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TOPIC: New split recommendations

New split recommendations 3 years 10 months ago #31331

  • Diezel
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Hey all,

I'm looking for a new split to take my workouts to the next level.
I was thinking maybe of hitting each muscle on different angles for
better developement etc.. (like incline/flat/decline bench press)

So i was thinking of a 3 day or 4 day split, with the exercises ordered
as to not inhibit overtraining on one muscle etc.. I'm 33yo so i "think"
i can get away with training each muscle twice/week for better results
or maybe at my age, i'm better off sticking to once/week...

any feedback appreciated..


tks
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RE:New split recommendations 3 years 10 months ago #31336

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At 33 and training regularly you can definitely handle the load. This assumes that you are taking in enough protein which I assume you are. Even so, once you start if you aren't seeing positive results you can always return to once a week,,,, but I think that you will like the results.

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RE:New split recommendations 3 years 10 months ago #31338

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What are you currently doing for your split? for how long?

Is there and area you want to put an emphasis on?

Everything doesn't have to fit into a week schedule either a split can be for 8 days 10 days and then repeat, whats the current split?


maybe then you could alternate with heavy and light workouts!
Craig Yarnall, CSCS, CPT, WNBF Pro
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RE:New split recommendations 3 years 10 months ago #31346

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Upper A (day1)

1.Incline BP (smith)
2.BB ROW
3.pec flys
4.reg chin up
5.lat raise cable or dumbells
6.vbar pressdowns or dips or skulls
7.BB curls/preacher attachement,concentration curls

Lower A (day2)(lower body workout needs work)(varied)

1.leg Xtension
2. full hack squats
3.leg press
4.smith calf raises (smith)
5.hanging knee raise

Upper B (day3)

1. semi pronated grip pull ups
2. seated overhead press or DB press
3. Seated cable row
4.decline bench press
5.dumbell preacher attachement or ezcurl bar or concentration curls
6.skulls or vbar pressdowns or dips


Lower B (day4) (varied)

1.Full Squat
2.legpress (wide stance)
3.hack squat (wide stance)
4.calf raises standing (smith)
5.hanging knee raise

basically 2 days on, 2 days off, and the "A,B" I pretty much hit the same muscle, but via a diff exercise..
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RE:New split recommendations 3 years 10 months ago #31347

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good morning,

I have My kids doing something like this:

Mon: :
Back:
85% Deadlift: 3 x 3 x platform
Good Mornings: 5 x 5 x
Lat Pulldowns:/T Bar Rows: 5 x 5 x /
OR DB Rows/Incline DB Rows: 5 x 5 x /
Biceps:
Dumbbell Curls: 5 x 5 x
Bar Curls: 5 x 5 x
Biceps Pulldowns: 5 x 5 x
Reverse Curls:/Hammer Curls: 5 x 5 x /
OR Incline DB/Hammer Curls: 5 x 5 x /
Tue:
Triceps:
50% Close Grip Bench: 5 x 5 x low incline
50% Incline OR Decline Close Grip Bench: 5 x 5 x
French Press: 5 x 5 x
Kickbacks: 5 x 5 x
Dips: 5 x 5 x
50% Guillotine/Incline Bench Press: 5 x 5 x / spotter!!!
Shoulders:
Military Press: 5 x 5 x
OR Behind the Neck Press: 5 x 5 x
Front/Side Laterals: 5 x 5 x
Prone Front Raise 5 x 5 x
Wed:
Legs:
85% Squats: 3 x 3 x
Wide Stance Squats: 5 x 5 x
Good Mornings: 5 x 5 x
Glute/Hams: 5 x 5 x
Front Squats/Walking Lunges: 5 x 5 x / toe in
OR Stepups/Box Squats 5 x 5 x /
Thur:
Chest:
85% Bench Press: 3 x 3 x
Flies: 5 x 5 x
50% Incline/Decline Bench: 5 x 5 x / wide grip
OR Pullovers/Incline DB Bench: 5 x 5 x /
Triceps:
50% Close Grip Bench: 5 x 5 x
Dips: 5 x 5 x BW
Behind the Neck: 5 x 5 x
French Press/Press Downs: 5 x 5 x /
OR Kickbacks/Diamond Pushups 5 x 5 x /
Fri:
Makeup

NOTES:

this is ONE WEEK of work, and it's all driven by the realities of the school week... they want to go Home early on friday, and I don't see them on the weekends, and lifting as a team is illegal on sundays by state law... if we have to give a workout up, we give up triceps and shoulders ... if we don't have time on back day, we don't do biceps... then all that becomes makeup on friday and we don't go Home early...

