training splits ...

[midevil]

Looking for idea's to change things up from the one body part per day training method. Obviously I can google splits but would find it interesting as well beneficial to hear from the brothers here.

What's everyone doing?

 

[MrInsensitive]

I just started the old fashioned push, pull, legs, rest- repeat.

 

[snake]

M- Calves,chest,shoulder,tris
T- Off in the winter, Cardio in the spring-fall
W- Calves,back,bis
T- abs,forearms,tis, cardio in the spring-fall
F- Off
S- Upper legs, calves, cardio in the spring-fall
S- Bis

Been doing this for a coons age: simple but effective. Recovery is the goal.

 

[midevil]

M- Calves,chest,shoulder,tris
T- Off in the winter, Cardio in the spring-fall
W- Calves,back,bis
T- abs,forearms,tis, cardio in the spring-fall
F- Off
S- Upper legs, calves, cardio in the spring-fall
S- Bis

Been doing this for a coons age: simple but effective. Recovery is the goal.

interesting split. I can see it's worked for you. Dedicated Bi's day? Nice!

thanks bro

 

[LITTLEMAGS]

MIDDY....as an older lifter I find it harder to follow traditional splits....Snake posted a nice split with only real change is I do cardio year round and do arms as a stand-alone day on Sunday....

 

[midevil]

MIDDY....as an older lifter I find it harder to follow traditional splits....Snake posted a nice split with only real change is I do cardio year round and do arms as a stand-alone day on Sunday....

I work abs every time I train. They never responded till I dedicated almost daily. Sh#t bro I know all about old. Don't feel it mostly .. just get tired (sleepy) earlier lol..

I like Snakes split, interested to read more replies.

 

[CJ]

I was doing a Pull/Push/Legs, but felt the shoulder work was lacking, so I switched it up to:

1. Chest+Tris+Lateral Delts+Calfs
2. Back+Bis+Calfs
3. Shoulders (all 3 heads, but focusing on Lateral)+Tris+Bis
4. Legs(quad focus)+Hammer Curls+Calfs

I just rotate through them as I have time, with the exception of leg day. That's always on a day off from work for me, it messes me up.

 

[snake]

interesting split. I can see it's worked for you. Dedicated Bi's day? Nice!

thanks bro

I should explain the additional Bi work on Sun. and Tri work on Thur. They are only 4 sets. I know, who da fuuk goes to the gym to do 4 sets of DB curls? That would be the guy that has his own gym.

 

[El Gringo]

Thinking about splits can be a mind **** and having me going circles.

ive narrowed it down to 2 splits. I usually cycle them every 8 weeks

split 1
push
off
pull
off
legs
off
repeat

Split 2
Chest (explosive and high reps) front/middle shoulders and Triceps
Legs, Back, rear delt/traps, biceps
off
chest (heavy and 8-10 reps) front/middle shoulders, Triceps
legs, back, rear delt/traps, biceps
off
off

legs are usually squats or deadlifts first then usually 2 other exercises hitting quads/hamstrings. I lift back and legs together because squats and deadlifts I feel works my back just as much as my legs

 

[John Ziegler]

am so sick of hearing the same ole same ole

chest/tri's - back/bi's ruitine

change that shit up

chest/bi's - back/tri's

ever heard of it ?

 

[John Ziegler]

Oh lol cj has (didnt see that) thats an Arnold thing

Ive been sayin it for years cj says it once now hes a hero

Go figure thanks snake

 

[DieYoungStrong]

M - Bench and curls
Tues - Bench Heavy
W - Bench and curls
Thurs - Bench Heavy
Friday - Leg extensions and calf raises
Sat - Drink beers and watch college football
Sun - Drink beers and watch NFL football

 

[John Ziegler]

oh wow look at this

now everyone is back tri chest & bi

go back to the vise versa please

i liked it better when I was the odd ball

 

[MrRippedZilla]

The-Bro-Split-why-it-sucks-better-alternatives

 

[Sicwun88]

Right now I'm doing,
Chest and biceps
Shoulders and tris
Back
Legs and calves
Basic push and pull!
Traps w shoulders and back
Do crunches and leg raises whenever I feel
In between sets!

 

[BrotherIron]

Currently I do a 4 Day Split:

MON - Squat
WED - Bench/ OHP
FRI - Dead/ Squat
SAT - OHP/ Bench

I was doing a 3 Day Split:

MON - Squat/ OHP
THUR - Dead/ Bench
FRI - OHP/ Squat

 

[John Ziegler]

Right now I'm doing,
Chest and biceps!

oh ya right dude, be careful jumping on that band wagon.

geezuz krise all mighty !

 

[Seeker]

There's definitely variations to choose from.
As said already you can do
1. PPL
2. There is an available advanced style upper/lower 4 day a week split. Mostly volume based.

3. You can try something as a GVT.

4. If you really want to challenge yourself run a 12 week strength program.

There were times in the past where I needed a change and a powerlifting style/ strength program really added a challenging and exciting lifting experience. Definitely helps overcome the boredom of a typical split. Then when you do go back you'll for sure have some added strength and even mass to work with. Good times!

 

[Uncle manny]

A general format I use that works great with a lot of my clientele looking for a break from ppl and bro splits...

Mon - Squat + assistance work
Tues- Vertical Push, Vertical Pull + assistance
Weds- Rest
Thurs- Deadlift + assistance work (lower body focus)
Fri- Horizontal Push, Horizontal Pull + assistance

 

[Thewall]

I was doing the bro split after doing push pull legs twice a week for a while. I am going to change it up using more intensity and less volume. Mike ruggiera inspired. Starting it off with every other day. Trying to bring up shoulders as you will see.

day 1 chest,back, laterals
day 2 off
day 3 legs, biceps, laterals
day 4 off
day 5 shoulders, triceps
day 6 off
day 7 repeat.