Weight training split routine

[redline]

Not sure if this has been covered in here or not.

I'm currently doing a 3 way split routine with my weight training.

I do
Legs on day one
Chest and back on day two
Shoulders and arms (bi's n tri's) on day 3
Rest on day 4

My reasoning for this is:
Legs always fucks me up so I prefer to train them alone as I finish up nearly vomiting
I do chest with back as it's mainly pushing, then pulling
Same reasoning with shoulders and bi's....pushing for anterior delts and pulling for biceps (I only go light on tri's with high reps as they respond really well to this)

For those in the know....
What is the ideal way to split a routine and why?

[Professor Redfern]

There is no best way it always depends on Diet and the way your body responds. Even the best body builders try new ways constantly and really without steroids almost all size gaining techniques are very hard to measure unless everything else in your life remains constant while you measure the results.


Just make sure you keep mixing things up or your body will adapt.

Even asking that question here is pointless because if I or anyone else tells you what they 100% believe to be the best workout, 50 other people will tell you something different, in a smug way.

Just keep training and reading dude, enjoy your training for what it is and if results is your only goal then steroids is the only 100% guaranteed way to get quick fastest.

[Uncle Flash]

Just make sure you keep mixing things up or your body will adapt.

This is what my part-time trainer tells me ALL the time!

[redline]

Yeah....I do keep constantly mixing things up.......barbells for a while, then switch to dumbells etc.

I certainly wont be going down the steriod road....I have no intention of ever competing.
Just trying to look half decent and keep in shape as the years pass me by.
I was more interested in WHY people choose to split the way they do and their reasoning behind it.

I have learnt over the years that diet plays a huge part in results...much bigger than most people think.

[Xuaxace]

I split 3-4 a week.


Start off with chest power day/ bench/back assitance. (heavy bench pressing, 10 reps 2-3 reps per set usually, in my 90% 1rm) 5-10 in 85%. Then high rep incline barbell. Then move on to some back assistance, mainly Barbel rows, some facepuls and pullups.


-Leg day power, squats in the 90% range, 10 reps , quite a few singls and doubles.
Then move to a deficit squat, sets of 5, 2-3 sets.
Romanian deadlift, sets of 5x5, somestimes 3reps. Get at least 25 reps overall.
Some glute ham raisers.
---
Then some mic assitance exersises that I rotate.


-Back day/ shoulder
rack pulls because my lower back isn't tolerating deads at this stage
pull ups 10x5
Rows 8x3 , db row 2x25

Shoulders, millitary 5x5 or 10 reps in 90% rm
Db press 8x3
random raisers.

If I have time I will throw speed bench on the mix


-then arm day

start off with speed squats 70% or less 1rm,

CGBP 10 reps 90 1rm, then some in the 80%
Spoon presses
Overhead db raise (2 hands)

bb curl, pull ups, maybe some db curls.





That is my split... although I always do 2 muscle groups or 3 at a time. Power day, speed day, assitance etc

[Batten]

Just make sure you keep mixing things up or your body will adapt.
.

is their a ruff time limit before your body adapts?, or is it just when you stop seeing gains?

[Hewie]

is their a ruff time limit before your body adapts?, or is it just when you stop seeing gains?

I typically see a drop off in results after about 8 weeks of one program.

[SilentBob]

Just wondering how many people train with maintaining proportions?
I split my workouts nowadays to keep the ratio constant. So biceps = calves = neck.

[razlee]

Not sure if this has been covered in here or not.

I'm currently doing a 3 way split routine with my weight training.

I do
Legs on day one
Chest and back on day two
Shoulders and arms (bi's n tri's) on day 3
Rest on day 4

My reasoning for this is:
Legs always fucks me up so I prefer to train them alone as I finish up nearly vomiting
I do chest with back as it's mainly pushing, then pulling
Same reasoning with shoulders and bi's....pushing for anterior delts and pulling for biceps (I only go light on tri's with high reps as they respond really well to this)

For those in the know....
What is the ideal way to split a routine and why?

hey mate

training is a very individual thing so it's hard to comment however i would suggest you make sure your training is tailored towards a goal of some sort. it's important that your training matches your goal otherwise you'll lose interest when you realise it's not happening for you. As far as your workout goes in a general sense - i'd be cautious lifting excessively on your arm workout as the combination of the pulling and then pushing motions(or vice-versa) under heavy load can cause tendonitis or "tennis elbow". It happened to me in my early training days so i swapped to a split of pushing exercises/pulling exercises/legs and i came good.

and yes... mix it up often. i find 6-8 weeks works well. even drop the weights altogether and try swimming or cycling or do a program of body weight only incorporating balance exercises. After a few weeks return to your original program and you should notice quite a difference.