Critique This Split!

[sergio mendes]

I'll be easing into a CUTTING cycle on low calories and low carbs with 500mg enanthate soon. See what you think of this split and of my numbers:

Questions to look for:
Should I turn this into a FIVE day split with lower sets?
Do I have my bodyparts split up correctly?
How is my numbers of sets?


Six Day Split

Day 1:

Chest/Tris
(Inc DB Press, Flat DB Press, Dec. DB Press, Dips)
(French press, DB Pullovers, Pressdowns)
Chest - 8 sets of about 6-8 reps
Tris - 5 sets of about 6-8 reps

Day 2:

Back/Bis
(BB Bent over Rows, DB Rows, Pulldowns, Deadlifts)
(Standing and Incline DB Hammers, EZ Curl Bar Curls)
Back - 8 sets of about 6-8 reps
Bis - 5 sets of about 6-8 reps

Day 3:

Shoulders/Abs
(DB Press, Military Press, Front/Side raises)
Shoulders - 8 sets of about 6-8 reps

Day 4:

Legs
(Squats, Hack squat/leg press machines, calf raises, stiff deads)
Legs - 8 sets of about 6-8 reps

Day 5:

Off

Day 6:
Repeat with Chest/Tris day


Thanks for any help!

 

[Captain Planet]

I wouldn't put legs the last day, I would put it after your Back/Bis day so that your upper body isn't being worked so many days in a row.

As for your questions, who knows? You will have to experiment so see how your body responds, then make adjustments. Your volume is pretty high (this is coming from a person who uses HIT and other low volume workouts), but like I said, it all depends on how you respond.

-Peace
Captain Planet

 

[Freddy]

Do the 5x5.

 

[sergio mendes]

Do the 5x5.

sorry freddy, what's the 5 by 5? thanks

 

[Freddy]

sorry freddy, what's the 5 by 5? thanks

Its in the Tribute to JS sticky thread.

Read the whole thread, but that one program in particular.

 

[Dart]

.

too much volume, too little freq for me. I grow using HST type training.

Good Luck Bro!
.

 

[sergio mendes]

Its in the Tribute to JS sticky thread.

Read the whole thread, but that one program in particular.

Your suggestions are all good ones, but I'd like to keep it a little simpler than the five by five for the time being....if I can attain as fairly decent results keeping it simple. How about this one:

five day split doing about 8 sets per major bodypart:


day 1 chest, tris
day 2 quads, calves
day 3 shoulders, traps, abs
day 4 back, bis
day 5 hams, claves, abs

or is the volume still too high?

thanks for any input.

 

[Dart]

Your suggestions are all good ones, but I'd like to keep it a little simpler than the five by five for the time being....if I can attain as fairly decent results keeping it simple. How about this one:

five day split doing about 8 sets per major bodypart:


day 1 chest, tris
day 2 quads, calves
day 3 shoulders, traps, abs
day 4 back, bis
day 5 hams, claves, abs

or is the volume still too high?

thanks for any input.

One part per week? You're fucking stupid bro and I hope you die in a fire!!! [/flame] LOL

Whatever gets you pushing weight and making gains is all that matters!

Good Luck Bro!

 

[sergio mendes]

One part per week? You're fucking stupid bro and I hope you die in a fire!!! [/flame] LOL

Whatever gets you pushing weight and making gains is all that matters!

Good Luck Bro!

haha...dart my man, help! how many sets per muscle group and how many times per week per muscle group would you recommend training? Without an official HST program (I tried that and it wore me out so much I had a hard time with it). Thanks!!

 

[Dart]

haha...dart my man, help! how many sets per muscle group and how many times per week per muscle group would you recommend training? Without an official HST program (I tried that and it wore me out so much I had a hard time with it). Thanks!!

Wow, bro this is a real open ended question. I've been training for more than a decade and I'm still learning about my body and what I respond to and what I don't.

I know that my body likes more freq, very high intensity and low volume. But, I know big bro's that swear by 1 muscle a week. Just don't work for me.

There are volumes of information in the training forum (stickies) that you can read and make a decision for yourself. I like HST at the moment. A week off kills me, but the system is on point.

If I were to list a routine for you, I would start a riot with flames...

Good Luck My Bro!
.