the percentages are of max... close grip, incline/decline are percentage of bench max, don't really care how fast those go up, they stay at 50 percent, cuz bench is climbing thru the roof anyway... when two exercises are on one line in italics, it means one or the other alternating workouts... when two exercises are on one line in regular print, it means to do both

this will all change with the summer program in two weeks, I'll have to see what I can still fit in for the powerlifters...

again, happy to post or email the whole workbook... dunno how excel looks in this venue...

hope this helps, and

have a great day,
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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RE:New split recommendations 3 years 10 months ago #31349

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You already do everything 2 times per week why not try doing this heavy/light appraoch without sticking to the set 7 day schedule and could go something like this and I also believe this to be similar to something that Dr. Joe Klemczewski wrote up in this months natural BB and Fitness, it's the august edition. It's undulating periodization and it's been used in many new studies and has been proven to be very effective and I even branched something off of this of my own called SSHIT training and have been doing this for about 5-6 years with little modifications to it over the years!

You could keep it simple to start and do every other day like this:
Power heavy compound moves
Day 1= Heavy Legs/Calves
2 exercises of 5X5 usually SLDL's and Squats
Day 2= OFF
Day 3= Heavy Chest
One exercise 5x5 and maybe a couple of DB presses
Day 4= OFF
Day 5= Heavy Back/Shoulders
Deads and maybe power presses both for 5x5's
Day 6= OFF
Day 7= am Negative Legs(Hams, Quads, calves)
pm 100 reps Shoulders/Traps
don't have to do this style of training but you can do 2 quads and 2 hamstrings for 3-4 sets a piece and doing reps in the range of 8-12 reps
Day 8= am Slow Positives Chest/tris
pm 100 reps Legs/Calves
2-3 chest exercises for 8-12 reps
1-2 for triceps and again 8-12 reps
Day 9= OFF
Day 10= am Step Bombs Back/bis
pm 100 reps Chest/Tris
3-4 back exercises of 8-12 reps and then maybe 1-2 for biceps again 8-12 reps
Day 11= am Negative Shoulders/traps
pm 100 reps Back/Bis
2-3 shoulder exercises for 8-12 reps then 1-2 trap exercises for 8-12 reps
Day 12= OFF

once the cycle is over you can repeat and try to make small progressions and as you can see this lasts 12 days to finish off the body going through 2 times and then you could start it up again!

Try it you might like it here's the cycle I am following right now:
S.S.H.I.T. Training Schematic-IV

Day 1= Heavy Legs/Calves
Day 2= OFF
Day 3= Heavy Chest
Day 4= OFF
Day 5= Heavy Back/Shoulders
Day 6= OFF
Day 7= am Negative Legs(Hams, Quads, calves)
pm 100 reps Shoulders/Traps
Day 8= am Slow Positives Chest/tris
pm 100 reps Legs/Calves
Day 9= OFF
Day 10= am Step Bombs Back/bis
pm 100 reps Chest/Tris
Day 11= am Negative Shoulders/traps
pm 100 reps Back/Bis
Day 12= OFF
Day 13= Hypertrophy/Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 14= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 15= Hypertrophy/Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps
Day 16= OFF
Day 17= Hypertrophy/Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps
Day 18= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-10-15 reps
Day 19= Hypertrophy/Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart
Day 20= OFF
Day 21= Heavy Legs/Calves
Day 22= OFF
Day 23= Heavy Chest
Day 24= OFF
Day 25= Heavy Back/ Shoulders
Day 26= OFF
Day 27= am Slow positives Legs/Calves
pm 100 reps Shoulders/Traps
Day 28= am Step Bombs Chest/Tris
pm 100 reps Legs/Calves
Day 29= OFF
Day 30= am Negatives Back/Bis
pm 100 reps Chest/Tris
Day 31= am Slow positive/ Tension Shoulders/Traps
pm 100 reps Back/Bis
Day 32= OFF
Day 33= Hypertrophy/Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 34= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 35= Hypertrophy/Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps
Day 36= OFF
Day 37= Hypertrophy/Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps
Day 38= Hypertrophy/Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-10-15 reps
Day 39= Hypertrophy/Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart
Day 40= OFF
Day 41= Heavy Legs/Calves
Day 42= OFF
Day 43= Heavy Chest
Day 44= OFF
Day 45= Heavy Back/Shoulders
Day 46= OFF
Day 47= am Step Bombs Legs/Calves
pm 100 reps Shoulders/Traps
Day 48= am Negatives Chest/Tris
pm 100 reps Legs/Calves
Day 49= OFF
Day 50= am Slow Positive/ Tension Back/Bis
pm 100 reps Chest/Tris
Day 51= am Step Bombs Shoulders/Traps
pm 100 reps Back/Bis
Day 52= OFF
Day 53= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 54= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 55= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps
Day 56= OFF
Day 57= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps
Day 58= Hypertrophy /Volume Combination (Quads/Calves) 4x6-10, 4 Cycle Triset-10-15 reps
Day 59= Hypertrophy /Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart
Day 60= OFF
Day 61= Heavy Legs/Calves
Day 62= OFF
Day 63= Heavy Chest
Day 64= OFF
Day 65= Heavy Back/ Shoulders
Day 66= OFF
Day 67= Legs/Calves (Combos) use all three training protocols, no 100’s
Day 68= Chest/Tris (Combos) use all three training protocols, no 100’s
Day 69= OFF
Day 70= Back/Bis(Combos) use all three training protocols, no 100’s
Day 71= Shoulders/Traps(Combos) use all three training protocols, no 100’s
Day 72= OFF
Day 73= Hypertrophy /Volume Combination (Hamstrings/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 74= Hypertrophy /Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 75= Hypertrophy /Volume Combination (Back) 4X6-10, 4 cycle triset-10-15 reps
Day 76= OFF
Day 77= Hypertrophy /Volume Combination (Shoulders/Traps) 4x6-10, 4 cycle triset-10-15 reps
Day 78= Hypertrophy/Volume Combination (Qauds/Calves) 4x6-10, 4 Cycle Triset-10-15 reps
Day 79= Hypertrophy /Volume Combination (Arms) bis 4x6-10 and Tris 4x6-10, then 4 cycle trisets with Bis and tris or 2 supersets of each bodypart
Day 80= OFF
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:New split recommendations 3 years 10 months ago #31357

