Need Help With My Split - Bodybuilding Discussion on Bodybuilding.net Training Forum

MegaTherion · 04-20-2007, 04:18 PM

I needed to change my routine so I started doing chest/tris and back/bis, I used to do chest/bis and back/tris. I know, for example, that I don't want to do a full bis workout on the same day as back so I'm wondering what would be a sufficient bi workout to follow my back routine without over-training them. The same thing with tris. My routine today consisted of Lat pulls (4 sets/12 reps)
Reverse lat pulls (" ")
Dumbbell rows (" ")
Chins (4 sets/ 10 reps)
One-arm cable curls (3s/12r)
Concentration curls (" ")
Was this too much of a bi workout? Should I be doing doing different exercises? I could use some help. Thanks in advance!

Scorcher2005 · 04-20-2007, 06:44 PM

Throw away your split. Look for a real program, not one from the latest flex issue. Take a look at the "DFT 5x5" sticky at the top of this forum.

Darkhorse · 04-21-2007, 05:06 AM

With 1-2 years experience, you don't need half of that volume.

Look into the hst thread for some ideas... Or as Scorcher said, the DFT 5x5 sticky at the top of the page.

Will you gain with a split?.. Sure (excluding diet/genetics from the equation). BUT, you should be more concerned with building a strength base vs. jumping on the hypertrophy-only bandwagon like most people do.

The easiest way to explain why is this:

Who has the greatest potential for overall mass in 3 years? The hypertrophy first guys who gained 15 lbs of mass benching a sorry 185 x 10 and plateau?.. Or the strength-first guys who gained 8 lbs of mass who bench 250 x 5, THEN turn their attention to the higher reps benching 225 x 10? BTW, the strength training a la those 5x5 programs develop some wicked thickness and muscular development!

MegaTherion · 04-21-2007, 06:55 AM

Am I using too much volume in terms of sets or reps? Both???

Darkhorse · 04-21-2007, 07:16 AM

Quote:

Originally Posted by MegaTherion

Am I using too much volume in terms of sets or reps? Both???

Sets and exercises.

widdoes2504 · 04-26-2007, 11:05 AM

0311 hit the nail on the head. You will get much better results in the long run training for strength first and then hypertrophy. Good luck. Rippetoe's is a good place to start......

04-20-2007, 04:18 PM	#1 (permalink)
MegaTherion Rank: New Member Experience: 1-2 Years Join Date: Apr 2007 Posts: 8 Gender:	Need Help With My Split I needed to change my routine so I started doing chest/tris and back/bis, I used to do chest/bis and back/tris. I know, for example, that I don't want to do a full bis workout on the same day as back so I'm wondering what would be a sufficient bi workout to follow my back routine without over-training them. The same thing with tris. My routine today consisted of Lat pulls (4 sets/12 reps) Reverse lat pulls (" ") Dumbbell rows (" ") Chins (4 sets/ 10 reps) One-arm cable curls (3s/12r) Concentration curls (" ") Was this too much of a bi workout? Should I be doing doing different exercises? I could use some help. Thanks in advance!

04-21-2007, 05:06 AM	#3 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,016 Country: Gender:	With 1-2 years experience, you don't need half of that volume. Look into the hst thread for some ideas... Or as Scorcher said, the DFT 5x5 sticky at the top of the page. Will you gain with a split?.. Sure (excluding diet/genetics from the equation). BUT, you should be more concerned with building a strength base vs. jumping on the hypertrophy-only bandwagon like most people do. The easiest way to explain why is this: Who has the greatest potential for overall mass in 3 years? The hypertrophy first guys who gained 15 lbs of mass benching a sorry 185 x 10 and plateau?.. Or the strength-first guys who gained 8 lbs of mass who bench 250 x 5, THEN turn their attention to the higher reps benching 225 x 10? BTW, the strength training a la those 5x5 programs develop some wicked thickness and muscular development!
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

04-26-2007, 11:05 AM	#6 (permalink)
widdoes2504 Rank: Lightweight Experience: 10+ Years Join Date: Oct 2006 Location: San Antonio, Texas Posts: 1,216 Country: Gender:	0311 hit the nail on the head. You will get much better results in the long run training for strength first and then hypertrophy. Good luck. Rippetoe's is a good place to start......
	widdoes2504's Sig:Height: 6 foot Weight: 240 pounds Bench: 415 (1x1) Deads: 565 (1x1) A2G Squat: 425 (1x1) Cardio sucks

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04-20-2007, 06:44 PM	#2 (permalink)
Scorcher2005 Rank: Member Experience: 2-3 Years Join Date: Nov 2006 Location: Beaufort, SC Posts: 490 Country: Gender:	Throw away your split. Look for a real program, not one from the latest flex issue. Take a look at the "DFT 5x5" sticky at the top of this forum.

04-21-2007, 06:55 AM	#4 (permalink)
MegaTherion Rank: New Member Experience: 1-2 Years Join Date: Apr 2007 Posts: 8 Gender:	Am I using too much volume in terms of sets or reps? Both???

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