Evaluate My Training Split

Discussion in 'Training Forum' started by GdaddyGains, May 14, 2020.

  1. GdaddyGains

    GdaddyGains Member

    Like to hear your thoughts on my training split. Sets means hard working sets

    Day A
    Chest - 5 sets
    Vertical pull for back - 5 sets
    Quads - 5 sets
    Calfs - 5 sets

    Day B
    Shoulders - 5 sets
    Horizontal row - 5 to 8 sets
    Hamstring - 8 sets
    Biceps - 6 sets

    Exercise selection
    Chest - weighted dips, DB, or barbell press
    Vertical pull - weighted chin ups and/or lat pulls

    Quads - hack or squats then a few leg extensions

    Calfs - seated or standing raises

    Shoulders - standing barbell press or seated DB press* with some lateral swings if needed

    Horizontal row - barbell row or one arm DB row with added cable rows if needed

    Hamstrings - GHR or stiff leg Deads with lying leg curls as needed

    Biceps - cable curls, DB curls, and bar curls

    My goal is 2 days on 1 day off. I will sometimes have to take 2 days off because I am doing a lot of hard compound working sets. I’ll throw in some isolation work with extra volume when I feel I can handle it or need it.

    I didn’t include triceps because they get a lot or work from pressing and are a strong point for me. I may throw in some extra isolation work for them if needed.
  2. Eman

    Eman Member

    I like it. I would consider expanding the exercise selection a bit, but I think you definitely have the essentials already included. The more I move into full body workouts, the more I feel they're superior.
  3. Mdrock98

    Mdrock98 Member

    Honestly, I personally don’t like it. This is the reason why. You have grouped the 3 largest muscle groups in DAY A. Chest, Back, Legs. Then DAY B you are hitting your shoulders, back, biceps, and legs again. When you work your chest, regardless of the exercise, you are hitting your shoulders. Period. Same with back/bis. When you are hitting your back, your hitting hour bis, regardless. A recipe for overtraining, injuries and not enough time for recovery. A general rule of thumb, imho is try to separate muscle groups that collide. For instance. Hit Chest/Back (Arnold’s classic) Legs/abbs/cardio Then shoulders/arms at the end of the week. You see the separation?

    DecaDick likes this.
  4. Mdrock98

    Mdrock98 Member

    If you are going to do full body, keep it simple. Two, or three times a week compound lifts and throw some arms in whenever. Chest press/pull/leg/shoulder press.

    Been a classic for so long. Don’t reinvent the wheel.
  5. Eman

    Eman Member

    That makes it no longer a full body workout, you just turned it back into a split. Full body workouts will always have overlap, that's a primary advantage and the point of them.

    A two day a week full body split is meant for novices or just for time management and general fitness while you focus on another sport.
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  6. Demondosage

    Demondosage Member

    Only changes I would personally make is grouping all back into one day rather than pullups day 1 and rows day 2 and I would do a different exercise every other workout such as side laterals in place of shoulder presses the second time around and then repeat the original sequence. This will give the larger movements more recovery time but sort of an active recovery between
    GdaddyGains likes this.
  7. GdaddyGains

    GdaddyGains Member

    This is what will probably happen. It a body part is sore I will replace the compound with isolation.
    Demondosage likes this.
  8. GdaddyGains

    GdaddyGains Member

    I have switched to training some type of leg every workout and it has put a lot of size on my quads. My hamstring rarely get taxed and I find can take a lot of punishment. Same with biceps they recover very fast and I only hit them directly on Day B.

    I get 4 workouts in 7-8 days. Sometimes 8-9 of recovery calls for it. I love training this way because I get to do the big lifts often and really focus on progression.

    There is some overlapping but supporting muscles don’t get taxed.

    I appreciate your insight and recommendations. Just wanted to clarify a few things.
  9. Demondosage

    Demondosage Member

    I agree with overlapping muscles in workouts. The body wasn't made to work in a perfect little systemized split without other muscles getting stimulated on the regular. This is why I have no issues with training biceps the day before of after back, or chest and shoulders a day apart. Actually, when I quit worrying abt shit like that I got more results
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  10. GdaddyGains

    GdaddyGains Member

    Me too. It takes a little while to get into the groove. Once you get into it your hooked. I feel like i have wasted so much time training one-two body part for an hour. What an idiot. You really learn to maximize each exercise since you are only doing 1-2 for a body part in a session. Greatly increased my mind muscle connection.

