Hows this split look?

[F.E.a.R]

Im not a beginner... I have about 4 years of gym experience but never going purely for mass gains before. But my body is well tuned to the ways of the weights and gym.

Mon: Quads, Chest, Abs
Tue: Back, Traps, Triceps
Wed: Hams, Calves, Abs
Thur: Chest, Shoulders, Biceps
Fri: Quads, Back, Abs

As for the exercises they aren't set in stone.. depending on a number of factors they may change a bit.. But I will be encorporating the big 3 lifts aswell as all th other main compound lifts

around 6-8 reps for compound lifts and 10-12 for isolation moves

Hows that split look?.. a bit heavy on the upper body? I reckon I can cope with it but only time will

How it look to you lot?

[Ripspeed]

just wondering but why do more reps for isolation moves?

seems like if you can get about 12 reps out of them you arent lifting heavy enough, more reps doesnt mean it tones.

think you should be increasing the weight so that your only managing about 8 reps.

[lee thompson]

i agree eight reps max for all excercises.

[pwhite911]

It looks good except I would do Back on Thursday and chest on Friday

[BiggerGuns=LongerDrives]

I dont agree with what's being said about iso moves....

First off, I base my routine around compound movements, let that be said.

In regards to the replies however: There is no need for lower reps on moves like Lateral Raises or or other iso lifts like tricep pressdowns.
Most iso lifts for me are in the 10-15 rep range AND some as high as 20 reps...

For compound movements I do in the 3-8 range, with some occasional doubles mixed in there

* Another thing to add (which may be the obvious), always do compound moves first, then finish off with iso's...Dont waste your power on moves that dont require it

Originally Posted by pwhite911

It looks good except I would do Back on Thursday and chest on Friday

Why? If he did that, then he'd be training Shoulders on Thurs and Chest on Fri, which is a big no-no as the shoulders are never going to get recovered to facilitate new growth.



.

[Ripspeed]

just wondering, why do you do a lot more reps for iso movements?

wont they benefit from heavy weight in the 6-8 rep range just like any other muscle?

[BiggerGuns=LongerDrives]

Originally Posted by Ripspeed

just wondering, why do you do a lot more reps for iso movements?

wont they benefit from heavy weight in the 6-8 rep range just like any other muscle?

Here's the short answer:
Stop the over use of iso moves and instead rely soley on compound movements to build big muscles!


Here's the long version
With compound movements obviously there are at least two joints assisting in the movement of the lift, while an isolation movement will only involve one joint. So, many supporting muscles are involved in the completion of a compound movement and thus the weightload isnt spread over just one single joint as it is with iso moves.

Because only one joint is used to lift a weight when doing an isolation movement, rarely will supporting muscles come into play to assist in the movement and as a result your joints and ligaments (connective tissue) will take the load and punishment. So performing iso's with a proper rep scheme will help to decrease the chance for injury to the connective tissue, which is one of the most common training related injuries there is.

So are you trying to tear down your joints or build up the muscle???
Because all the idiots I see in the gym doing skullcrushers with 3-4 reps are doing far more DAMAGE over time than anything. Why do that when you can take that stress off the connective tissue by using lighter weight and forcing the muscle itself to do the work. So for myself, I'd rather let my muscles do the work and save my joints for years to come.

[Noir]

Originally Posted by Ripspeed

just wondering, why do you do a lot more reps for iso movements?

wont they benefit from heavy weight in the 6-8 rep range just like any other muscle?

If you like tearing the **** out of your muscles have fun maxing out on curls...