rate my split

[matt !]

day 1 -

- Quads/Hams

day 2 -

[ AM ]

- 20min low intensity cardio (either a light jog or inclined walk)

- Abs/Calves

[ PM ]

- Chest/Tris

day 3 -

- Back/Bis

day 4 -

[ AM ]

- 20min low intensity cardio (either a light jog or inclined walk)

- Abs/Calves

[ PM ]

- Shoulders/Traps

day 5 -

rest.

repeat.

i'm mainly doing the AM/PM sessions cause i didn't want to cramp everything in 1 session = i'll need to lesson the sets for shoulders etc so i can squeeze in abs/calves which i didn't want to do.

the main thing i'm curious about if i'm over-training, i'm already on this exact split except the AM sessions i added on day 2 and 4 to try bring my calves up a notch + some basic core work while im at the gym. But since they're completely different muscle groups i'm working on i thought it should be okay, any comments ?

im in bulking mode atm aswell

p.s AM means will finish my morning session before 8.30am, maybe earlier havnt done it yet. (probably start 7am after some carbs/protein + BCAA)

PM means will finish before 6pm, 6.30pm-7pm being the latest (depending on the day)

[Jigga]

2/5

1 day rest between chest and delts is not enough imo

[Shutupandsquat]

I think postpone calves for an extra day. A two day interval is hardly anything. Ab should only be done once a week IMO

[gringo]

2/5

1 day rest between chest and delts is not enough imo

Depends what you do for delts. Ive found doing a press for delts on chest day, no presses for delt day, but doing wide grip upright rows and various lat raises has worked pretty well for me, just an idea, cheers

[matt !]

i don't really feel over-trained or fatigued with 1 day rest between chest&shoulders

but idk maybe on the safe side i might fiddle with this split later on down the track if i start feeling it.

I think postpone calves for an extra day. A two day interval is hardly anything. Ab should only be done once a week IMO

what do you mean by this ? sorry im pretty lost atm :doh:

how much times should i do my calves a week ? and yeah i'll take that in and put abs once a week cause i don't like doing abs :grin:

[trainlikeafreak]

i wouldnt do any weights on an empty stomach you should do your calfs at the end of a PM workout i reckon. maybe do a 2 on 1 off style to create a bigger gap in between shoulders and chest

[steak]

rate my split...i was thinking this was gonna have some porn goin on in it

[Sifo-Dyas]

day 1 -

- Quads/Hams

day 2 -

[ AM ]

- 20min low intensity cardio (either a light jog or inclined walk)

- Abs/Calves

[ PM ]

- Chest/Tris

day 3 -

- Back/Bis

day 4 -

[ AM ]

- 20min low intensity cardio (either a light jog or inclined walk)

- Abs/Calves

[ PM ]

- Shoulders/Traps

day 5 -

rest.

repeat.

i'm mainly doing the AM/PM sessions cause i didn't want to cramp everything in 1 session = i'll need to lesson the sets for shoulders etc so i can squeeze in abs/calves which i didn't want to do.

the main thing i'm curious about if i'm over-training, i'm already on this exact split except the AM sessions i added on day 2 and 4 to try bring my calves up a notch + some basic core work while im at the gym. But since they're completely different muscle groups i'm working on i thought it should be okay, any comments ?

im in bulking mode atm aswell

p.s AM means will finish my morning session before 8.30am, maybe earlier havnt done it yet. (probably start 7am after some carbs/protein + BCAA)

PM means will finish before 6pm, 6.30pm-7pm being the latest (depending on the day)

This split will certainly give you a base of strength that will equate to mass. Very interesting and messy split but with potential for results 7/10 for mixing it up twice a day.

Are you over training. Very likely. If you are training at high intensity at you limit on each set and to failure each time???...Hell yes you are over training! 6 training sessions in 4 days! If you are mixing it up like that twice a day on some days then you mite want to try just 4 days a week and see if you get better results.

I train hard 4 times a week and get my best gains from that split.

[matt !]

yeah, i think with this split i'll be over-training, unless i take steroids :grin:

anyway im gonna try take on what trainlikeafreak said and do 2 on 1 off style

will give me 6 days recov before hitting legs again so im gonna make sure i hit them hard.

@AM sessions, what if i have some protein/carbs b4 hitting the gym + BCAA intra would that be algd for calves/abs in the morning + light cardio for ~20mins ? (light cardio either inlcline walk or 20min jog on 12kph)

or should i just skip cardio altogether since im bulking anyway ?

thanks for opinions btw