Training split

[pistonpump]

Monday- quads
Tuesday- chest shoulders
Wendsday- back
Thursday- hams
Friday- arms

Are you strict with this or do you add say ex: tris in w chest or bis with back

 

[IronM]

Are you strict with this or do you add say ex: tris in w chest or bis with back

Yeah depending how I feel I might throw in some tris on my chest day and bi on my back day . But like 2 exercises tops nothing crazy

 

[FK86]

The only way this has been possible is I've radically changed how I complete a rep over the last 5 years. It varies slightly, but it always falls between...5-8 second negative, hold contraction for ~3 seconds, 4-7 second positive. There is not a single solitary ounce of momentum used at any point, in any rep. You'll find the amount of warmups you need are almost non-existent when you train like this. I do just one set of total failure (but don't use beyond failure techniques).

Are you older/injured and using this alternative as a means to keep training? If each rep is 18 seconds, it sounds like you would have to cut your weights by 75%. That is a Ken Hutchins Super Slow level cadence.

 

[275bills]

I've been pretty committed to full body (at least mostly) the last year or so. Over the last 5 months I've honed it into more of how Jordan Peters walks through it here:

I can usually get through 3-4 full body workouts a week within an hour each. The only way this has been possible is I've radically changed how I complete a rep over the last 5 years. It varies slightly, but it always falls between...5-8 second negative, hold contraction for ~3 seconds, 4-7 second positive. There is not a single solitary ounce of momentum used at any point, in any rep. You'll find the amount of warmups you need are almost non-existent when you train like this. I do just one set of total failure (but don't use beyond failure techniques).

Great video, thanks for sharing

Im currently paring

Chest, should and arms

Legs and back

2 on 1 off.

Switching back and forth each workout with a dominant muscle group besides arms

My volume is on the lower side though with only a few working sets per muscle group

 

[pistonpump]

Great video, thanks for sharing

Im currently paring

Chest, should and arms

Legs and back

2 on 1 off.

Switching back and forth each workout with a dominant muscle group besides arms

My volume is on the lower side though with only a few working sets per muscle group

What's an example of your leg back day I'm curious

 

[buck]

I didn't think people were still following Monday chest day but happened to go peak time on Monday and sure enough chest day lol. Let me guess back Tuesday? Sure enough smh

I quit training chest on mondays over 30 years ago. Women have usually rushed in on mondays to train legs so i started training legs on mondays as i liked the view of the crowd better!

 

[Performance Based]

Depends on what I am prepping for - Standardized Routine

Cardio
3x Sprint Days Per Week
1-2X LSD Runs + 60 min bike

Base Fitness
1X Explosive Push Day
1X Explosive Leg day
1X Power Back Day
1X General Hypertrophy Day
1X Injury Prevention + Active Recovery

Skill Based
3-4X Sessions per week depending on recovery needs

 

[buck]

Used to put on the biggest amount

Well my first year with a gym membership i put on over 20# of muscle. Doing the basic push. pull, legs. 2X a week with 1 rest day. 20-30+ sets per workout. 5ish-8ish rep range. And was natural. But i was just younger and stupid and wasn't told i was over training as that was not really a thing yet. Don't think i heard about over training till the mid 90's.

 

[bereal23]

Quads
Shoulders
Arms
Glutes & hamstrings
Chest
Back

This is my split but no set days. I take rest days as I need them - typically 3 on and 1 off.

I start every workout with calves, hit tibialis anterior every other workout, hit forearms after arms, and hit abs 3 - 4 times per week.

How's hitting the tibialis every other workout going? I just bought a tib bar last week, never trained that muscle before

 

[275bills]

Depends on what I am prepping for - Standardized Routine

Cardio
3x Sprint Days Per Week
1-2X LSD Runs + 60 min bike

Base Fitness
1X Explosive Push Day
1X Explosive Leg day
1X Power Back Day
1X General Hypertrophy Day
1X Injury Prevention + Active Recovery

Skill Based
3-4X Sessions per week depending on recovery needs

When you have a minute could you share what your base workouts look like ?

 

[275bills]

What's an example of your leg back day I'm curious

So if its leg dominate i will usually

Squats. 1 working 1 back off set
Leg press. 1 working. Higher reps 20plus
Walking lunge. 1 set
Back
Rope pullovers
Mach pulldown or row
Rev pec ssw face pull
All 3 sets 15 to 20 short rest breaks

Back dominant

Deadlift 1 working reg 1 working stiff leg
Bent row 1 working. 1 back off
Chin. Usually 1 weighted. 1 bw
Lying leg curl ssw leg ext
3 sets 20

Now occasionally i will add another leg exercise or back but this is the base of the workouts

 

[275bills]

Since we’re discussing workouts and splits

Any suggestions on increasing bench press. I know its a ego lift but i would love to get back to 405 for 5

Im all ears

 

[danieltx]

How's hitting the tibialis every other workout going? I just bought a tib bar last week, never trained that muscle before

The frequency works for me. I've trained them like this for years.

