Not another training split thread!!!

[warren1987]

Apologies guys I know there's a lot of threads about training splits but I was wondering does anybody have any conclusive proof that training splits significantly enhance muscular gains. I'm currently doing an old school routine of just focusing on one body part per workout. An example would be working out 4 times a week Chest/Back/Shoulders/Legs and Arms. I'll usually train biceps with chest and triceps with Back. On my shoulders day I'll do traps and Ab's and then do a full arms workout on my Legs day. Anyone got a better way or does this look pretty clear cut?

[Ashers]

I would switch your secondary muscles on your chest and back days.. Whilst doing chest you will use your triceps for support, and likewise when hitting back your biceps play a vital role... Thats the way i do it pal.

[warren1987]

Yeah usually do that as chest works tri's I'll do bi's and vice versa will definetly give doing tri's on chest and bi's on back day, makes sense to carry on working the muscle thats already being worked, cheers for that ahers :)

[TJLEE]

I prefer to do the single part split, which I do over 5 days. Chest, Arms, Legs, Back, Shoulders. I don't like putting tricep with chest and bicep with back as they are pretty exhausted on chest and back days so dont feel like I can really go at them. I actually like concentrating on one body part at a time and that way I hold nothing back!!! I also, throw in abs and cardio each day!
I think it is down to the individual and what they prefer and also fitting it in with their lifestyle!

[Ashers]

I was thinking you would do a Ronnie Coleman and work everything twice a week!! But you're right TJ its about finding what works best for your own body

[warren1987]

Yeah TJ I'm pretty much doing what you do right now apart form the added bi's and tri's twice a week, will do cardio for 15-20mins every session and throw abs in a couple of times a week, seems to have worked for you my friend so I'll continue down this route

[numerouno]

I just moved from a chest/tri, back/bi, shoulders/abs, legs spilt to a 4 day upper/lower body split. My philosophy these days is the bigger the muscle group the more I need to hit it. So i'll focus alot more on chest, back, quads etc much more than calves and bi's, as these also get worked secondary during other exercises. I see guys in the gym spending 30 mins sitting there working their bi's and makes me laugh! Quads are hugh in comparrison but they never work them, thats nuts in my mind!

I'll let you know how I get on with my new routine in the next few weeks :)

[TJLEE]

Cheers Warren.
I personally wouldnt do Bi's and Tri's twice per week as I tend to get pretty bad DOMS for those parts and so I wouldnt have recovered in time to hit them again! My cardio is now at 20 minutes, as I am just trying to maintain. It was at 40 minutes during my cut as my weight started to plateu, so kept adjusting cardio and it seemed to do the trick.

[warren1987]

For the simple minded amongst us (ie me lol) what's DOMS? Tend to space my arms workouts 3-4 days apart so i'll do chest and bi's then day after i'll do back and tri's then a few days after a full arms workout which will incorporate my forearms aswell I consider doing my arms with chest etc as like a top up to my big separate arm workout where I'll maybe hit 3-4 different excersises for bi's tri's forearms.

[Swigsmcfc]

Delayed Onset Muscle Soreness. I do a push/legs/pull split twice a week with a days rest inbetween, its good when im cutting so i can fit abs and cardio in and because your training each bodypart twice you can do more specific training like back thickness 1 session back width the next. Im going to be looking at a 3 or 4 day a week split when i get back from holiday though.

[warren1987]

Great stuff swigs, I dunno maybe I'll try a different training regime see what happens in a month, you know what they say a change is as good as a rest!