[quote]SSC wrote:
[quote]LoRez wrote:
[quote]SSC wrote:
[quote]strangemeadow wrote:
[quote]LoRez wrote:
And… that exactly why I’m confused.
On the one hand: chest/shoulders/tris is the split, in that order
On the other hand: the vertical pressing before horizontal pressing suggestion
They don’t seem to fit together, unless I a) drop OHP altogether, or b) ignore that suggestion, or c) work shoulders on a different day[/quote]
Do not drop OHP! I like option C.
That makes sense.[/quote]
x 1,000.[/quote]
I figured as much. I’m just not sure how/where to fit it in then.
Assuming split like this:
A: Chest/Shoulders/Tris
B: Back/Bis
C: Legs
I guess doing Legs/Shoulders isn’t horrible. There’s just the risk that front delts and tris are still a bit fatigued for the chest day, and/or don’t get enough recovery.
Does that make sense to do Legs/Shoulders?[/quote]
Serious question, is there something about a 3-day split that you’re attached to? I would personally probably do something like,
1 - Chest / Tris
2 - Back / Bis
3 - Off
4 - Shoulders
5 - Legs
6 - Off
7 - Repeat
But, that’s me, and generally I’ve come to realize that 2 on/1 off does a lot of good for my body. If you’re married to 3 days, it does change things though. I guess I would make it…
1 - Chest / Tris
2 - Legs
3 - Shoulders / Bis / Back
^Again, I can’t necessarily account for your individual variables but I would always work biceps before back if coupled together because my biceps will naturally take over. I can focus on pulling with my elbows as much as possible on back day but hitting them first, (and relatively quickly) will make a large difference.
On another note, if you’re grouping it as such ^, there will be no “spill-over” for your rear delts between back / shoulder day. I would personally probably only go for heavy OHP’s (as a primary exercise) every other session if going as designed above, and use them as an accessory exercise maybe after doing all lateral / front delt work on the day. (i.e. 50lb dumbbell shoulder presses for like 30+ reps at the end rather than going heavy as a primary mover.)
But, then again, I don’t consider a 3-day split optimal for bodybuilding intents and purposes - but that’s my personal opinion in the matter.[/quote]
When I said 3-day split, that’s a little vague. I’m repeating it during the week, so I lift 6 times a week, not 3.
Mon: chest/shoulders/tris
Tue: back/bis
Wed: legs/calves
Thu: chest/shoulders/tris
Fri: back/bis
Sat: legs/calves
Sun: off
My reasoning for now:
- many beginner routines hit muscle groups 3x a week; my own recovery shows I do better with hitting a muscle group 2x a week
- as long as I can continue to make regular progress every session or two (measured by reps/weight) with that frequency, my body’s showing it can recover fast enough
- I won’t be able to sustain 2x a week indefinitely, at which point it makes sense to move to less frequency, and a standard bb routine (at least after working through a few deloads)
From a volume standpoint, it’s just a touch more than a 2x week full-body routine.
Unfortunately, chest has been kind of neglected (as you can see from my photos). This is due to elbow issues I’m getting closer to sorting out. Having my tris and anterior delts too fatigued from OHP hasn’t been the weak link. If anything, the overhead pressing actually helps my elbow handle the flat bench with less pain.
Maybe I’m heading down the wrong path. It’s been working so far, and – besides the fact that it’s “different” – it still seems to adhere to the right principles. And (possibly more importantly), I’ve been able to lift consistently doing it this way.
But I could very easily be making huge mistakes I just can’t see.