 

[danieltx]

Since we’re discussing workouts and splits

Any suggestions on increasing bench press. I know its a ego lift but i would love to get back to 405 for 5

Im all ears

Last September I benched 500 x 4, my all-time best and a long-time goal I had.

I was benching into the 450s for reps training as a bodybuilder but knew if I wanted to do 500 I needed to adjust my training for strength.

What got me there was alternating each week - one was singles / doubles / triples to test my strength; the next was higher rep work, like 10 - 15, to help me handle the heavier weights better. I kept progressively overloading each training style and it got me to 500.

The day I did 500 I actually still thought I was 1-2 weeks away. I was talking to this guy in his 70s training next to me and he was encouraging me and told me I should go for it that day. I did 485 and was surprised with how relatively easy it was so I went for 500 hoping for 2 and got 4.

 

[275bills]

Last September I benched 500 x 4, my all-time best and a long-time goal I had.

I was benching into the 450s for reps training as a bodybuilder but knew if I wanted to do 500 I needed to adjust my training for strength.

What got me there was alternating each week - one was singles / doubles / triples to test my strength; the next was higher rep work, like 10 - 15, to help me handle the heavier weights better. I kept progressively overloading each training style and it got me to 500.

The day I did 500 I actually still thought I was 1-2 weeks away. I was talking to this guy in his 70s training next to me and he was encouraging me and told me I should go for it that day. I did 485 and was surprised with how relatively easy it was so I went for 500 hoping for 2 and got 4.

Awesome

So chest(bench) training once or twice a week? What about your secondary exercises for chest.

Also what about total volume for bench sets wise?

Thanks bro

 

[AllOkJumpmaster]

Chest and Shuolders
Back and Rear Delts
Legs
Arms + bullshit
Rest
Repeat

calves every other day (real calf training)

If I'm not running this, I'm running Scot Stevenson's Fortitude Training. such a sick split and training enjoyability...@homun

 

[danieltx]

Awesome

So chest(bench) training once or twice a week? What about your secondary exercises for chest.

Also what about total volume for bench sets wise?

Thanks bro

Chest once every 7-10 days.

At the time I did 500 my secondary exercise was Life Fitness plate loaded incline press, but I did that before flat bench. I'm stronger with flat bench in the middle of my workout than at the beginning.

For flat bench I'd do 4 warmups, maybe one more depending on how heavy I was going, then 2-3 working sets depending on how I was feeling. Also consider that at this point I'd done 10+ warmup sets and 3-5 working sets in total across my previous exercises going into this so I was super primed. I still did the warmup sets on flat bench because it puts you in such an unnatural position for lifting and I wanted my nervous system to be as ready as possible for the big weights.

 

[275bills]

Chest once every 7-10 days.

At the time I did 500 my secondary exercise was Life Fitness plate loaded incline press, but I did that before flat bench. I'm stronger with flat bench in the middle of my workout than at the beginning.

For flat bench I'd do 4 warmups, maybe one more depending on how heavy I was going, then 2-3 working sets depending on how I was feeling. Also consider that at this point I'd done 10+ warmup sets and 3-5 working sets in total across my previous exercises going into this so I was super primed. I still did the warmup sets on flat bench because it puts you in such an unnatural position for lifting and I wanted my nervous system to be as ready as possible for the big weights.

Yes I’ve noticed the better i get myself warmed up, nervous system firing im stronger on bench. I actually tried some bench after a back work out and was surprisingly strong.

 

[LK3]

recently its been

chest+should, tris get hit with pressing
back, rear delt,
run 10km w 2km warm up and 2km cool down
been playing with the order of the last two to help recovery. running taxes me quite a bit
bis, tris, secondary chest/shoulder
legs
off
run same

i rotate 3 workouts per day, every time i hit the same exercise increase weight, reps or both.
riding a bike makes me look far better then running but i feel im weak at running so im kinda going after it.

next training rotation i think im gona see how upping the run intensity goes and lowering the distance a bit.

 

[juggy38]

Awesome

So chest(bench) training once or twice a week? What about your secondary exercises for chest.

Also what about total volume for bench sets wise?

Thanks bro

Not @danieltx, but at 221lbs I hit a competition 455lbs, and 475 gym touch and go many many moons ago.

We benched 2x a week.

Day one was a basic strength day, work up to to a really hard 3 sets across….in the 4-6 rep range. Usually say you hit 355x6 top set, just drop 5-10% each concurrent set to stay 5-6 reps.

The second day was whatever you suck at. Can’t lock out? Slightly narrow grip with chains or bands. Stuck a few inches off the chest? Wide spoto bench presses. Usually 6 sets of 3 with 75%, but you have to mentally move that bar as fast as you humanly can to get the most out of it.

If you don’t have chains or bands…get a mark bell slingshot. Does what chains or bands do (accommodation resistance) AND it gives you good sets while babying your anterior delts that day.