hey guys, i just needed some help with my new split
im on a deca and test ethana cycle and i need to change things up take a look at what i have in mind and let me know what one u would prefer?
thanks!!
all with sat and sun off or light carido
Mon-back
tues-off
wed- chest/shoulders
thusday-legs
fri-arms
mon-chest shoulders
tues-legs
weds-back
thusday off
fri-arms
mon-chest
tues-legs
wed-back
thus-shoulders
fri-arms
mon-chest thighs
tues-back /hams
wed-off
thusday shoulders
fri-arms
thanks guys. or u can give me some good sugestions and help me make up a better one.
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NEED HELP~! on my split!
Started By Guest_anavar_*, Mar 16 2005 01:28 PM
14 replies to this topic
#3 Guest_anavar_*
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Posted 16 March 2005 - 01:34 PM
QUOTE(monsoon @ Mar 16 2005, 01:31 PM)
you are only hitting it once a week?
hitting what once a week?>
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Posted 16 March 2005 - 01:41 PM
I guess I train more frequently, I hit everything twice a week and I'm natural
#5
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Posted 16 March 2005 - 02:06 PM
First off, whats your goal?
#6 Guest_anavar_*
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Posted 16 March 2005 - 02:10 PM
QUOTE(nuge7076 @ Mar 16 2005, 02:06 PM)
First off, whats your goal?
well for right now while on deca and test ethan my goals are bulking.
#7
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Posted 16 March 2005 - 02:16 PM
QUOTE(anavar @ Mar 16 2005, 01:28 PM)
hey guys, i just needed some help with my new split
im on a deca and test ethana cycle and i need to change things up take a look at what i have in mind and let me know what one u would prefer?
thanks!!
all with sat and sun off or light carido
Mon-back
tues-off
wed- chest/shoulders 1.
thusday-legs
fri-arms
mon-chest shoulders
tues-legs
weds-back 2.
thusday off
fri-arms
mon-chest
tues-legs
wed-back 3.
thus-shoulders
fri-arms
mon-chest thighs
tues-back /hams
wed-off 4.
thusday shoulders
fri-arms
thanks guys. or u can give me some good sugestions and help me make up a better one.
im on a deca and test ethana cycle and i need to change things up take a look at what i have in mind and let me know what one u would prefer?
thanks!!
all with sat and sun off or light carido
Mon-back
tues-off
wed- chest/shoulders 1.
thusday-legs
fri-arms
mon-chest shoulders
tues-legs
weds-back 2.
thusday off
fri-arms
mon-chest
tues-legs
wed-back 3.
thus-shoulders
fri-arms
mon-chest thighs
tues-back /hams
wed-off 4.
thusday shoulders
fri-arms
thanks guys. or u can give me some good sugestions and help me make up a better one.
NO disrespect , but whats is you thinking behind this type of spilt?
#8 Guest_anavar_*
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Posted 16 March 2005 - 02:26 PM
QUOTE(nuge7076 @ Mar 16 2005, 02:16 PM)
QUOTE(anavar @ Mar 16 2005, 01:28 PM)
hey guys, i just needed some help with my new split
im on a deca and test ethana cycle and i need to change things up take a look at what i have in mind and let me know what one u would prefer?
thanks!!
all with sat and sun off or light carido
Mon-back
tues-off
wed- chest/shoulders 1.
thusday-legs
fri-arms
mon-chest shoulders
tues-legs
weds-back 2.
thusday off
fri-arms
mon-chest
tues-legs
wed-back 3.
thus-shoulders
fri-arms
mon-chest thighs
tues-back /hams
wed-off 4.
thusday shoulders
fri-arms
thanks guys. or u can give me some good sugestions and help me make up a better one.
im on a deca and test ethana cycle and i need to change things up take a look at what i have in mind and let me know what one u would prefer?
thanks!!
all with sat and sun off or light carido
Mon-back
tues-off
wed- chest/shoulders 1.
thusday-legs
fri-arms
mon-chest shoulders
tues-legs
weds-back 2.
thusday off
fri-arms
mon-chest
tues-legs
wed-back 3.
thus-shoulders
fri-arms
mon-chest thighs
tues-back /hams
wed-off 4.
thusday shoulders
fri-arms
thanks guys. or u can give me some good sugestions and help me make up a better one.
