JP, my split-what do you think?

[jpete23]

I am doing the following split:

Day 1-Chest/Tri's
Day 2-Back/Bi's
Day 3-Rest
Day 4-Shoulders/Bi's/Tri's
Day 5-Legs (Quads, Hams, Calves)
Day 6-Rest
Day 7-Repeat

I know it looks pretty basic but there is a little more to it. First, I do get plenty of leg work in, leg day is pretty tough but I never miss it. Second, I do deads and calves on back day. I also do calves on leg day, which means I am doing them every 3 days.

On back day, I focus on the compound lifts-pull-ups, barbell rows, etc. By the time I am done with back my arms are pretty cashed but I do 4 sets of an isolation movement like some type of curl (preacher, db, etc.). Do you think it is okay to really hit my bi's hard 2 days later on shoulder day? On this day I do shoulders and then superset bi's and tri's for about 6-8 sets each. My arms feel recovered by the time I do this I just wasn't sure if I was allowing enough recovery time.

I tried to give anterior delts enough time between chest and shoulder day as well. All in all, what do you think?

Thanks

Jesse

[Jean-Paul]

Try this... to give your arms a little more recovery why don't you bump legs up a day early, and do shoulders/arms on day 5.

I am not sure about hitting your arms twice. If you are doing a heavy hypertrophy routine you may not be allowing enough time for recovery to really grow. A lot of that depends on how much arms you are actually doing on the chest and back day. If you are doing a couple of sets to finish them off and then coming back in with a heavier focus I guess it should be fine.

Your back routine sounds pretty good. I don't think you need to hit calves three days a week either. Just my opinion.

[buster]

Pete, I'm not JP, but jeez man,what are you trying to do? You are working tri's and bi's 3 days out of 4 with one day rest, not to mention your back and chest work. Why so much calf work? You don't say anything about your age, nutritional goals, or physical goals at all. I gotta tellya man I get a little worried when I see young guys( I'm assuming) like you trying to bust a nutt with no stated or legitimate goals.
What are your goals?
What is your diet like?
What are you trying to achieve?
The reason that I seem so rude is that you seem to me to be setting yourself up for an injury, and just coming off one myself I would hate to see it happen to you.
Why not seek advice on a good 3 day split; chest/tri..back/bi..legs... with a couple days off. Like I said I'm not JP, but with that split you are doing you are going towards overtraining or injury. GOOD LUCK PETE. Hope you find what you're looking for.
My 2cents

BUSTER

[jpete23]

I appreciate the feedback. I think if anything I should drop the arms on shoulder day and just concentrate on doing bi's on back day and tri's on chest day. Thinking about it now it probably is a little much. I really don't think I am hitting calves too much. That one is a matter of opinion. Some think you should let them rest, some say they can be hit hard twice a week. The way I have it set up is that I hit them 3 times in 9 days, so not quite 3 times a week. They recover pretty fast.

Otherwise, I think I am getting plenty of rest time. I am going 2 on 1 off and sleeping 8 hours a night. My diet is nearly flawless (with the help of this and MH forum). My goal this winter was to hit 190 pounds (previously 180). I have done that. My bf was around 10 @180, now it is around 11.5% @190. I now want to get my bf to around 8% and retain as much of my weight as possible. I am eating 3000 cals a day on training days, and 2500 on rest days. 40/40/20. I have not been doing cardio for 2 months and I am going to start again tomorrow. I will do HIIT 3 times a week for 20 minutes after lifting.

Again, thanks for the feedback, I don't take anything personal, I know you are trying to help. Let me know if you have any other suggestions for me.

BTW, JP-the reason I have my spltit set up this way is to give certain bodyparts plenty of rest time, ie...delts and chest are split up 3 days apart to give time for anterior delts to recover. Back and legs are 3 days apart to give my body enough time to recover from deads on back day and squats on leg day. I mention that just so you know there is a method to my apparent madness!