split change..need some critisism

[aikidokid]

for the last 6 months i have used a pull/legs/push/break type of routine.. worked quite well but ive started to plateu on everything and im quite frankly bored with it now.. im thinking about a bi,tri/legs/pull/push/break

on the pull day focus on compound back movements as i have already isolated bis that week.

on the push day focus on compound chest and shoulders as i have already isolated tris that week.

what do you guys think about this. any changes??

[PhiSigPhi]

You've just added a bi/tri day effectively making this a 4 day split bi/tri, legs, back, and chest....

I think for most people, a single day for bi/tri is unneccesary and in many cases, counter productive as these muscles don't need much more work beyond the compound movements (maybe 3-6 sets more a week...and that's pushing it).

Try doing one of the following instead:

Legs, Chest/tri, Back/Bi
OR
Lower/Upper/Lower/Upper for a 4 day split.
OR
Legs, Chest/Tri, Back/Bi, Full Body
OR
etc.

There's infinitely better routines than have a bi/tri day on its own.

[TheHorseman]

Originally Posted by PhiSigPhi

You've just added a bi/tri day effectively making this a 4 day split bi/tri, legs, back, and chest....

I think for most people, a single day for bi/tri is unneccesary and in many cases, counter productive as these muscles don't need much more work beyond the compound movements (maybe 3-6 sets more a week...and that's pushing it).

Try doing one of the following instead:

Legs, Chest/tri, Back/Bi
OR
Lower/Upper/Lower/Upper for a 4 day split.
OR
Legs, Chest/Tri, Back/Bi, Full Body
OR
etc.

There's infinitely better routines than have a bi/tri day on its own.

LOL

My current split:

Day 1: Pull
Day 2: Rest
Day 3: Push
Day 4: Rest
Day 5: Legs
Day 6: Arms (aka bi/tri)
Day 7: Rest

Smaller muscles recover quicker and can be worked more often...

Man, do whatever motivates you to get your @ss in the gym. If a little change makes you want to get in the gym more, do whatever you want.

[PhiSigPhi]

I did say for MOST people and I sepcifically said that b/c you have your own bi/tri day lol

[TheHorseman]

Originally Posted by PhiSigPhi

I did say for MOST people and I sepcifically said that b/c you have your own bi/tri day lol

I was only fkn with you... Your recommendations weren't incorrect.

If you're going to do this day in addition, it needs to be low volume/low impact.

If I were trying to gain size and/or my legs were not my best body part, I would probably do upper lower upper lower the way I recommended you. I'm not one of those "more is better people" in most cases. I'm not so sure that an extra leg day will work for most people, because the stress it puts on the body makes recovery worsen if they don't do it right. If you're not advanced and still want to do 2 leg days every week, I'd have one that focused on hams and one on pushing more. Of course, most of the exercises compliment each other, but making one the primary and one the secondary isn't a bad idea.

I do think that smaller groups (like bis and tris) can recover fast enough for extra work, so if they're lagging (and I think mine WERE), maybe a little extra work temporarily won't hurt. But the negative would be even more strain on the shoulders, which are probably the most often injured group due to overuse.

There's a fine line between the proper stimulus for growth and enough rest for recovery... Then there's ADHD mf'ers like me that have a hard time sitting still, so they have to bolt themselves to a chair or at least type about training all the time when they can't do it.

Progress doesn't require an elaborate split. IMO, split is completely overrated. Of course, you can fk it up, but I can't say there's anything wrong with full body 3-4x per week, upper lower upper lower style splits, push pull legs, etc. There's a WAY to train no matter your split.

[aikidokid]

Originally Posted by TheHorseman

I was only fkn with you... Your recommendations weren't incorrect.


There's a fine line between the proper stimulus for growth and enough rest for recovery... Then there's ADHD mf'ers like me that have a hard time sitting still, so they have to bolt themselves to a chair or at least type about training all the time when they can't do it.

.

yeah im one of those adhd type of guys.. i cant wait more than a min between each set even if the last one exhausted me. my bi n try day wouldnt be extreme i unserstand the meaning of overtraining. but i may switch arms to the end of the split like you had in your earlier post. so i can get full use out of them for the compounds on the push/pull days. then exhaust at the end befor my rest.

[TheHorseman]

Originally Posted by aikidokid

yeah im one of those adhd type of guys.. i cant wait more than a min between each set even if the last one exhausted me. my bi n try day wouldnt be extreme i unserstand the meaning of overtraining. but i may switch arms to the end of the split like you had in your earlier post. so i can get full use out of them for the compounds on the push/pull days. then exhaust at the end befor my rest.

My arm day is by far my quickest day - typically over in 30 minutes or less.

[BiggerGuns=LongerDrives]

If your arms are lagging, an arms only day is perfectly fine, in fact, it might be recommended.

But I am sure I have to give credit that I followed this logic from Boyd



.

[TheHorseman]

Originally Posted by BiggerGuns=LongerDrives

If your arms are lagging, an arms only day is perfectly fine, in fact, it might be recommended.

But I am sure I have to give credit that I followed this logic from Boyd



.

Yeah but your arms weren't lagging. lol

Mine were!!!

I was totally freaked out that when got extremely lean they would be nonexistent, but they look good now and I think it is the extra work - they've actually grown 1/3" in the last 3 weeks INSTEAD of shrinking (which many do in hardcore dieting phases) so I'm happy.

[BiggerGuns=LongerDrives]

Originally Posted by TheHorseman

Yeah but your arms weren't lagging. lol

Mine were!!!

I was totally freaked out that when got extremely lean they would be nonexistent, but they look good now and I think it is the extra work - they've actually grown 1/3" in the last 3 weeks INSTEAD of shrinking (which many do in hardcore dieting phases) so I'm happy.

Haha, ok true, so I used to have an arms only day even when they werent lagging, but I learned from you that only do this if they are

So they grew 1/3 of an inch? Damn good work just to keep them the same size during this phase, much less get them to grow. Congrats!

[marwino96]

My arms where lagging.
I increased my arms by 1 inch in 4 weeks recently.
I did it by adding 3 - 4 sets of bis/tris/delts at the end of every weight training session. I did 5 day splits, Monday - Friday mostly compounds, ending with arms each day.
Each day of arms I did a slighty different routine, barbells, dumbells,bands,
supersets,heavy,light,etc...

Really I think it takes alot of work to "over-train"; usually if you eat right, get enough sleep, and work a 9-5 job where you don't have enough time to "over-train", over-training is not your problem if you reach a plateau.
The muscles will adapt to any routine in 2-3 weeks. At which point you probably need to change something,i.e.,change intensity,method of particular exercises,sometimes just the grip can change,split, etc.
I am not an "arms" day fan, I don't consider them significant. Which is why of course my arms were lagging.