Rate my Split.

[Chemo]

Less rating, but more critique ideas and input welcome.

My most successful split to date was push,pull, legs, twice a week.

No time nowadays for 6 days in the gym so I have been running a 4 day split.

Now doing, Chest+bis. Squats and deads. Shoulders+shrugs+abs. Back+tris.

I think I want to play with frequency regarding the arms, and split my dead lifts and squats up. I've already injured my knee so squats gonna be a bitch. Tackling this issue by not loading up too much.

Trying to keep my workouts time efficient by completing sets in pretty quick succession, and hovering around similar stations.

Primary Goal: Muscle development, arms quads.

Secondary Goal: Strength and performance (bitches love performance)

Here's my proposed new split. Keen to hear thoughts.

Mon. Chest and Bis

Flat bar bench. 4 sets

Incline bench. 4 sets

Overhead press. 4 sets (close crip, focusing on tris)

Chin Ups to fail x 2

Hammer Curls. 3 sets

Cable Curls. 3 sets

Cable Crunches/sit ups. 3 sets

Tues. Squats.

HighBar/Front squat. 5 sets

BarLunges. 3 sets

Leg press. 5 sets

Calf press. 5 sets

Lateral Raise/Shouler flys. 5 sets

Leg lifts till fail

Thurs. Back and tris.

Chin Ups. 4 sets to fail

DB Row. 4 sets

Wide pull down. 4 sets

Reverse flys. 3 sets

Skull crushers. 4 sets

Cable press. 4 sets

Abs to fail

Posterior Chain

Deadlifts/Straight leg deads. 4 sets

Shrugs. 4 sets

Ham curls. 4 sets

Single leg legpress. 4 sets

Single leg calf press. 4 sets or more

Face pulls/ alternating shoulder raise. 4 sets

Crunches to fail.

[dannyjay]

looks good

can't go wrong with a 3 day split btw imo

one of Kevin Levrone's splits was

mon chest/shoulders/tri

tue legs

wed back/bi

thu rest

fri chest/shoulders/tri

sat legs

sun back/bi

mon rest

etc

best split for fastest mass gains imo

[shane]

Do you have his training routine dannyjay??

[Hitro]

Been doing a similar 4 day split chemo after also doing a 3 day split twice a week previously and getting ok results but also currently reconsidering my options.

Current 4 day split is:

Mon - chest and biceps (+abs)

Tues - legs

Weds - cardio / rest

Thurs - back (incl deadlifts)

Friday - shoulders and triceps (+abs)

[Gym rat]

My current split is

Monday quads

Tuesday chest and calfs

Wednesday back rack pulls only when I feel like doing them

Thursday Shoulders and hamstrings

Friday arms

Weekend rest also I change my training every four weeks.

[Chemo]

Been doing a similar 4 day split chemo after also doing a 3 day split twice a week previously and getting ok results but also currently reconsidering my options.

Current 4 day split is:

Mon - chest and biceps (+abs)

Tues - legs

Weds - cardio / rest

Thurs - back (incl deadlifts)

Friday - shoulders and triceps (+abs)

How do you find the 4 days in gym compared to the 6days?

[Hitro]

Feel like I'm missing out not being there but hey you dont grow in the gym.

Does feel a bit weird only hitting each muscle group (directly) once per week. I think I got pretty good gains on the 3 day split (doing this one http://forum.bodybuilding.com/showthrea ... =120309781 ) and this 4 day split feels to be a bit more maintenance rather than growth if you know what I mean.

Thinking of maybe going to something like Push / Pull / Legs / Push / Pull across Monday to Friday

[student]

split is ok. 5/10. this is my current split

monday: right side upper body

tues: Left side upper

wed: rest

thurs: right leg

fri: left leg.

weekend: rest.

what u guys think

[Chemo]

split is ok. 5/10. this is my current split

monday: right side upper body

tues: Left side upper

wed: rest

thurs: right leg

fri: left leg.

weekend: rest.

what u guys think

I think u need to add cardio for left side and right Side

[BeastBuilder]

I dunno if you guys have heard of it but I'm a fan of "The total 360" programme..

