best split on gear?

[Chemo]

I prefer full body over three days / twice per week. (4 day cycle) ... not sure I could pull it off again with good worklife balance.

e.g

Mon: Chest Delts Tricep

Tue: Legs abs

Wed: Back Traps Bicep

Thurs: Rest

Frid: Chest Delts Tricep

Sat: Legs abs

Sun: Back Traps Bicep

Mon: rest

etc etc

Resistance trains still at 1 hour and cardio limited to 20 minutes at the end of each session.

My split was almost identical! I skipped the mid week break, so 6 days work and on the 7th day I prayed for my wrist and knee joints to recover :pray: They got a bit of a hiding lol :pfft:

[WANABJAKD]

i think the first time i took gear i had a look at what Ronnie Colman was doing (i know dont laugh)

and i thort i would give it ago

chest,shoulders,triceps

back,biceps

legs,

rest day then repeat cycle

not the best split but is one off many options you have i believe it has more to do with what you put in then what actual split you do just make sure you go hard

this sounds like a very good split to me. can i ask which exercises you prioritized for the chest/delt/tri day?

seems complicated, as ive never done such a big workout and dont want to lose the efficacy of either a shoulder or a chest workout.

this is what i personally had in mind:

flat bench

incline bench/alternating with standing military press

seated military press or standing military press as well as the incline bench(do you think this may be too much?)

dips

skull crushers/single over head extensions

lateral raises

(id ignore rear delts here, as they would come the next day)

how does this sound guys?

[maassive]

I prefer full body over three days / twice per week. (4 day cycle) ... not sure I could pull it off again with good worklife balance.

e.g

Mon: Chest Delts Tricep

Tue: Legs abs

Wed: Back Traps Bicep

Thurs: Rest

Frid: Chest Delts Tricep

Sat: Legs abs

Sun: Back Traps Bicep

Mon: rest

etc etc

Resistance trains still at 1 hour and cardio limited to 20 minutes at the end of each session.

thanks for the advice opti!

I agree with wannabe about the potential length of putting delts and chest together. If I did what I normally do this would end up a 2.5hr long workout. So yeah, I really would be interested to know what this workout would look like for you.

[WANABJAKD]

I agree with wannabe about the potential length of putting delts and chest together. If I did what I normally do this would end up a 2.5hr long workout. So yeah, I really would be interested to know what this workout would look like for you.

actually i wasnt refering to the length of the workout, i was refering to the efficacy of the workout. this refers to how much weight i can move and the ability to maximise my workouts without causing premature fatigue to the nervous system(losing efficacy) as a result of too many excerises/too great of volume for many similar exercises in any given session. im not concerned about overtraining or catabolism, as its almost impossible while training under the right conditions.

[Daz69]

I prefer full body over three days / twice per week. (4 day cycle) ... not sure I could pull it off again with good worklife balance.

e.g

Mon: Chest Delts Tricep

Tue: Legs abs

Wed: Back Traps Bicep

Thurs: Rest

Frid: Chest Delts Tricep

Sat: Legs absto failure

Sun: Back Traps Bicep

Mon: rest

etc etc

Resistance trains still at 1 hour and cardio limited to 20 minutes at the end of each session.

Hi Opti'

I would be interested in the exercises you do in your split, and whether you train at the full intensity throughout each session...

Or whether you start heavy & progress to lighter more reps...

Or switch your exercises to cover training each bodypart twice over the full eight days, but mixing the intensity, a bit like a heavy chest day on Monday but lighter/more reps on friday..?