NO disrespect , but whats is you thinking behind this type of spilt?
no no .. i wasnt thinking about using them all .. those are the ones i am going to pick from. and im only going to pick one
#9
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Posted 16 March 2005 - 02:41 PM
Oh! I see bro. Well personally if your goal is to bulk . I would do a 2 on 1 off 2 on 2 off. Just a suggestion.
Week 1
mon. Legs ( quads, hams, calves)
tues. chest & shoulders
weds. off
thurs. back & traps
fri. tris & bis
sat & sun light cardio so you can put on the bulk not the weight if you understand what I mean?
Also mybe consider rotating bodypart up each week so your body doesn't adapt to what your doing. for example:
Week2
mon. chest & shoulders
tues. back & traps
weds. off
thurs. triceps & biceps
fri. legs.
and so on. I hope this gives some ideas. Sorry for the mix up. peace.
Week 1
mon. Legs ( quads, hams, calves)
tues. chest & shoulders
weds. off
thurs. back & traps
fri. tris & bis
sat & sun light cardio so you can put on the bulk not the weight if you understand what I mean?
Also mybe consider rotating bodypart up each week so your body doesn't adapt to what your doing. for example:
Week2
mon. chest & shoulders
tues. back & traps
weds. off
thurs. triceps & biceps
fri. legs.
and so on. I hope this gives some ideas. Sorry for the mix up. peace.
#10 Guest_superbeast_*
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Posted 16 March 2005 - 03:11 PM
Everyone recovers at different speeds. So its hard to reccomend a specific split.
Personally I like to completely change my routine every 2-3 weeks to keep my body guessing. As a rule of thumb I usually need 48hrs rest for bi's, tri's, traps and delts. 72hrs for chest, back, hams, quads and glutes. 24hrs for calves, forearms and abs. Below is a good split to gauge your healing speed. If your legs are healed by monday, mabey do some isolation movements for quads and tuesday do some iso. for hams. I will alternate in deadlifts EOW on tuesday since im already doing back instead of doing leg iso's monday and tuesday since deads destroy my legs. Depending on your healing speed you can throw in some upper-body isolation movements at the end of the week (Chest, lower-back, etc.)
but I would avoid any extra compound movements IMO. Even w/ AAS the possibility or overtraining is still very real, but everyone is different. SB>
Mon-Chest, Forearms, Calves (quads week A)
Tues-Back, Abs, Calves (hams week A), (deadlifts week
Wed-Tri's & Delts, Forearms, Calves
Thur-Bi's & Traps, ABS
Fri-Quads, Hams, Calves
Personally I like to completely change my routine every 2-3 weeks to keep my body guessing. As a rule of thumb I usually need 48hrs rest for bi's, tri's, traps and delts. 72hrs for chest, back, hams, quads and glutes. 24hrs for calves, forearms and abs. Below is a good split to gauge your healing speed. If your legs are healed by monday, mabey do some isolation movements for quads and tuesday do some iso. for hams. I will alternate in deadlifts EOW on tuesday since im already doing back instead of doing leg iso's monday and tuesday since deads destroy my legs. Depending on your healing speed you can throw in some upper-body isolation movements at the end of the week (Chest, lower-back, etc.)
but I would avoid any extra compound movements IMO. Even w/ AAS the possibility or overtraining is still very real, but everyone is different. SB>
Mon-Chest, Forearms, Calves (quads week A)
Tues-Back, Abs, Calves (hams week A), (deadlifts week
Wed-Tri's & Delts, Forearms, Calves
Thur-Bi's & Traps, ABS
Fri-Quads, Hams, Calves
#11 Guest_sitflyer241_*
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Posted 17 March 2005 - 12:10 AM
nuge ... where do you throw in abs?
during a bulking phase, do you think this is enough cardio to keep from putting on fat while eating all the food?
i'm finding i probably need more cardio, so i might have to start rollerblading (once the snow's gone) and some raquetball.
i hate the machines in the club.
thanks, bro.
during a bulking phase, do you think this is enough cardio to keep from putting on fat while eating all the food?
i'm finding i probably need more cardio, so i might have to start rollerblading (once the snow's gone) and some raquetball.
i hate the machines in the club.
thanks, bro.
