Need Help with Designing a Split

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi, this is my first post, but I have been reading the forums here for about a year now. First off, I am about 6’4, 225 lbs, and around 14 percent body fat. I have been lifting off an on for about 3 years, and only for about the past year have I really been knowing what I am doing. I was using a push/pull split from about last August to this April. I then started a tbt and have been using that until now. Recently I have noticed a drop off in energy when training. I figure I am at the point where I am lifting enough weight where I can’t do bench, squats, and rows all in the same session.

My training program right now looks like this:

Monday:
flat bench
squat
row
calf raises
curls
french press

Wednesday:
incline bench
deadlift
pull ups
front raises
shrugs
donkey calf raises

then repeating every other day.

I am thinking off a split like this now:

Monday:
flat bench, incline bench, dips, flys

Tuesday:
row, pullups, face pulls, reverse flys

Thursday:
bicep curls, close grip bench, military press, front raises, shrugs

Friday:
squats, deads, dont know what other leg exercises to do

I would also be training calves every other day because they are lagging behind pretty badly (My arms are bigger than my calves, is that normal?). Thanks in advance for any help.

2

Arms and calves and neck should all be around the same size… in BB proportions.

other leg exercises; Lunges, Romanian DL, Split Squat… etc etc… come on, you know this surely.

The split - at the moment it is this:

Day 1 - Chest
Day 2 - Back
Day 3 - Biceps, Triceps and Shoulders
Day 4 - Legs.

As you can see… it could do with a little editing… if you want a 4 day split, try these…

Day 1 - Chest and Bicep
Day 2 - Back and Tricep
Day 3 - Shoulders and Traps
Day 4 - Legs

Day 1 - Chest and Quads
Day 2 - Back and Hams
Day 3 - Shoulders and Traps
Day 4 - Biceps and Triceps

Brook

3

Are you purposely limiting it to 4days a week? I prefer 5 days a week myself, I like to train more often and I like to split my legs into 2 days. My current split looks like this:

Monday - Back
Tuesday - Chest
Wednesday - Quad Dominant legs
Thursday - Shoulders/Arms
Friday - Hip Dominant legs

Saturday and Sunday I do some sleg dragging and other misc stuff. I try to do something active every day.

4

[quote] Brook wrote:
Arms and calves and neck should all be around the same size… in BB proportions.

other leg exercises; Lunges, Romanian DL, Split Squat… etc etc… come on, you know this surely.

The split - at the moment it is this:

Day 1 - Chest
Day 2 - Back
Day 3 - Biceps, Triceps and Shoulders
Day 4 - Legs.

As you can see… it could do with a little editing… if you want a 4 day split, try these…

Day 1 - Chest and Bicep
Day 2 - Back and Tricep
Day 3 - Shoulders and Traps
Day 4 - Legs

Day 1 - Chest and Quads
Day 2 - Back and Hams
Day 3 - Shoulders and Traps
Day 4 - Biceps and Triceps

Brook

[/quote]

Is it ok to do deadlifts and squats on the same day? I imagine it would destroy my lower back, at least enough where I would have alot of trouble doing a leg exercise that would involve the lower back at all. How about sets and reps? I am doing a 6x4 right now, and I really like it.

5

Sets and reps and all that is really up to you, you need to experiment and find out what works best for you. I personally like ramping the weight up and ending with a heavy set of 4-6reps.

Lots of people squat and deadlift on the same day, it is very taxing and kicks your ass…but it is definitely do-able.

6

[quote]josh86 wrote:
Sets and reps and all that is really up to you, you need to experiment and find out what works best for you. I personally like ramping the weight up and ending with a heavy set of 4-6reps.

Lots of people squat and deadlift on the same day, it is very taxing and kicks your ass…but it is definitely do-able.[/quote]

Ok, that is what I thought but wasn’t quite sure, thanks for your help.

7

NP, bodybuilding is really like a science experiment where you are your own guinea pig.