[train hard]

i think the first time i took gear i had a look at what Ronnie Colman was doing (i know dont laugh)

and i thort i would give it ago

chest,shoulders,triceps

back,biceps

legs,

rest day then repeat cycle

not the best split but is one off many options you have i believe it has more to do with what you put in then what actual split you do just make sure you go hard

this sounds like a very good split to me. can i ask which exercises you prioritized for the chest/delt/tri day?

seems complicated, as ive never done such a big workout and dont want to lose the efficacy of either a shoulder or a chest workout.

this is what i personally had in mind:

flat bench

incline bench/alternating with standing military press

seated military press or standing military press as well as the incline bench(do you think this may be too much?)

dips

skull crushers/single over head extensions

lateral raises

(id ignore rear delts here, as they would come the next day)

how does this sound guys?

for chest,delt and tri

flat bench or dumbell press (alternate workout to workout)

dumbell flys inclin or flat

decline press or full weighted dips

dumbell shoulder press or seated military press

upright rows

any isolation exercise alternate from workout to workout

seated skull crushers

lying french curls or ezybar tricep extensions

i could get through that in about an hour and ten minutes

works out about 9 sets each for chest and shoulders and 6 for tris and

i havent done that in a few years but i did enjoy it might give it a blast again on the weekend

[Optimass]

I prefer full body over three days / twice per week. (4 day cycle) ... not sure I could pull it off again with good worklife balance.

e.g

Mon: Chest Delts Tricep

Tue: Legs abs

Wed: Back Traps Bicep

Thurs: Rest

Frid: Chest Delts Tricep

Sat: Legs absto failure

Sun: Back Traps Bicep

Mon: rest

etc etc

Resistance trains still at 1 hour and cardio limited to 20 minutes at the end of each session.

Hi Opti'

I would be interested in the exercises you do in your split, and whether you train at the full intensity throughout each session...

Or whether you start heavy & progress to lighter more reps...

Or switch your exercises to cover training each bodypart twice over the full eight days, but mixing the intensity, a bit like a heavy chest day on Monday but lighter/more reps on friday..?

I'm a bit of a masochist when it comes to on cycle training. I always train heavy - but try to balance the week by offsetting exercises that compliment it and don't over fatigue. Another key is that I'll only reach absolute failure once on an exercise. e.g below

pre- w/out warmup/stretch area worked > no low weight warm ups > once your muscle has reached failure once in a workout its warmed up ... The major group get 3 x 3 sets but the first two are technique sets - so you gradual increase in weight but you don't go to failure. If you pick a weight on a tech set that feels like you are going to fail on the 6th, you rack it on the 4th and add moreweight for the last set ... "failure set". Smaller parts may go to failure at 8 - 12 reps.

Flat D/b Press 3 sets 2 x technique set up to 8 reps but not to failure > and then one final set picking a weight I know I can do for 2 ... but should fail within 6 reps.

Incline Bench 3 sets - 2 tech / 1 failure set

Decline narrow grip Smith bench 3 sets - 2 tech / 1 failure set 2-6 reps

Cable lat raise (behind) 2 sets - 1 tech / 1 failure set 8 reps

Front raise 2 sets - 1 tech / 1 failure set 8 reps

Dips - maxx reps 2 sets @ body weight

Only reach failure 7 times - recovery is good in 48 hours > weights are heavy so strength goes up easy >

Next chest day may look like this:

d/b incline Press 3 sets

Flat d/b Flyes 3 sets

Behind neck smith military press press 3 sets

Tricep p/down 2 sets

Skull crushers 2 sets

Narrow Tricep pressups > maxx reps body weight > feet elevated.

Hope this makes sense ...

[Daz69]

I'm a bit of a masochist when it comes to on cycle training. I always train heavy - but try to balance the week by offsetting exercises that compliment it and don't over fatigue. Another key is that I'll only reach absolute failure once on an exercise. e.g below

pre- w/out warmup/stretch area worked > no low weight warm ups > once your muscle has reached failure once in a workout its warmed up ... The major group get 3 x 3 sets but the first two are technique sets - so you gradual increase in weight but you don't go to failure. If you pick a weight on a tech set that feels like you are going to fail on the 6th, you rack it on the 4th and add moreweight for the last set ... "failure set". Smaller parts may go to failure at 8 - 12 reps.

Flat D/b Press 3 sets 2 x technique set up to 8 reps but not to failure > and then one final set picking a weight I know I can do for 2 ... but should fail within 6 reps.