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SquatMax wrote:
good morning,

NOTES:

this is ONE WEEK of work, and it's all driven by the realities of the school week... they want to go Home early on friday, and I don't see them on the weekends, and lifting as a team is illegal on sundays by state law... if we have to give a workout up, we give up triceps and shoulders ... if we don't have time on back day, we don't do biceps... then all that becomes makeup on friday and we don't go Home early...

the percentages are of max... close grip, incline/decline are percentage of bench max, don't really care how fast those go up, they stay at 50 percent, cuz bench is climbing thru the roof anyway... when two exercises are on one line in italics, it means one or the other alternating workouts... when two exercises are on one line in regular print, it means to do both

this will all change with the summer program in two weeks, I'll have to see what I can still fit in for the powerlifters...

again, happy to post or email the whole workbook... dunno how excel looks in this venue...

hope this helps, and

have a great day,

Cool, have they been making good gains? i'm not a power lifter personally, i just want to develop each muscle as much as possible (like everyone else). If you could send the whole workbook that would be cool too i'm at This email address is being protected from spambots. You need JavaScript enabled to view it. .

What do you mean by lifting as a team is against the law on sundays? am i missing something here
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RE:New split recommendations 3 years 10 months ago #31359

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Cytrainer913 wrote:
You already do everything 2 times per week why not try doing this heavy/light appraoch without sticking to the set 7 day schedule and could go something like this and I also believe this to be similar to something that Dr. Joe Klemczewski wrote up in this months natural BB and Fitness, it's the august edition. It's undulating periodization and it's been used in many new studies and has been proven to be very effective and I even branched something off of this of my own called SSHIT training and have been doing this for about 5-6 years with little modifications to it over the years!

You could keep it simple to start and do every other day like this:
Power heavy compound moves
Day 1= Heavy Legs/Calves
2 exercises of 5X5 usually SLDL's and Squats
Day 2= OFF
Day 3= Heavy Chest
One exercise 5x5 and maybe a couple of DB presses
Day 4= OFF
Day 5= Heavy Back/Shoulders
Deads and maybe power presses both for 5x5's
Day 6= OFF
Day 7= am Negative Legs(Hams, Quads, calves)
pm 100 reps Shoulders/Traps
don't have to do this style of training but you can do 2 quads and 2 hamstrings for 3-4 sets a piece and doing reps in the range of 8-12 reps
Day 8= am Slow Positives Chest/tris
pm 100 reps Legs/Calves
2-3 chest exercises for 8-12 reps
1-2 for triceps and again 8-12 reps
Day 9= OFF
Day 10= am Step Bombs Back/bis
pm 100 reps Chest/Tris
3-4 back exercises of 8-12 reps and then maybe 1-2 for biceps again 8-12 reps
Day 11= am Negative Shoulders/traps
pm 100 reps Back/Bis
2-3 shoulder exercises for 8-12 reps then 1-2 trap exercises for 8-12 reps
Day 12= OFF

once the cycle is over you can repeat and try to make small progressions and as you can see this lasts 12 days to finish off the body going through 2 times and then you could start it up again!
part

