Training Split Question

Bigger Stronger Leaner Competitive Bodybuilding
1

Ok, I know I am going to recieve ALOT of shit for using the following training split, but please keep in mind I am relativly knew at this game(1 year/half a year seriously) and have a GREAT deal to learn. I am currently trying to pack on alot of mass. I weigh about 220 at about at about 12% BF. I train each bodypart once a week. With each bodypart I usually do 15-16 sets split up over 5 exercises with a rep range of 6-8.

Day1-chest/biceps
2-quads/hams/calves
3-rest
4-shoulders/calves
5-back/tris

Does this make any sense? if not, could you explain to me why. Any other mass programs you suggest? I am open to every suggestion.

2

[quote]jimmyjames66 wrote:
Ok, I know I am going to recieve ALOT of shit for using the following training split, but please keep in mind I am relativly knew at this game(1 year/half a year seriously) and have a GREAT deal to learn. I am currently trying to pack on alot of mass. I weigh about 220 at about at about 12% BF. I train each bodypart once a week. With each bodypart I usually do 15-16 sets split up over 5 exercises with a rep range of 6-8.

Day1-chest/biceps
2-quads/hams/calves
3-rest
4-shoulders/calves
5-back/tris

Does this make any sense? if not, could you explain to me why. Any other mass programs you suggest? I am open to every suggestion.[/quote]

Well, let’s see, from a purely constructive criticism point: you have no ab workout, and you’re hitting your calves twice (unless that’s a typo). Also, the weeks I’m familiar with have 7 days, or, after day 5, do you return to day 1 and repeat?

About the parameters, are you doing 15-16 sets, over 5 exercises for EACH bodypart, like, even the “smaller ones” (bis, tris, calves, shoulders?) That’d be wayyyyyyyyy too much.

I’m going to say this in the most friendly way possible…you’ve got to keep it simple, Stupid! If we’re keeping you’re general template, I’d throw back and tris onto day 4, drop the calves on that day, and do abs on day 1. That way, you’ve got a sort of push.pull day, a “leg day”, and a definite push/pull day, along with plenty of recovery time. Not the worst routine ever.

As far as your sets and reps, in keeping it simple, I like Waterbury’s concepts on higher load, lower rep training; so, how about for every bodypart you have listed (chest, biceps, abs, quads, hams, calves, back, shoulders, and tris) you choose 1 exercise (preferably a nice, biiiiiig, compound movement) and work it for 6-10 sets of 3-4 reps. (6 sets for bis, tris, abs, and calves, 10 sets for the others). And for the 2 exercises each day that have 10 sets each, superset them, to get the workout done faster, and enhance overall recovery and performance.

But, those are just some ideas off the top of my head. :wink:

3

Jimmy, read Chad Waterbury’s “Set/Rep Bible”. You can find it in the article library under “Training Programs”. It’s exactly the information you need to construct a logical training program.

You might also want to look at “Locked and Loaded” in the article library also.

Crowbar

4

you have your split set up chest/bis and back/tris. this is bad because when you hit the chest, your using the triceps, and when you hit the back, your using the biceps. so change it to chest/tris and back/bis and your split will be much more efficient

5

[quote]ZachDelDesert wrote:
you have your split set up chest/bis and back/tris. this is bad because when you hit the chest, your using the triceps, and when you hit the back, your using the biceps. so change it to chest/tris and back/bis and your split will be much more efficient[/quote]

That’s not necessarily a bad thing, just different than you’re used to. I’ve seen programs by Staley with those exact pairings (chest-bis, back-tris). It’s a variation of antagonistic training, and can be a great way to manage fatigue during a workout, especially if you’re using big movements.

With antagonist training, you’re greatly increasing recovery of one muscle group, by training the muscle group directly opposing it. So, for example, if you alternate pull-ups with close grip benching, your bis, lats, and upper back are recovering better during the close grip bench, than they would be if you simply rested passively for 30-something seconds.

Many paths, same destination.