#12
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Posted 17 March 2005 - 12:33 AM
during a bulking cycle you are going to take in more calories so in turn you are going to put on some fat, just the way it is, you can go north and south at the same time (cut and bulk, thats just what someone told me once, the north and south thing lol) so just eat clean but eat alot and you'll be good, and cut a month or so after your done with you're cycle, dont cut during pct. I like doing abs before arms and after shoulders, i avoid it doing it during exercises that depend on abs alot like before legs or before chest, its used in everything, but you dont wanna fatigue you're core, because you wont be able to lift as much during the workout..
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#13
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Posted 17 March 2005 - 06:43 AM
QUOTE(sitflyer241 @ Mar 17 2005, 12:10 AM)
nuge ... where do you throw in abs?
during a bulking phase, do you think this is enough cardio to keep from putting on fat while eating all the food?
i'm finding i probably need more cardio, so i might have to start rollerblading (once the snow's gone) and some raquetball.
i hate the machines in the club.
thanks, bro.
during a bulking phase, do you think this is enough cardio to keep from putting on fat while eating all the food?
i'm finding i probably need more cardio, so i might have to start rollerblading (once the snow's gone) and some raquetball.
i hate the machines in the club.
thanks, bro.
Honestly No! But its a matter of preference for each individual? I believe core strength is very important! I know it can be very repetative to do abs in the gym. Each individual must find what motivates themselves to do the small things to make there training or physqiue complete. For me I know I may not be the most massive when I compete but symmetry & overall total development has been my success. Size just happens in time w/ muscle maturity. Thats why training is so exciting for me , cus its so individual for all of us. Remeber we are as strong as our weakest link, and knowing what that is, is what some us strive to overcome.
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Posted 18 March 2005 - 12:53 AM
my fav split over the years is mon:back, traps
tues:chest/bis
wed:off
thur:legs
fri: shoulders/tris(maybe a few
pump sets for bis also)
i had been so overtrained for years doing old 3on-1off/4on-1off,etc.
and i tried once a week for legs and my squats went through the roof.
then when i tried onece a week for all bodyparts, i broke through all my plateus and my joints felt better,wasnt drained 24/7. i nver looked back.
thats when my bodyweight was stuck at 220. and i was in my late 20s. im
now in my late 30s and have progressed to 270-280 at around 12% at 5,9".
im a firm believer in 2 on 1 off, 2 on 2 off for mass gains, minster
tues:chest/bis
wed:off
thur:legs
fri: shoulders/tris(maybe a few
pump sets for bis also)
i had been so overtrained for years doing old 3on-1off/4on-1off,etc.
and i tried once a week for legs and my squats went through the roof.
then when i tried onece a week for all bodyparts, i broke through all my plateus and my joints felt better,wasnt drained 24/7. i nver looked back.
thats when my bodyweight was stuck at 220. and i was in my late 20s. im
now in my late 30s and have progressed to 270-280 at around 12% at 5,9".
im a firm believer in 2 on 1 off, 2 on 2 off for mass gains, minster
#15
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Posted 18 March 2005 - 01:02 AM
i meant to add my other split when i want to isolate arms
it is mon: chest/front&side delts
tues: legs
wed: off
thur: back/rear delts
fri: arms/forearms
im totally w/ nuge on the 2 on, 2 off thing. i bomb the bodypart
and let my supplements and big eating do the rest. hope this
helps bro, minster
it is mon: chest/front&side delts
tues: legs
wed: off
thur: back/rear delts
fri: arms/forearms
im totally w/ nuge on the 2 on, 2 off thing. i bomb the bodypart
and let my supplements and big eating do the rest. hope this
helps bro, minster
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