I’d do arms after the chest/back on Monday and shoulders after chest/back on Friday. Make sure you deadlift on Wednesday. How are those chains working out for you so far?
I think Dave Tate recommended a similar split for dieting down to a weight class for meets. By avoiding the extra leg day it allows for some cardio to be thrown in. I know you probably want to get big, but hell, if it’s good enough for the guys at WSB than it should suffice for us mortals