My split that I do now seems to work the best for me. Day #1 Back/Bi's (w/posterior delts) Day #2 Chest/Tri's(w/anterior delts) Day #3 Legs(w/medial delts) Day 4-6 Repeat days 1-3 Day #7 Off, sometimes active rst Cardio most days, lighter on leg days
This seems to work, since I do not have a M-F days shift work schedule. If anyone has ideas about tweeking this just let me know
current weight: 132.5
Fitness Minutes: (101,454) Posts: 5,226 6/1/11 10:57 P
It's great to see someone break the "rules" and get good results. You do it intelligently, respecting your bodys limitations, and I think that's where knowlege and experience come in. I HATE working thighs/glutes, but something like that in the future might serve me well!
I may work the same muscle group on one, two or all three of the days depending on what needs work and how I feel. But the exercises vary and it may only be one exercise per bodypart each day (or more, again depending on preference). So volume isn't high, but frequency is. I find my muscles usually recover fine, but I have to watch out for joint and connective tissue injuries. Since only one of the days are "heavy", it is not a great strength program but does the trick for non-functional hypertrophy!
Fitness Minutes: (101,454) Posts: 5,226 5/31/11 8:41 P
I have two that I've pretty much alternated over the past 3+ years. The one I'm on currently is: Monday: Chest Tuesday: Back Wednesday: Legs Thursday: Shoulders Friday: Arms Saturday: Legs Sunday:Off
I alternate the Wednesday group so that various muscles get trained twice/week for a period. I know shoulders followed by arms is not ideal but I recover faster than most. Core is done twice per week and cardio is done 2-3 times/wk for 20 min on this routine.
My other routine is unusual, but like I said I recover fast:
Day One: Heavy sets of 3-5 reps. Whatever exercises I choose
Day Two: Moderate sets of 8-12 reps. Whatever exercises I choose
Day Three: Light sets of 15-20 reps. Whatever exercises I choose
Day Four: Cardio, core, stretching
I have very specific reasons for this split (basically to train all my different energy systems in the muscle), but I don't recommend it for most.
Since I hurt my shoulder, I,ve been doing cicuits for whole body on machines. Mon, I usually do chest and back and I,m gonna have to change that up. Too much of the secondary muscles for shoulders in one day. I do hams and quads one day and another with glutes and hips and thighs along with abs. I like working with the air motion cables for a big variety of work-outs. I do work-out more splits and heavier weight on my stronger days. But I still have weight to lose, so I do power walks with a toning band. I, listen to my body as to what muscles need to be used! Cherie
I,m Cherie, Been with sparker for 3 yrs, I like that I'm losing it slowly! Its a lifestyle!
I have been doing my split for way to long and need to mix-it-up in order to achieve new results, but here is my usual:
Mon: Chest, Shoulder, Triceps, Tue: Legs Wed: Run 30:00 Thu: Back, shoulders, Biceps Fri: Legs Sat: Long run
It has been a while since I have been consistent with my workout. I had shoulder surgery and had to build-up my shoulder muscles- thus the extra shoulder days. I need to get more time in the gym.....and I will starting this week.
Pris: This is not a sarcastic question- truly wondering: What do you mean by "I don't have the luxury of splitting my regime that much?" Trying to figure out why you couldn't discect yours as much in your 5 days of working out as I do mine. :-)
What is your current workout split? What's your reasoning behind it? If you don't have a split (maybe you work whole-body), why do you do that? I'm interested in knowing what others are doing!
Mon: Glutes/Quads/Abs Cardio
Tues: Delts & Back Cardio
Wed: Hams, Calves, Abs Cardio
Thurs: Chest, Arms
Fri: Thighs. Glutes Cardio
I saw this split in a fitness magazine- one of the physique competitors uses it to help get her lower half built up. That's what I need, too, so I adopted it (except I added another abs session on Wed).
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