If you're not training like this you're missing out..

And for all you trainees wanting to be as aesthetic as myself, yes it is definitely paleo (But no I will not come check out your snatch)..

Split is like so:

Mon:Front of your body

Tues: Back of your body

Wed:Rest

Thurs:Right side of your body

Fri:Left Side of your body

Weekend:Rest

If you really want to make them gains like all the Natty Warrior Pros and like to live life on the edge you can swap Tuesday and Thursday around so you are using a principle called "Muscle Confusion", this is what the father of all programmes p90x was based off, so you know it works..

Careful not to get too big in the first week though, otherwise your colleagues around the work place will start to talk..

[tomsammce]

Any split will work fine if you just wanna look cosmetically good.

If you wana get as strong as quick as possible then it needs some thought and planning.

Everyone thinks the best split is the one they are currently doing lol, so just do whatever train hard and eat good and ull get results.

[tiny_ape]

@BeastBuilder

I have done P90x and got some amazing results. Defined abs and huge arms. But my legs are lacking in terms of definition. Would the Total 360 program give me massive legs as well as muscle shredding pumps when I work out. ?

[BeastBuilder]

Any split will work fine if you just wanna look cosmetically good.

If you wana get as strong as quick as possible then it needs some thought and planning.

Everyone thinks the best split is the one they are currently doing lol, so just do whatever train hard and eat good and ull get results.

Bro who do you think you are.. This is the Interwebz.. Everyone Benches 4 plates, Squats 5 plates, is 110kg ripped up at 10% bf..

They obviously know how to train and eat and will make gains on complex programmes due to over recovering and super compensating..

No need for your simple approach.. Everyone knows you make better gains if you make everything as complicated as possible..

I have done P90x and got some amazing results. Defined abs and huge arms. But my legs are lacking in terms of definition. Would the Total 360 program give me massive legs as well as muscle shredding pumps when I work out. ?

Total 360 is an extremely advanced programme, that you need lots of chalk for.. Make sure to take your paleo pre workout exactly 23.491 minutes before and you will be fine.. Any earlier and you'll have to start bodybuilding all over again.. Any later and.. and.. you don't wanna know what happens then..

But srs everyone knows legs are overrated, who wants to look like an X and be proportionate when you can look like a triangle and this gives the illusion of your under developed shoulders and chest being even bigger than they are..

[tomsammce]

Lol

[Terrymundo]

@BeastBuilder

I have done P90x and got some amazing results. Defined abs and huge armsdisagree. But my legs are lacking in terms of definitiontotally agree. Would the Total 360 program give me massive legs as well as muscle shredding pumps when I work out. ?

[Chemo]

Careful not to get too big in the first week though, otherwise your colleagues around the work place will start to talk..

If I take, con-creat alongside my total 360 body program will I get too big?

Will, I get my nabba/wff/ifbb/bb.com/nasdaq pro cards?

Will my chair still support my gains?

I need to know!

:pfft:

[BeastBuilder]

If I take, con-creat alongside my total 360 body program will I get too big?

Will, I get my nabba/wff/ifbb/bb.com/nasdaq pro cards?

Will my chair still support my gains?

I need to know!

:pfft:

Personally I would recommend against this, water retention has a severe effect on aesthetics, not everyone can pull it off like Terrymundo at 6% and dry as fuarkkkkk !!

No sorry, Total 360 is banned by all BB/Pl feds, anyone who is tested and it is found they have used it are automatically disqualified.. It's that good..

You will need to get your chair tailored every 2 weeks exactly otherwise the gains are too great and you exponential risks of getting injured when you're not even lifting..

[Chemo]

If I take, con-creat alongside my total 360 body program will I get too big?

Will, I get my nabba/wff/ifbb/bb.com/nasdaq pro cards?

Will my chair still support my gains?

I need to know!

:pfft:

Personally I would recommend against this, water retention has a severe effect on aesthetics, not everyone can pull it off like Terrymundo at 6% and dry as fuarkkkkk !!

No sorry, Total 360 is banned by all BB/Pl feds, anyone who is tested and it is found they have used it are automatically disqualified.. It's that good..

