So i feel as tho my arms are lagging a bit and am thinking of switching up my split to be something like this:

mon - chest
tues- arms
wed - legs
thrus - back
fri - shoulders

Question I have is would i be overtraining my tri's by essentially working on them monday then tuesday?

you need to work out your body parts more then once a week otherwise your muscles lack the excercise they require and you will not see gains. my sched consist of a three day routine: chest and tri's, back and bi's, legs and shoulders. just cycle through the days...doesnt matter what day of the week it is. this has worked for me the past 8 years building me to 6'2 195lbs. im now 6'2 212 but those gains arent natural if you know what i mean!! that could also be a quick answer to your problem! good luck bro!

thefink said:
you need to work out your body parts more then once a week otherwise your muscles lack the excercise they require and you will not see gains. my sched consist of a three day routine: chest and tri's, back and bi's, legs and shoulders. just cycle through the days...doesnt matter what day of the week it is. this has worked for me the past 8 years building me to 6'2 195lbs.



This isn't always the case. In fact, you won't often see a 3 day routine on a bodybuilders schedule. 5-6 day splits are more common. You should change your routine up every few months to prevent adaptation. Sometimes, changing the routine to heavier weights and more rest can be just the trick if he hasn't been doing it before. Normally, I'd say work on your diet but if all your other muscle groups are coming along well, you should try something different.

What's your current routine prior to this change? What's your reps , sets, rests etc etc. What exercises are you doing? How many days per week are you going to go to the gym? If you only do 4 days per week than a 5 or 6 day split may be a bit much. But if you go 5 or 6 days a week, it shouldn't be a problem. Although, I'd move your arms to a day when you haven't worked chest or back a day before or after.

Your arms will get a decent workout twice a week with a larger split. during your back and chest routine you'll have a light arm workout and then a heavy one on your arms day.

With all this said, genetics does play a factor. It may just be very hard for you to build your arms. That just means you have to work even harder though.


I'm now 6'2 212 but those gains arent natural if you know what i mean!! that could also be a quick answer to your problem! good luck bro!



are you actually recommending roids http://www.gixxer.com/forums/images/graemlins/wtf.gif I like my balls the size they are. This is coming from a 245 lbs at 6' and I've never had to touch anything like that.

my split is chest, back, arms, shoulders, legs, 6 days a week so theres always an overlap of one group, something that has worked for me and some others is to do one heavy arm day in the normal routine, and then on another day do a light arm workout. just something you can try and see how you like it

agree with changing up the routine. find what works for you and work it too the plataeu, change up and go at it again. know a lot of people on differ kind of splits i personally have seen the bigger gains on the three day split. as for the juice...that was humor on my part but is a true statement. ive been well over 200 before but im more strict on how my weight goes on. youre right on the balls sicshift...they do come back to normal! i dont recommend using the juice to anyone....just giving out the info.

thefink said:
agree with changing up the routine. find what works for you and work it too the plataeu, change up and go at it again. know a lot of people on differ kind of splits i personally have seen the bigger gains on the three day split. as for the juice...that was humor on my part but is a true statement. ive been well over 200 before but im more strict on how my weight goes on. youre right on the balls sicshift...they do come back to normal! i dont recommend using the juice to anyone....just giving out the info.



no worries man. Opinions are always welcome and wanted. I was on the same split you mentioned many, many times. I have quite a few routines that I switch around every 2-3 months. The more the merrier in this forum and btw, welcome to the greatest site on the net. http://www.gixxer.com/forums/images/graemlins/thumb.gif

currently i'm on a 5 day split
its monday - chest
tues - back
wed - legs
thurs - shoulder
fri - arms


just thinking about mixing it up a lil bit. for bi's and tri's i'll usually do 3-4 excercises each muscle at 3 sets each around 6-8 reps. and then finish it off with some forearm curls.
for bi's the main excercises that i'll chose from are db curls, bb curls, concentraction curls, incline curls, preacher, hammer, reverse grip, cable work occasionaly.

Tri's are chosen from close grip BP, french press, overhead extensions, pressdowns, dips, reverse grip presses.
They've been growing and getting stronger, i guess i just want bigger arms so i thought of just moving it up towards the beginning of the week. I'm at 15 3/4 flexed and 14 1/2 unflexed right arm and 15 1/2 and 14" left arm.

SicShift said:
This isn't always the case. In fact, you won't often see a 3 day routine on a bodybuilders schedule. 5-6 day splits are more common.



Yup...heres one of my wor outs...which happens to be one of my favoits... http://www.gixxer.com/ubbthreads/showfla...o=7&fpart=1 (http://www.gixxer.com/ubbthreads/showflat.php?Cat=&Number=927550&page=0&view=collap sed&sb=5&o=7&fpart=1)

working out for 8 years only got you to 192 i hope your real short then

The big body parts (chest, legs, back) don't need to be trained more than once a week. The small muscle groups (biceps, triceps, delts) can use more attention if you seem to heal fairly quickly inbetween workouts. If that is the case try this:
Mon--CHEST, delts, triceps
Tue--BACK, biceps
Wed--OFF
Thur--SHOULDERS, BICEPS, TRICEPS
Fri--LEGS

The all caps are the parts to hit hard. Small caps are the parts just to do 4-5 sets to pump blood into the muscle. It is a great split that promotes plenty of healling time and also prevents overtraining. My 2 cents.

