Which routine worked best for you

[ironheart]

monday - chest, abs & calves
tuesday - legs
wednesday - arms, abs & calves
thursday - shoulders, abs & calves
friday - back

 

[Big_Guns_Lance]

Is that you in your avatar? If so you looking great lance

Yeh thats me in it!

Thanks pal

 

[bambam55]

Freako- that sounds really intense, you'd have to get some serious r&r to avoid overtraining. Can you write it out so I can see what it looked like though. That one had to be fun.

 

[El Freako]

Freako- that sounds really intense, you'd have to get some serious r&r to avoid overtraining. Can you write it out so I can see what it looked like though. That one had to be fun.

I correct myself... it was a 4 part split spread over 2 days kinda like this Arnold split:

ARNOLD'S DOUBLE SPLIT

Morning/Evening

Day 1 Chest, back/Thighs, calves, abs
Day 2 Shoulders, arms/Calves, abs
Day 3 Chest, back/Thighs, calves, abs
Day 4 Shoulders, arms/Calves, abs
Day 5 Chest, back/Thighs, calves, abs
Day 6 Shoulders, arms/Calves, abs
Day 7 Rest

...but I did it this way

EL FREAKO'S DOUBLE SPLIT

Morning/Evening

Day 1 Chest/Legs
Day 2 Back/Shoulders, Arms
Day 3 Chest/Legs
Day 4 Back/Shoulders, Arms
Day 5 Chest/Legs
Day 6 Back/Shoulders, Arms
Day 7 Rest

or...

Morning/Evening

Day 1 Chest, Back/Traps, Shoulders
Day 2 Legs/Arms
Day 3 Chest, Back/Traps, Shoulders
Day 4 Legs/Arms
Day 5 Chest, Back/Traps, Shoulders
Day 6 Legs/Arms
Day 7 Rest

These were just some of the variations. Most workouts were over an hour and legs tended to last 3. They were epic. It worked though, I packed on 10 kgs in 10 months (including a couple of bouts of the flu). Towards the end of it I would get asked a few times a week what I was on which got kind of annoying. "Protein and rolled oats" I would reply. I'm not sure I could do it again, it took ages to build up the muscle endurance. I think I might have had a late growth spurt to to help me along. I used to have little half week lay offs ever now and again when I felt I needed them.

 

[jguruz]

5 day split

This worked best for me over the past 7 months or so as a newbie, ive made some pretty good gains out of this, whilst cutting at the same time.

Day 1 - Chest
Day 2 - Back
Day 3 - Legs
Day 4 - Shoulders/Traps
Day 5 - Arms (bi's and tri's)

Did 20 mins cardio on 2 of these days along with abs work

 

[The_KM]

HST was fine, tried that months ago. Only problem is it's lacking volume. I also tried certain arrangements and nothing's worked better than:

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

2 off days, 4-5 exercises/bodypart and 4-5 sets/exercise. High volume and acute rest periods for single-joint lifts.

I do very little direct ab work. The load put on the abs through compound, core stabilizing lifts are far better and effective than a crunching, lumbar bending ab exercise. In crunches, sling leg raises, etc. the abs play more of a stabilizing role while the hip flexers and back control the movement.

Some words in my point of view here.

 

[wrestling lyon]

an upper/lower split
4 days on
3 days off