Ok, this approach is interesting. I'm assuming when you say 5x5, you mean 5 sets 5 reps. Also, that AM/PM thing is an issue for me, as i have no AM, i'm up and 6 and off to work.
i really only have time for one workout per day :|..

so if i get this straight, on day 3, which is heavy chest, i'm only doing one 5x5 exercise (decline bench for example) so my workout that day is finished in like 10-15minutes?

i can't really go heave on my deadlifts because of my lower back, but i'm willing to give it a shot..(i usually like heavy leg presses/hacksquats)

Any chest/or leg exercises etc. (leg press, squat etc.. as long as it's heavy correct? and what would you do on the days that i can't do AM/PM, just stick to higher reps? (and progressively increase the weight like i'm doing now?

thanks!!
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RE:New split recommendations 3 years 10 months ago #31367

  • SquatMax
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Diezel wrote:
Cool, have they been making good gains? i'm not a power lifter personally, i just want to develop each muscle as much as possible (like everyone else). If you could send the whole workbook that would be cool too i'm at This email address is being protected from spambots. You need JavaScript enabled to view it. .

What do you mean by lifting as a team is against the law on sundays? am i missing something here

My 275 pounder squatted 560 at regionals... he'll go 650 or better today... that's 100 pounds in ninety days

My 198 pounders are up 40 pounds in the bench, and one of them is up 120 pounds for reps in the squat in the last ninety days...

I have a 14 year old freshmen who's gone from a 225 max squat in march to repping at 455 last week.. he may get 500 today... we'll see...

this is a strength program... the poster boy is one of My 198 pounders from january, who's gained 18 pounds since march... chest up by two inches, arms by an inch or so, thighs nearly two... if you get stronger, the muscle has to grow... very seldom do we do pure strength work, what I posted is a one week snapshot of near the end of a lifting cycle... in two weeks, we'll drop to 50% for 3 x 12 and start over again...

these are high school kids... state law forbids working them on sundays...

hope that helps and

have a great day,
Stats:

Chest: 55.5 Squat: 475
Waist: 43.5 Bench: 455
Biceps: 19.25 Dead : 495
Quads: 29.5
Weight: 318 down to 274
"Let men see, let them know, a real man, who lives as he was meant to live... "

-- Marcus Aurelius

""The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men"
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RE:New split recommendations 3 years 10 months ago #31384

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Impressive Coach, thanks for the feedback, i appreciate it.
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RE:New split recommendations 3 years 10 months ago #31385

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Cyt,

does that initial workout you posted have a name or?
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RE:New split recommendations 3 years 10 months ago #31386

  • Cytrainer913
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I'll email you the entire thing if you want to look it over?
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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RE:New split recommendations 3 years 10 months ago #31390

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Diezel wrote:
Ok, this approach is interesting. I'm assuming when you say 5x5, you mean 5 sets 5 reps. Also, that AM/PM thing is an issue for me, as i have no AM, i'm up and 6 and off to work.
i really only have time for one workout per day :|..

just do these 100's at the end of a workout, don't have to be done later


so if i get this straight, on day 3, which is heavy chest, i'm only doing one 5x5 exercise (decline bench for example) so my workout that day is finished in like 10-15minutes?
'won't happe if you take off 3-5 min in betwen sets and do about 3-4 warm ups, no way and you wilnl need that time to recover anyway, chest i also do another break down set like dumbells for 3-4 sets of 6-10 reps


i can't really go heave on my deadlifts because of my lower back, but i'm willing to give it a shot..(i usually like heavy leg presses/hacksquats)

try to keep it with squats and deads but due to limitations alternate those in as well

Any chest/or leg exercises etc. (leg press, squat etc.. as long as it's heavy correct? and what would you do on the days that i can't do AM/PM, just stick to higher reps? (and progressively increase the weight like i'm doing now?

thanks!!

let me know how that works and email me too
Craig Yarnall, CSCS, CPT, WNBF Pro
"Want a Bigger BODY, shut up and SQUAT, DEEP!!!!"
"Lifetime Natural Bodybuilder"
"Train Hard and Stay Natural"
"Dr. Joe, Jr."
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