You will need to get your chair tailored every 2 weeks exactly otherwise the gains are too great and you exponential risks of getting injured when you're not even lifting..

MoH and OSH would be proud of you

repped

[Terrymundo]

If I take, con-creat alongside my total 360 body program will I get too big?

Will, I get my nabba/wff/ifbb/bb.com/nasdaq pro cards?

Will my chair still support my gains?

I need to know!

:pfft:

Personally I would recommend against this, water retention has a severe effect on aesthetics, not everyone can pull it off like Terrymundo at 6% and dry as fuarkkkkk !!

No sorry, Total 360 is banned by all BB/Pl feds, anyone who is tested and it is found they have used it are automatically disqualified.. It's that good..

You will need to get your chair tailored every 2 weeks exactly otherwise the gains are too great and you exponential risks of getting injured when you're not even lifting..

sorry to be a douche and have to correct you mate. I missed a meal last week due fans mirin me during my squatless quad workout and held me up. This resulted in my droping to %5.5 still managed to fit the urge to drink water to stay dry as FUUAARKKK. But I'm totally natty, no con-creat, no amino acids, I dont even protein.

sorry we derailed another thread. shit.....ok back on topic:

chemo your split is shit. Try Terry's 2day split for beach gains:

Day1: Traps(use belt to avoid thickening your waist) and forearms(make sure you have fingerless gloves for this)>superset with abs

Day2: Calves (alternating legs each rep) and rotator cuff> superset with abs

[Chemo]

chemo your split is shit. Try Terry's 2day split for beach gains:

Day1: Traps(use belt to avoid thickening your waist) and forearms(make sure you have fingerless gloves for this)>superset with abs

Day2: Calves (alternating legs each rep) and rotator cuff> superset with abs

[tiny_ape]

@ TerryMundo How would I go about accquiring a physique like yourself?

[Terrymundo]

@ TerryMundo How would I go about accquiring a physique like yourself?

@tine ape it totally depends DO YOU LIKE NEEDLESS NIGGGGAAA!!???!!?

[Hitro]

Really interested in this Total 360 but am afraid of losing all my gainssssss only working each side once a week.

Can I just do it non-stop with no rest days?

If I somehow managed to do it twice a week would I need to call it Total720 or is this not spoken of?

Also, do I need to deload or will I get muscle dizziness?

Edit - just did some googling and apparantly some guy died from Total360 after getting mixxed up and working his front 3 days in a row.... Might just stick to doing "A-Burpee-A-Day" as it sounds safer.

Peace

[BeastBuilder]

Lol, don't get suspended again bro, who will defend me when the common folk try to abuse me cos I'm so lean and aesthetic..

Really interested in this Total 360 but am afraid of losing all my gainssssss only working each side once a week.

Can I just do it non-stop with no rest days?

If I somehow managed to do it twice a week would I need to call it Total720 or is this not spoken of?

Also, do I need to deload or will I get muscle dizziness?

Edit - just did some googling and apparantly some guy died from Total360 after getting mixxed up and working his front 3 days in a row.... Might just stick to doing "A-Burpee-A-Day" as it sounds safer.

Peace

Bro.. Nothing to fear this is where all the gains come from, Total 360 is a ultimate low frequency approach. If you manage to get through it twice in a week I shall call you god because you will have found a week with 8 days in it.. And no you definitely can not do split sessions with Total 360.

And anyway, you deload every second week so as to superpump those gains.. If you get the muscle confusion right you will be too pumped and sore to train the next week anyway.. That's how effective it is..

Yea I forgot to mention you must be enhanced with all the multi's and fish oils you can get your hands on to even have a chance at getting through a Total 360 cycle..

Also just a word of caution, don't even attempt a workout without sprinkling creatine through your socks, otherwise who knows what would happen.. You have been warned.

[tomleegolf]

split is ok. 5/10. this is my current split

monday: right side upper body

tues: Left side upper

wed: rest

thurs: right leg

fri: left leg.

weekend: rest.

what u guys think

Fucking lol, the troll is strong in this thread!