am\pm training split

[3BILLS]

Does anyone still split train am and pm with weights? If so what does your split look like?

 

[sma]

use to when I was concerned about progression in training (more HIT ) style

am chest
Pm fron delts, tris

am back
pm bis rear delt traps

am quads calves
pm hams calves

repeat

 

[3BILLS]

Cool , what did your hamstring workout look like at night ? I do a lot of squats and leg press in the am with quads so I know I get a lot of ham work during those. Worries about over training them when doing more at night

 

[AshopRep]

I prefer to split. I usually get tired after and hour and a half, and I like to train two to 3 hrs per day.

 

[sma]

Cool , what did your hamstring workout look like at night ? I do a lot of squats and leg press in the am with quads so I know I get a lot of ham work during those. Worries about over training them when doing more at night

I was training HIT then so only one workset.. but it was BS way of training (it trains your cns not the muscle)

I honestly dont think you can overtrain if you only go to positive failure and dont incorporate drop sets, forced reps etc. (but you have to leave the ego at the door and really just train the muscle)

I like to train them together and go back and forth

Ill give you an example of my last leg day \

Lying leg curls (moving up in weight until I couldnt get 12 reps or barely reach 12)
5sets
leg press (normal stance) moving up in weight by 1 plate increments no rest just time it takes to put plates on (15 reps)
11sets
Pause squats (1 sec 8 reps moving up in 10-15lb increments)
6 sets
seated leg curl (explosive reps of 10 moving up 15lb increments)
6 sets
db stiff legs (sets of 12 same weight)
5 sets
walking db lunges (25 steps each leg) same weight
2 sets
Standing calve raise (1 sec pause at top) reps of 10 moving up 30lbs
8 sets
leg press calves ( 1 sec contraction, reps of 12 moving up quarters and plates)
6sets

Remember only the last set is actually to positive failure and 99% of the time Im just failing at the required rep range the other times Ill be short 1-3 reps

 

[sma]

I prefer to split. I usually get tired after and hour and a half, and I like to train two to 3 hrs per day.

I usually go 2h - 2hr 30 minutes a workout (but I use 10iu humalog pre and post my pre intra and post workout carbs come out to 180 carbs) Im growing really lean with this protocol.

 

[tr]

I used to train 2x a day, 6times a week and got great results from it. Just my training was no longer than 30-45min, no way I could do 2-3 hour workouts few times a day
Split was
am-chest/calves ; pm-shoulders/triceps
am-back/abs ; pm-biceps/traps
am-quads ; pm-hams/abs or calves
off
reapeat

3 sometimes 4 exercises per body part 3-4 sets and only last set to failure
example:
135x15
225x12
315x10
405x8 (failure)