Split body routine questions - JP Fitness Forums

raymond3 · 07-07-2005, 03:52 PM

Ive been doing full body workouts for awhile now and want to switch it up. I want to do something like Mon- chest/tris...Wed-back/bi's...Fri-legs/shoulders, as I think this would be a good split because of the use of the same muscles (except for legs and shoulders).

I havent done splits in awhile, but when I did I got pretty good results. With that said, after everything Ive learned about overtraining, I need some help. Im assuming if I only workout the muscle once a week, I need to hit it more. So I was thinking something like this:

Mon

Bench 4 sets (6-10 reps)
inclined dumbbells 4 sets (6-10 reps)
Dips 4 sets (6-10 reps)
pushdowns 4 sets (8-12 reps)

Wed

Pullups/chins 5 sets (6-10 reps)
Rows 6 sets (6-10 reps)
Bicep curl 2 sets (6-10 reps)
Preacher curl 2 sets (6-10 reps)

Fri

Squats 4 sets (6-10 reps)
rom deads 4 sets (6-10 reps)
upright rows 5 sets (6-10 reps)
lateral raises 2 sets (8-12 reps)
back shoulder on fly dec 2 sets (8-12 reps)

Abs and Hiit- tues, thur, and Sat.

Would this work or it is too much, or not enough...feel free to add or subtract, I appreciate it.

chris_f · 07-07-2005, 04:28 PM

By Christian Thibedeau on Volume

CT's Volume Article

AND...

my attempt at dissuading you from leaving behind full-body routines:

Total Body Training by CW

from the aticle:

"Let’s cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can’t be wrong."

"So I often wonder why they ever strayed. Why stop doing what's working?

Usually their reasoning is based along the following statement that I recently heard from a veteran of the iron game: "Hell," he said, "I don’t know why I ever stopped doing it. I just assumed there was a better way." Well buddy, I’m here to tell ya, there ain’t no better way!"

Whatever you decide, best luck! Keep up the hard work Ray!!

Blackjack · 07-07-2005, 04:34 PM

I was getting ready to recommend some of Waterbury's programs but sharkbait beat me to it. Triple Total Training & Backwards Training are good as well. Pretty much anything by CW, I would recommend.

raymond3 · 07-07-2005, 05:38 PM

Thanks for the replys guys..I guess my biggest reason is that all "full body" workouts include alot of leg work. I love doing squats and deads, but my freakin legs and ass grow so quick...it has to be all muscle as Im pretty lean. Im doing TT now, and like it, but want to do less volume on legs. I guess its genetics big legs, ass, and thick torso..trying to get a more narrow lean look is hard

So if I stick with full body compounds, but dont want my legs (and ass

) to get any bigger, should I just drop the volume and do 2 sets, instead of 4? Or should I opt for the bodypart training and concentrate more on upper body..anybody

igunick · 07-07-2005, 05:47 PM

and here I am trying to get bigger legs...

chris_f · 07-07-2005, 06:40 PM

Quote:

Originally posted by igunick:
and here I am trying to get bigger legs...

f-in telling me about it!

raymond3 · 07-07-2005, 07:18 PM

Quote:

Originally posted by sharkbait:

quote:
Originally posted by igunick:
and here I am trying to get bigger legs...

f-in telling me about it! [/quote]Hey I can chop some off of mine if needed

No but for real, if I stick with the full body, should I just drop the volume down to 2 or 3 sets instead of 4 on the workouts?

gobbla · 07-07-2005, 07:29 PM

keep the volume, lower the intensity

raymond3 · 07-07-2005, 09:05 PM

Quote:

Originally posted by gobbla:
keep the volume, lower the intensity

Not to sound ignorant but I always get this mixed up...does that mean keep the same sets, but higher reps? I do 4 sets of 6-10 now.

Kevin T. · 07-07-2005, 09:39 PM

Volume= the amount of sets x reps. So the volume of a 3 x 8 is 24. The intensity is the % of your 1RM, 3RM, 5RM, etc. Higher intensity basically means heavier weights.

GqArtguy · 07-07-2005, 09:54 PM

Ive got big legs and a bigger ass, I welcome the size that comes with. Im most likely going to be squatting 5 days a week come september

Buk · 07-07-2005, 10:20 PM

I would keep the intensity up, maybe even raise it, but lower the volume to something like a 3x3 to improve strength and minimize growth. Strength is more dependant on intensity, size on volume.

Kevin T. · 07-07-2005, 10:22 PM

Yea I agree with Buk. During the baseball season, i was doing a 3x3 program. Didn't gain a lot of size but my squat and deadlift went up a lot.

raymond3 · 07-08-2005, 11:59 AM

Ok cool thanks guys...so do 3x3 or 3x5 with heavy weight then? I do them (squats) two times a week, and romainian deads 1 or 2 times a week. Should I do the same with the rom deads, or keep those at 4x6-10? And what, besides strength would be the benefit of doing them with this protocal, ie would it still be good for abs, core, lower back, etc?

raymond3 · 07-08-2005, 03:56 PM

Quick question, with this theory, size is more dependant on volume...should I be doing 4 sets of 8-12 for chest, back, arms, etc if I want them to grow, and do maybe 3 sets of 3-5 on squats and rom deads if I want to gain strength, but minimize size.

kuri · 07-08-2005, 04:20 PM

Raymond, as per some of CW's and CT's programs for hypertrophy go for 5x5, 4x6, or even 10x3 for upper body gains.

But it's also good to mix it up, throw in a day of higher reps. Keep it fresh & fun.

It's worked for me.

Just read through their programs linked above.

raymond3 · 07-08-2005, 04:31 PM

Yeah Ive been doing 5x5's forever...I think I will keep the volume down on leg exercises (squats and rom deads)...and go for 8-12 reps on my upper body since I want more size there...hopefully that will work.

gobbla · 07-08-2005, 04:56 PM

the reps per set aren't as important as total reps per excersise (per day).

raymond3 · 07-08-2005, 05:50 PM

Right but if Im doing 4 sets of bench and I do 10 reps per set, the volume would be 40, compared to doing 4 sets of 6, then it would only be 24. So in reality I would have to do 6-7 sets of 6 to equal, or be close to the volume of 40. I think Im right anyways

But with that said I know functional hypertrophy is between 8-12 reps, so by doing 4 sets of 8-12 I would gain some muscle Im assuming (with proper diet). So being that Ive done 5x5 for a long time, I guess the switch to reps of 8-12 wouldnt be a bad idea..but I will keep the intesity high and volume low on squats and rom deads, 3x3 or 3x5 to prevent too much hypertrophy in my legs/glutes. Im no expert, but I think it may work for me.