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Split Advice

6 Days Split Suggestion17050

JustReal private msg quote post Address this user
Hi guys, I always done this 5 days split:
1) Chest - Calves
2) Back - Abs
3) Shoulders - Calves
4) Legs - Abs
5) Arms - Calves
However I read that It's better hit each muscle twice a week because protein synthesis occur 48/72h and in terms of hypertrofy It gives the best results.
So I want to change my workout split.
What about this?
1) Chest - Triceps - Calves
2) Back - Biceps - Abs
3) Shoulders - Calves
4) Legs - Abs
5) Chest - Triceps - Calves
6) Back - Biceps - Abs
7) Rest

Legs and Shoulders only one time but Chest 2 times (and you hit shoulders in Chest sessions)
Give me your suggestions!
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Beans private msg quote post Address this user
I prefer legs twice. They're half your body, don't know why you would train chest more. I ran Back/shoulders, legs, push/arms for a while, and I also like conventional push/pull/legs. Keeps everything even.
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Tritons private msg quote post Address this user
Just do Legs/Push/Pull
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JustReal private msg quote post Address this user
Quote:
Originally Posted by Tritons
Just do Legs/Push/Pull

Push, Pull, Legs 2 times a week?
- Push
- Pull
- Legs
- Push
- Pull
- Legs
- Rest
Is it ok?
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Rawsteel private msg quote post Address this user
Do this instead ->

D1 - Pull
D2 - Push
D3 - Legs
D4 - Rest
D5 - Pull
D6 - Push
D7 - Legs
D8 - Rest

And if you're a "natty", use a moderate volume to start with, lifting weights 6 days a week can ruin you if done "wrong".
and remember that when you do a PPL your smaller muscles wont need as much direct training since they get worked hard in your chest/back exercises.
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JustReal private msg quote post Address this user
Quote:
Originally Posted by Rawsteel
Do this instead ->

D1 - Pull
D2 - Push
D3 - Legs
D4 - Rest
D5 - Pull
D6 - Push
D7 - Legs
D8 - Rest

And if you're a "natty", use a moderate volume to start with, lifting weights 6 days a week can ruin you if done "wrong".
and remember that when you do a PPL your smaller muscles wont need as much direct training since they get worked hard in your chest/back exercises.

Ok and how can I structure the program using exercises that I prefer? It's better to use an existing program or create it by myself? Thanks again!
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The Dark
Knight
eknight private msg quote post Address this user
There's an entire thread deeicated to this at the top of the page with a sticky on it. Did you read it? -3X
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JustReal private msg quote post Address this user
Quote:
Originally Posted by eknight
There's an entire thread deeicated to this at the top of the page with a sticky on it. Did you read it? -3X

Yes, I read this: http://forum.simplyshredded.com/topic/16702/page/1/routine-design-for-dummies-10/
I tried to make one:


1) Push (Chest - Deltoids - Traps - Triceps)
4x6 Barbell Bench Press (FOCUS MID PEC)
4x8 Stading Barbell Military Press (FOCUS ANT DELT)
3x10 Incline Dumbell Press (FOCUS UPPER PEC)
Superset:
4x12/15 High Cable Flyes (FOCUS LOWER PEC)
4x12/15 Low Cable Flyes (FOCUS UPPER PEC)
Superset::
4x8 Dumbell Frontal Raises (FOCUS ANT DELT)
4x8 Dumbell Lateral Raises (FOCUS LAT DELT)
Superset:
4x15 Rear Dumbell Lateral Raises (FOCUS POST DELT)
4x15 Shrugs
3x10/12 Rope Pushdown
3x10/12 One Arm Cable OverHead Extension



2) Pull (Back - Biceps)
4x5 Chinups
4x10/12 Lat Pulldown
4x10/12 Seated Cable Row
3x10/12 Row Machine
3x10/12 Dumbell Row
Superset:
3x10/15 Hyperextensions
3x10 Biceps Curl (Dumbell or Barbell or Cable)
3x10 Preacher Curl (Dumbell or Barbell)



3) Legs (Quads - Harmstrings - Calves - Abs)
4x6 Squat
Superset:
3x10 Leg Press
4x10/15 Soleus Calf Raises + last set dropset
Superset:
4x10 Leg exstension + last set dropset
4x12 Leg Curl + last set dropset
4x7/10 Smith Machine Standing Calf Raises
Abs exercises
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The Dark
Knight
eknight private msg quote post Address this user
Too much volume. Too much push in particular, without adequate pull. Too much quad, not enough hamstring. Supersets and dropsets are not necessary. You have pull movements on your push day. The routine is spelled out in detail in the thread. How could you mess that up??? Are you sure you read it? -3X
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