BEST TRAINING SPLIT?

[liftathomeguy]

Hi. My routine at the moment is day 1 shoulders, biceps, triceps, day 2 legs, abs and day 3 back and chest.

I'm not sure this is the best way to do it, as after hammering out a heavy chest workout I don't have much steam left for back, which is obviously a major muscle group.

I used to do a routine that I can't for the life of me remember, but i'm pretty sure one day was chest, then shrugs, and ending with deadlifts. Another day I THINK started with back (lat pulldowns, cable rows, chins, and some sort of machine row, and then from memory I ended with triceps on that day. It's been just over a year since I was doing this rountine, but it worked GREAT.

HELP! Any ideas on how to round off the routine I've mentioned, or is the one i'm currently doing ok?

I'm 34 and have been training off and on for years, so not a novice by any means, but not a big boy either (about 5'9 75kg)

[teamfatboy]

The usual three-day split I've done is normally Back-n-biceps, Chest-n-triceps, and legs/abs. I would possibly do shoulders on chest day in a split like that - and/or spread abs across all three days - one exercise, a few sets (eg 3x20 crunches or whatever) - you could hit upper abs, obliques and lower abs, one set each, on the three days.

But there will be other views, I'm sure

[Matrix]

Hi. My routine at the moment is day 1 shoulders, biceps, triceps, day 2 legs, abs and day 3 back and chest.

I'm not sure this is the best way to do it, as after hammering out a heavy chest workout I don't have much steam left for back, which is obviously a major muscle group.

I used to do a routine that I can't for the life of me remember, but i'm pretty sure one day was chest, then shrugs, and ending with deadlifts. Another day I THINK started with back (lat pulldowns, cable rows, chins, and some sort of machine row, and then from memory I ended with triceps on that day. It's been just over a year since I was doing this rountine, but it worked GREAT.

HELP! Any ideas on how to round off the routine I've mentioned, or is the one i'm currently doing ok?

I'm 34 and have been training off and on for years, so not a novice by any means, but not a big boy either (about 5'9 75kg)

Hi Mate,

Are you training 3 days per week or 3 on 1 off 3 on etc?

What rep range, rest periods, length of workouts, sleep, food etc. Please provide a bit more info then more people can give you answers.

Without knowing somemore info, it looks as though your bodys glycogen supplies are depleted by day two, thats why day 2 is so tough, you may need to periodize your training to overcome this. E.g high volume, short rest, moderate resistance day 1, low volume, long rest, heavy resistance day2, moderate volume, moderate rest, med/heavy resisatnce day 3 etc. Need more info.

[prod010]

Id try "push" and "pull" splits. e.g. the exercises in which you push include legs,chest, shoulders, tris - and pull exercises include - back, biceps, lats... you could play around with combinations of the above that work for you.

I have done these combo's:

Chest and Tri's plus abs

Shoulders and legs.

Back/lats and Biceps

[liftathomeguy]

Hmm thanks for the suggestions guys. I'm training monday, wednesday, friday at the moment. It seems pretty unanimous that I should do chest and triceps on the same day. So then I'd probably do biceps with legs, and shoulders with back. I'm sticking in the 6 - 12 rep range for most sets. Trying to go heavy, but always with the emphasis on perfect form and SLOW movement (particularly in the negative phase of the rep)