    I feel like I get the same growth out of 5 hard sets for a body part than most can doing 20 sets in one session.
    Ari O’Speedwagon likes this.
  11. Mdrock98

    Mdrock98 Member

    My apologies. You are correct. This is a split. However, I have to make an argument towards a two day a week full body split. Read Mike Mentzers stuff, as well as Dorian Yates. You can make tremendous gains on this. To say it’s for novices, I would have disagree.

  12. Demondosage

    Demondosage Member

    I would have to say more Mentzers earlier stuff. He sort of got carried away in the end. Working out once every 9 days, it's like hell why even train at that point? But earlier heavy duty was great!
    Mdrock98 likes this.
  13. Mac11wildcat

    Mac11wildcat Member AnabolicLab.com Supporter

    If you enjoy it, go for it.

    I could never, for instance, fully warm up and engage my legs on anything but their own day.

    my happy medium is a PPL.
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  14. Mdrock98

    Mdrock98 Member

    Just a little snips from my training book library. If I told ya the books, I’d have to kill ya. Lol. Jk. Good reads none the less. Enjoy. To each their own I guess. Cheers. IMG_3373.jpg
  15. Eman

    Eman Member

    I will qualify that statement by adding that, in some cases, it can be helpful for the highly advanced athlete too but that's typically from a powerlifting viewpoint. The weight an elite athlete is working at causes the frequency and volume to have to plummet out of necessity for the intensity. I suppose it might have some carry over to bodybuilding too, thus the Mentzers and the Yates... Who were also big believers in lifting heavy, so that's probably where the overlap was in their application. I do know Mentzer recommended every other day workouts too, once you got stronger he felt it best to spread that out further to prevent overtraining... I never felt their was a ton of merit in that approach for bodybuilders personally.

    With that said, although I take your point, the opportunity for athletes to make significant gains on this type training philosophy would be suboptimal at best.
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  16. Mdrock98

    Mdrock98 Member

    Can you explain why suboptimal? I digress, I believe only the genetic elites could train full body back to back. Although, tendons, joints and tears are always subject. I believe if you really work out hard on a two a day full body split is ideal. I don’t understand how someone could train chest hard as fuck on Monday and train shoulders the next day hard. Unless your a genetic mule like Arnold and the like, this seems like a recipe for injury’s, overtraining, and not to mention the nervous system will get taxed beyond belief. Just my two cents.

  17. Eman

    Eman Member

    Either there's not enough total volume or you're cramming way too much volume into a shorter time period when it could have been spread out.

    I think you'd be surprised if you tried it. It does need to be planned out but it's really not as difficult as it looks.

    Actually, it will often work out the same to a split option as far as volume goes. If you calculate what you might do in a week for total volume, then create a full body plan that mimics your current plan... The volume will probably be very similar.

    One key thing with the planning part is incorporating deloads. If you don't have that, then I wholeheartedly agree with your sentiments.
    EazyE likes this.
  18. Mdrock98

    Mdrock98 Member

    Ahhhhh. Yes. Ok. I agree with you. I was under the impression it didn’t include deloading. In that case, sure, as long as rest and nutrition are in place, I see nothing wrong.

    Sorry for the misunderstanding.

  19. Full body training is all the rage lately.

    I decided to give it a try when gyms open. I created my own version based on Jeff Nippard's book.

    @Eman can you share your FB routine?
  20. Eman

    Eman Member

    Honestly, that would be a lot to type out... I am not doing a full body A/B type workout, it's a powerlifting split.

    To give you an idea, it's a 5 day plan... Squats and deadlifts OR a variation are done 3 times a week, bench is done 4 times. That will eventually transition to a day less frequency for each as I move into a strength block. Accessories are usually a hodge podge of upper and lower based.
    GdaddyGains likes this.