Incline Bench 3 sets - 2 tech / 1 failure set

Decline narrow grip Smith bench 3 sets - 2 tech / 1 failure set 2-6 reps

Cable lat raise (behind) 2 sets - 1 tech / 1 failure set 8 reps

Front raise 2 sets - 1 tech / 1 failure set 8 reps

Dips - maxx reps 2 sets @ body weight

Only reach failure 7 times - recovery is good in 48 hours > weights are heavy so strength goes up easy >

Next chest day may look like this:

d/b incline Press 3 sets

Flat d/b Flyes 3 sets

Behind neck smith military press press 3 sets

Tricep p/down 2 sets

Skull crushers 2 sets

Narrow Tricep pressups > maxx reps body weight > feet elevated.

Hope this makes sense ...

It makes perfect sense, Thanks......

Do you find that on cycle your muscular strength increases considerably, but the conective tissue lags behind, & that this leaves you prone to injury..

I had heard it takes conective tissue up to 4 months to fully catch up......

Instinctive as it is to keep increasing the weights, have you ever made a concerted effort not to increase your weights too soon, (but still increasing reps) to avoid tendon/ligament tears.?

[Optimass]

been training for 16 years+ - my connective tissue will be well use to it by now. The risks are the same training naturally IMO. e.g if you were to train using balistic movements every session for long enough - your body would just adapt. Chances are your tendons and ligaments have probably thickened over the years.

In my prime, benching max 240kg raw - now I'm a bit older I don't think I have the capability to do tht again. plus there isn't a real need. My muscle hs changed a lot in the last 3-4 years - thick and looks a lot harder than it used to. I havent been on cycle for years and can maintain 120kg running 3 days per week on top of training. My arms are 18.5'inch cold - already have enough muscle :nod:

When I was pushing those kind of weights it had a different look - round/full/soft ...I prefer the rope look. My old training partner is 58 now and his muscle has a really cool hard look to it.

Yes my strength goes up but I think 80% of the increase is my confidence in what weight I am prepare to try. The other 20% would come down to the impact of glycogen pumped muscle and water retention.

have you ever made a concerted effort not to increase your weights too soon

have been working up to it over the last month. But if I were to do one more cycle - there isn't such a thing as going lite. I train to max every workout using the technique above. If I didn't set strength goals in my training it would be boring. When I set foot in the gym ... thats my concrete. The music goes on and the world dissapears. My focus is on becoming the biggest and strongest mammal in the gym. I especially like being able to rep what most guys 1RM - if I can achieve that I'm happy.

Sometimes it catches up with you and you have to throw in a few extra rest days - but for the most part I go hard and heavy everyday. You can avoid almost all risk of injury by apply strict technique ... so when you bench 240 you have to have it sorted - otherwise you should be going lighter, if you get my meaning.

[jimjim83]

i actually have no licence get it back on 14th of may... running is faster than walking lol

LOL..are you serious right now? bro why dont you just buy a cheap bike off TM?

ur mum offered me her camel to get around on

Gold!

[Sifo-Dyas]

As far as building quality lean mass goes, you can see the quality of the advice from the size of the people giving it!!! :roll: . The midgets are all saying train, train, train...then on your rest day go for a run and train again. If you want to be a runt, sure follow the advice of runts. If you can train that often for that long you are not doing it right!

[musclenz]

As far as building quality lean mass goes, you can see the quality of the advice from the size of the people giving it!!! :roll: . The midgets are all saying train, train, train...then on your rest day go for a run and train again. If you want to be a runt, sure follow the advice of runts. If you can train that often for that long you are not doing it right!

LMFAO :pfft:

[Optimass]

In my quest to re-regulate my sleeping patterns I have found myself trauling the net and came across this gem ...

http://www.ampedtraining.com/articles/building-muscle-mass-muscular-growth

Very practical look at gaining mass re: training splits/repitition.

Welldone Mr P