MESO-Rx
Anabolic Steroids
4 way split
- Thread starter Dschingis
- Start date
Grizzly
New Member
I guess I just don't understand why you want to change somethign that works? If you've done the sticky workouts, why change them? I assure you, you're not going to invent something better. So, why? Is there a reason, like you have a work conflict or something?
role model
New Member
I like your workout if your in a powerlifting program. Dorian Yates had a split that was.
1 Chest Biceps, abs
2 Quads Hamstrings, calves
3 Off
4 Back, reardelts, traps
5 Shoulders Triceps, abs
6 Off
7 Off.
The only problem I ever had with this was chest day sometimes lagged because I fryed shoulders on Friday so I flipp flopped mon & fri so it was;
1 Shoulders Triceps, abs
2 Quads Hamstrings, calves
3 Off
4 Back, reardelts, traps
5 Chest Biceps, abs
6 Off
7 Off.
For me this worked better.
1 Chest Biceps, abs
2 Quads Hamstrings, calves
3 Off
4 Back, reardelts, traps
5 Shoulders Triceps, abs
6 Off
7 Off.
The only problem I ever had with this was chest day sometimes lagged because I fryed shoulders on Friday so I flipp flopped mon & fri so it was;
1 Shoulders Triceps, abs
2 Quads Hamstrings, calves
3 Off
4 Back, reardelts, traps
5 Chest Biceps, abs
6 Off
7 Off.
For me this worked better.
Ramstein II
New Member
Generally speaking your split looks good. You're essentially hitting each bodypart twice a week either through direct work or through indirect. Those aren't the best terms for it, but that's what you're doing. So, that's a frequency consideration. Your total volume could come into play in the analysis. If your volume is too high for this split you could risk over use injuries on certain joints, namely the lower back, elbows, and shoulders. Your workout is simple. I like that. Except we don't know your goals. Bodybuilding workouts tend to have more variety. This is not necessary, but is one way of ensuring that you stimulate the maximum amount of fibers.
Different exercises employ different fiber recruitment patterns, even though the exercises are similar. For example, a leg press will fire fibers in a different pattern than a squat. So, that's the reasoning behind bodybuilders using such a large variety of exercises.
I like the Dorian Yates split a lot. I've used it and similar variations with great success. The overlap in bodypart training is very smart. It allows plenty of rest for large muscles (legs, chest, lats) and works small muscles directly and indirectly more frequently. I use this rationale always in designing my splits and my total direct work volume.
I've also had great success with the Sticky workouts, HST, and low volume/high frequency training. You just have to toggle your volume to match your frequency. I know this "advice" is general. But it's designed to get you thinking. There is no "right" answer.
My current split is: Chest/calves, Back/bis/abs, rest, legs/calves, shoulder/ bis/ tris/ abs, rest. I might do 2 on 1 off, 4 on 1 off, 5 on 2 off. It depends on the week and the frequency works out the same. I'm using about 9-12 sets for chest, 12-15 for back, 9-12 for quads, 3-6 for hamstrings, 6-12 for calves. I'm using about 3-6 sets for bis, 6-9 for tris, shoulders. I'm using 3 sets for abs. Reps in the 8-12 range. I use a large variety of exercises--dumbbells, barbells, smith machine, hammer strength, cables, and strive to keep adding weight over time. Stay true to progressive overload. I usually run 3-4 sets per exercise before I switch to another.
Different exercises employ different fiber recruitment patterns, even though the exercises are similar. For example, a leg press will fire fibers in a different pattern than a squat. So, that's the reasoning behind bodybuilders using such a large variety of exercises.
I like the Dorian Yates split a lot. I've used it and similar variations with great success. The overlap in bodypart training is very smart. It allows plenty of rest for large muscles (legs, chest, lats) and works small muscles directly and indirectly more frequently. I use this rationale always in designing my splits and my total direct work volume.
I've also had great success with the Sticky workouts, HST, and low volume/high frequency training. You just have to toggle your volume to match your frequency. I know this "advice" is general. But it's designed to get you thinking. There is no "right" answer.
My current split is: Chest/calves, Back/bis/abs, rest, legs/calves, shoulder/ bis/ tris/ abs, rest. I might do 2 on 1 off, 4 on 1 off, 5 on 2 off. It depends on the week and the frequency works out the same. I'm using about 9-12 sets for chest, 12-15 for back, 9-12 for quads, 3-6 for hamstrings, 6-12 for calves. I'm using about 3-6 sets for bis, 6-9 for tris, shoulders. I'm using 3 sets for abs. Reps in the 8-12 range. I use a large variety of exercises--dumbbells, barbells, smith machine, hammer strength, cables, and strive to keep adding weight over time. Stay true to progressive overload. I usually run 3-4 sets per exercise before I switch to another.
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Grizz's comments have merit. But his opinion is oft tainted by the abundance of unneeded modifications to perfectly good routines. Whether or not you fall into that category, would most likely explain his post.
But like Ramstein stated, I too like your approach. Each bodypart twice a week essentially, and one exercise per muscle group. Provided you put in a good amount of work on each exercise (more than one set), that should work fine for general strength. But, depending on your goals, you might need some modification.
Or.........just go back to the stickies and you'll have no questions.
But like Ramstein stated, I too like your approach. Each bodypart twice a week essentially, and one exercise per muscle group. Provided you put in a good amount of work on each exercise (more than one set), that should work fine for general strength. But, depending on your goals, you might need some modification.
Or.........just go back to the stickies and you'll have no questions.
