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Split ideas...

El Freako

El Freako

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Hey people, I'm trying to sort a new weekly routine which will consist of a 5-part split. So far I've been thinking of Back/Bis, Chest/Tris, Legs/Calves, Shoulders/Traps but that has left me with a spare day which I don't want to waste. I'll probably end up changing it to Upper/Lower Back, Chest/Forearms, Legs/Calves, Shoulders/Traps, Arms.

I just wanted some other ideas/opinions to think about. How do you prefer to do your splits?

I've just come off a full-body routine and I much prefer splits, so that's not an option. I also only want to do each body-once per week to allow max recovery because my right shoulder has been playing up for a while and so has my right pec insertion. Stupid right side of my body! :angrydude:
 
El Freako

El Freako

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Yeah I've read over shitloads of splits and the reasons behind them. I've tried many of them overtime as well. I just want a few personal experience stories to see if I can get a few new ideas. Honestly, I'll probably end up just sticking to my own split cos I'm a stubborn cunt who thinks he knows everything. Cheers for the response though dude.
 
Fatality

Fatality

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Yeah man, just try things out, I personally like full body routines because I'm able to hit reach muscle about 3 times per week, with a split, I'll only get it once a week which I don't want. Plus, fullbody releases a ton of testosterone which helps in bodybuilding a lot. But yeah man, if you don't like full body, I'd go for the next best thing which is switch off between upper and lower days. Maybe have a heavy upper day, then a heavy lower, then a light upper, then a light lower, I don't know, just mix things up and try them out.


-Fatality.
 
Skeptic

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why dont you spend the 5th day working on weakpoints??
 
The_KM

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Although I'm not a huge proponent of handing out splits, I have one that I've just began doing that is a 5 day, one-muscle a day, split. However, I added some spunk to it. I use undulating rep ranges. This is how I split it up:

As you know, you have your pushing musculature, pulling and lower body. I then split these up by rep ranges that change every 2 weeks. So...

Week 1-2:
Pull: 7-9 reps
Push: 4-6 reps
Lower: 10-13 reps

Week 3-4:
Pull: 10-13 reps
Push: 7-9 reps
Lower: 4-6 reps

Week 5-6:
Pull: 4-6 reps
Push: 10-13 reps
Lower: 7-9 reps

This stimulates both types of muscle hypertrophy and girth. focusing on the rep ranges for each. At week 6 you should schedule some sort of strategic deconditioning to relieve some load on the CNS, if not done, overtraining could potentially result.

Now. The proposed split.

Day 1: Chest
Day 2: Back
Day 3: Off
Fay 4: Shoulders
Day 5: Arms
Day 6: Legs

This leaves sufficient times between synergists and secondary recruiter muscle fibers. A largely underplayed role, and this should be what you're asking for.

Hope you like it, if not there's others to chose from bro. Good luck.
 
afgan-ali

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am finkin of a new split too
am a try

day 1 - chest, shoulders
day 2 - back, traps
break
day 3 - arms, forearms, calves
day 4 - quads n hams
break
start again

i wana giv it a goo
 
Bulkboy

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mine right now looks like this

day1)chest and bicep and calves
day2)deadlifts, shoulders and traps
day3)rest
day4)back(rows and chins), tricep abs
day5)quads, hamstring, calves

abs whenever i feel like it...
 
R

Rocky

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I hear what you're sayig about being a stubborn cunt! :)

Why not just start the routine again on the 5th day? That way you hit the muscle again that little bit sooner but I would have thought still have plenty of time for recovery if you are intent on doing a split.
If you don't already make sure you do those rotator cuff exercises before doing shoulder or incline work.
 
El Freako

El Freako

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Finally started doing rotator cuff work today. Wish I'd started 3 years ago when my shoulder started playing up. You gotta love being an idiot.
 
philosopher

philosopher

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Finally started doing rotator cuff work today. Wish I'd started 3 years ago when my shoulder started playing up. You gotta love being an idiot.

Better late than never:xyxthumbs:
 
El Freako

El Freako

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Might try and do calves and back more than once, these are spots I want to work on. Sooo...

Back/Calves
Chest/forearms
Legs/Calves
Shoulders/Traps/Upper back
Arms/Calves

Also I work split shifts and next week is my first 21:30-06:00 shift. I can sleep most of the night at work so technically I will have much more exercise time once a fortnight.

Might try a 2 sessions/day routine on those weeks... or I could just sleep.
 

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