Ianvbark said:
The big body parts (chest, legs, back) don't need to be trained more than once a week. The small muscle groups (biceps, triceps, delts) can use more attention if you seem to heal fairly quickly inbetween workouts. If that is the case try this:
Mon--CHEST, delts, triceps
Tue--BACK, biceps
Wed--OFF
Thur--SHOULDERS, BICEPS, TRICEPS
Fri--LEGS

The all caps are the parts to hit hard. Small caps are the parts just to do 4-5 sets to pump blood into the muscle. It is a great split that promotes plenty of healling time and also prevents overtraining. My 2 cents.



i need some help with my splits. this is what ive been doing.

mon - chest, biceps
tues - rest
wed - shoulders, triceps
thurs - legs, mini biceps
fri - rest
sat - rest
sun - back, mini triceps

i tried switching it up one time to chest and triceps, but after my chest going to triceps, ive noticed that i couldnt do as much as i could if i was on shoulders and triceps day. is this the adaptation we're talking about here? should i continue with the switch and just lower the weights? i normally do 4-5 exercises for each muscle with 4sets @ 6-10 reps. ive noticed significant gains, but ive been at the same splits for the last 4months, but i switched days a month ago.

That is not a bad split. The only differance from the one I mentioned is that you are doing the small body parts opposite of what I listed. Its all about what works for you. I like to group all of the movements that work together, but your split looks good also.

"mon - chest, biceps
tues - rest
wed - shoulders, triceps
thurs - legs, mini biceps
fri - rest
sat - rest
sun - back, mini triceps"

IMO I dont like that split at all.. Depending on what you are doing you are working Biceps and triceps 3 times in 1 week.. Definetly not helpfull at all.. Back day biceps are used a good amount(depending on your excersizes) chest day uses triceps a little(again depending on excercizes used)

There are actually tons of Bodybuilders that only use 3-4day splits all the time..

For me I use
Monday back/biceps (dont do direct bicep work really)

wed leg/shoulders

thur usually a good bicep workout (3sets of diff. exc.)

Fri Chest/tricep

I rest sat/sun and do it all over again.. It works rather well, but eating is a huge part in growing.. I went from 184lbs in Oct to 205lbs right now.. Now im gonna start cutting a little to get back to 200 and maybe a little lower depending on how I look..

Maybe one other possibility would be maybe do chest on mon, back on tues, do leggs/shoulders or whatever maybe like thurs, and maybe bis/tris on like friday or sat or something like that.. Just a suggestion.

On chest and tris day my arms are sore for a while so I dont work them more then once a week..

But on Back/bi day, I do deadlift and bb rows and my arms are fairly shot and outta energy so thats why I sometimes do biceps on thursdays..
olly

Olly is right and I didn't notice that your were doing 2 direct and 1 indirect for a total of 3 days on one body part. But also like he said it is all what your goal is and how your body reacts to the stimulation. Some heal fairly quickly and some take for ever. My chest and legs heal a little slow and it seems like I am always ready after a day for bics. At the same time I am a strong believer that the large body parts (legs, back, and chest) only need trained once a week. Also diet has everything to do with the results. You can make great gains while not really tying to eat correctly but risk injury and you probably won't ever see what your body is truly capable of. The best advice is to listen very closely to what your body tells you. It will let you know if it isn't ready to go. I was always taught never to train a body part if it is sore and I still haven't met anyone who would disagree. Now that doesn't me you can't do a few light reps just to increase the blood supply to that muscle in hopes of speeding up recovery. But just be smart and listen. It is really nice to have this forum to hear many different perspectives.

Guy's,you should really only train legs by themselves in one workout.Never with another bodypart,with the exception of hams&calves.You'd be training much more efficiently that way and not defeating the pump you just worked so hard for in your upperbody to have it sucked completely away as soon as you start hitting quads........

My routine is:

Mon. chest/biceps
tue. off
wed. back/triceps
thur. off
fri shoulders/calfs
sat cardio and/or anything slacked on during the week
sun quads/hams

this workout seems to work for me. I do switch up my routine. I think it shocks the muscle and gives you better gains. I'm 5'-6" tall and weight 180 lbs.

oldgixxer said:
Guy's,you should really only train legs by themselves in one workout.Never with another bodypart,with the exception of hams&calves.You'd be training much more efficiently that way and not defeating the pump you just worked so hard for in your upperbody to have it sucked completely away as soon as you start hitting quads........



Like this? http://www.gixxer.com/forums/images/graemlins/crazy.gif http://www.gixxer.com/forums/images/graemlins/tongue.gif

Day One: Chest / Bicepts
Day Two: Quads
Day Three: Off
Day Four: Back / Hamstrings
Day Five: Shoulders / Triceps
Day Six: Off
Day Seven: Back to day one

Note: Abbs, Calves and cardio still done on off days