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#Post#: 2374--------------------------------------------------
Training Splits
By: Antelope22 Date: July 3, 2019, 11:04 am
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Curious what kind of training split people tend to adopt. Plenty
of discussion and opinions of the various splits, one often
called the bro split, the 1 muscle group per session per week vs
something more upper lower, where each muscle gets hit more
times per week, but fewer sets per session
I've tried both over the years, but these days opt for more an
upper lower split, either over 4 days with 1 day off in middle
for cardio, mobility or something active or a 5 day split.
Currently following the 5 day, which is upper (back/shoulder),
upper (chest arms), lower, upper (all upper groups) lower
What y'all running and if doing more of an upper lower type
split, how many sets per muscle group per session, rep ranges
and rest periods
Listened to an interesting podcast by Shredded by Science,
discussing what's called the bro split vs more frequent training
of each muscle group. And it does seem the more frequent
approach to training each muscle group is what the science is
pointing to as being the best approach for things like
hypertrophy
#Post#: 2377--------------------------------------------------
Re: Training Splits
By: dirtyvest Date: July 3, 2019, 11:28 am
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I look to train everything twice a week minimum, 2 lower days
and 3 upper days (as there are more things to train on upper
days). I'll switch around whether biceps are triceps get 3x PW
but otherwise everything gets hit twice
#Post#: 2379--------------------------------------------------
Re: Training Splits
By: Antelope22 Date: July 3, 2019, 11:41 am
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Sweet.
How many sets per muscle group per session do you run i.e.
chest? and your rest periods?
#Post#: 2380--------------------------------------------------
Re: Training Splits
By: dirtyvest Date: July 3, 2019, 11:46 am
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Sets range from around 12 up to 20 or so per week over the
progressive block which is usually around 5 weeks or so long. So
week 1 will see closer to 12 work sets per week, week 5 will see
around 20 work sets per muscle group over the week.
#Post#: 2381--------------------------------------------------
Re: Training Splits
By: Antelope22 Date: July 3, 2019, 11:50 am
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Wouldn't mind getting a look at your full routine, if you have
time to share it.
Back for example, I'm doing about 18 sets a week. 11 sets on the
first session and 7 sets on second session of week. So more set
vol on each muscle in first session of week
#Post#: 2382--------------------------------------------------
Re: Training Splits
By: dirtyvest Date: July 3, 2019, 12:07 pm
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I log my sessions in my journal so feel free to have a peak. I
essentially do a couple of exercises per session building up
from say 3 to 5 sets over the 5 weeks depending on how I feel
each exercises is going and how they effect fatigue... something
like deadlifts or squats won't see as much set volume as
something like leg extensions
#Post#: 3569--------------------------------------------------
Re: Training Splits
By: andy_chelt Date: August 7, 2019, 8:40 am
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Train Monday, Wednesday, Friday
Legs, Shoulders, Abs one day. Chest, Back and Arms the next,
then Legs, Shoulders, Abs again and so on. Gives me a few days
rest between bodyparts, which I feel I need now at the age of
50. Used to do a two day split when I was younger, so same as
above, but Mon/Tuesday and then Thursday/Friday.
I pick two exercises per bodypart usually, and do one warm up
set and then four proper sets pyramiding up. Rarely do the same
workout twice in a row.
#Post#: 7387--------------------------------------------------
Re: Training Splits
By: Razeit Date: January 4, 2020, 1:49 pm
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Back + Bi's
Chest + tri's
day off
Legs
Shoulders
Day off
repeat
Days off steady state cardio max HR 125ish
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