 

[Neodavid]

Did you do the REAL HST program?

Dude, receive this with love... How the hell can one set per body part wear you out?

With 9 exercises, that's 9 sets. Most guys in my gym do that for one bodypart...

Seriously...

Even if you do the TWO they say you can do, bro, that's 18 sets total, again, not much... AND, for 5 out of 6 days you work out in 2 weeks, the weights are WAY sub maximal...

Plus, for me, I work out 3 days a week now, when I used to work 7 out of 9 days. hello?

You didn't do the real HST man, cause you start out with 15 reps, and my 15 reps max on curls was 105, so I got to start out at 80 lbs man... two sets of 80lbs curls ain't going to kill you... not when you can honestly do 15 reps of 105 strict.

My guess is you didn't follow the rules, did more sets, set you max to high, or didn't start as low as you should have.

I get tired, but I'm doing my 3rd workout today, and when I'm done I'll feel even more energetic. You getting enough sleep and all that? Eating right?

HST is like the LOWEST volume workout in history man, if it wears you out, you shouldn't lift, cause this stuff does take some effort.

I do 2 sets per bodypart, takes me one hour. I rotate 3 exercises so I don't have to rest much (circuit training almost), but I talk way too much to my friends...

Bro, you gots to get inta da gym and do some lifting, cause if you can't do 18 sets, you can't build up your body.

You claim to do 13 sets on day 2 alone... dude, that's for two muscle groups!!! That's KILLING your muscles, not stimulating them. You are doing to 2 body parts, more than a basic HST program would have you do to your entire body!

No flame intended, just a kick in the pants? Do ONE set HST program man... anything, but don't only go once a week per body part. You need to set an environment for your muscles. Telling them to rest 6 days is a BAD environment.

 

[Dart]

Did you do the REAL HST program?

Dude, receive this with love... How the hell can one set per body part wear you out?

With 9 exercises, that's 9 sets. Most guys in my gym do that for one bodypart...

Seriously...

Even if you do the TWO they say you can do, bro, that's 18 sets total, again, not much... AND, for 5 out of 6 days you work out in 2 weeks, the weights are WAY sub maximal...

Plus, for me, I work out 3 days a week now, when I used to work 7 out of 9 days. hello?

You didn't do the real HST man, cause you start out with 15 reps, and my 15 reps max on curls was 105, so I got to start out at 80 lbs man... two sets of 80lbs curls ain't going to kill you... not when you can honestly do 15 reps of 105 strict.

My guess is you didn't follow the rules, did more sets, set you max to high, or didn't start as low as you should have.

I get tired, but I'm doing my 3rd workout today, and when I'm done I'll feel even more energetic. You getting enough sleep and all that? Eating right?

HST is like the LOWEST volume workout in history man, if it wears you out, you shouldn't lift, cause this stuff does take some effort.

I do 2 sets per bodypart, takes me one hour. I rotate 3 exercises so I don't have to rest much (circuit training almost), but I talk way too much to my friends...

Bro, you gots to get inta da gym and do some lifting, cause if you can't do 18 sets, you can't build up your body.

You claim to do 13 sets on day 2 alone... dude, that's for two muscle groups!!! That's KILLING your muscles, not stimulating them. You are doing to 2 body parts, more than a basic HST program would have you do to your entire body!

No flame intended, just a kick in the pants? Do ONE set HST program man... anything, but don't only go once a week per body part. You need to set an environment for your muscles. Telling them to rest 6 days is a BAD environment.

See what I mean?

.

 

[Dart]

Did you do the REAL HST program?

Dude, receive this with love... How the hell can one set per body part wear you out?

With 9 exercises, that's 9 sets. Most guys in my gym do that for one bodypart...

Seriously... Plus, for me, I work out 3 days a week now, when I used to work 7 out of 9 days. hello?

You didn't do the real HST man...

Ok, bro take a breath, relax. I am not going to debate Kinesiology or the methodology behind HST, take that up with Bryan. I am going to say that I use it and it works. If you don't like the program, go do your thing. But don't tell me I made claims (that I didn't make) and that I'm not training right.

Bro, I'm 5' 10.5", 235 lbs VERY LEAN with 19" arms and I'm 34 years old - not some high school novice here. I was probably slinging gear from mex before you got a Drivers License, no offense.

No flame bro, receive this with love. Just a kick in the pants.

.

 

[sergio mendes]

nah I think he was talking to me...I see what you guys are talking about. Thanks for the help, sorry I'm going in circles. One more question...with HST, when do you begin to see noticable gains? thanks

 

[Dart]

nah I think he was talking to me...I see what you guys are talking about. Thanks for the help, sorry I'm going in circles. One more question...with HST, when do you begin to see noticable gains? thanks

Wow, if I missed that then;

Sorry Neodavid! My bad bro.


Guess I jumped the gun on that one, doh!
.

 

[Neodavid]

Hey, thank God man, if other guys didn't make mistakes, I'd really be screwed.

I just started my HST thing, and I know what he means, it is more fatiguing with all those reps. My 3rd day (today) though, was BETTER than my first day (which as you know were lighter weights all around).

It's like my body couldn't handle the lactic acid after my week of layoff, or because I was used to only 6 reps for so long. I didn't understand how 2 sets of 15 reps with 80 lbs could make my biceps burn so much.

I figure when I'm down to my 5's, I'll be sitting pretty, cause I'm used to doing like 6 sets of 6, so mentally I'll be pysched to do it slow and with good form for only 2 sets.

You and a couple of other guys posting convinced me to try HST, so kudos and thanks man.

Wow, if I missed that then;

Sorry Neodavid! My bad bro.


Guess I jumped the gun on that one, doh!
.

 

[Dart]

Hey, thank God man, if other guys didn't make mistakes, I'd really be screwed.

I just started my HST thing, and I know what he means, it is more fatiguing with all those reps. My 3rd day (today) though, was BETTER than my first day (which as you know were lighter weights all around).

It's like my body couldn't handle the lactic acid after my week of layoff, or because I was used to only 6 reps for so long. I didn't understand how 2 sets of 15 reps with 80 lbs could make my biceps burn so much.

I figure when I'm down to my 5's, I'll be sitting pretty, cause I'm used to doing like 6 sets of 6, so mentally I'll be pysched to do it slow and with good form for only 2 sets.

You and a couple of other guys posting convinced me to try HST, so kudos and thanks man.

Awesome bro and good luck with your training! I just feel bad for calling you out for no reason, lol. What a dink, huh?

Cheers!
d

 

[Dart]

...with HST, when do you begin to see noticable gains? thanks

I saw gains within 14 days. Good gains in cold mass. Actually, the first time I did the cycle, I added .25 inch on each arm - no gear.

.

 

[Neodavid]

Dink? Dude, THAT was the nicest flame I've ever SEEN! (grin)

No personal attacks, just giving me the facts... What the hey man, that's like total proof you are one cool guy.

Those are impressive freaking stats man, what did you get to tops when all natural?

My goal is 18 inches, so hell, you impress the hell out of me with 19...

Can I say it once? DAMN!!!

I look good as is, cause of really small joints, but just haven't found the magic bullet to get to 18 inches. I'm usually much lower BF, but tried to follow advice to eat big, TONS of protien, but honestly it doesn't seem to help. HST is my best bet right now, and juice (kept 3/8 inch gains from first cycle, so that's good... and did no PCT, so I was a total novie, now just a newbie with round 2).

Can't even imagine how people must react to 19 inch guns, heck, they stare at me now (midwest, not many weightlifters in my area).

Thanks for being cool even in a flame man. Seriously, reread what you wrote, geez, it's not even a flame...

Awesome bro and good luck with your training! I just feel bad for calling you out for no reason, lol. What a dink, huh?

Cheers!
d

 

[Hogg]

I was probably slinging gear from mex before you got a Drivers License, no offense.

.

I went to second degree at the TJ border crossing in 1987.......top that

As far as your size, I'd be willing to bet you dont feel huge either do you? I am 5-10, 234 last night, and have been as high as 239. My arms have taped 19.25 within the past 6 months. I still feel dwarfed by one of my NPC buddies who won the ironman a couple years back and he is only 10# heavier than me....hell, and I look at Max Rep and feel small even though he is a couple inches shorter and 220.....I dunno, I'm wondering if you ever feel that way. I truly understand why guys our height shoot for 260-270.