I'm trying to develop my own 2-split Workout routine, that will increase my size and strength. But i wanna avoid overtraining and stuff like that, so i need some advise from professionals on how this 2-split looks like.. Do you think it will work or not?
Day 1: Chest/Back/Hamstrings (Power)
4x6 Benchpress 4x6 Bent over rows 5x5 Deadlift 3x MAX chin ups â?? maybe with weights if possible
Day 2: Shoulders/quads/bis/tris (Power)
4x6 Military press 5x5 Squat 3x8 Upright row 4x6 Barbell bicep curls (Superset) â?? Close grip bench
Day 3: Rest
Day 4: Chest/Back/Hamstrings (Strength)
3x10-12 Wide grip pulldowns 3x10-12 Benchpress 3x10-12 Bent over rows 3x10-12 Deadlift
Monday - Upper body (chest,shoulders,tris,bis,back) POWER Tuesday - off Wednesday - lower body (Hamstrings,quads,abs,lower back?) POWER Thursday - off Friday - Upper body (another rep scheme) Saturday - off Sunday - lower body (another rep scheme)
Exercises?? help me out with this
UPPER BODY Benchpress bent over row shoulder press chin ups bis and tris
3 sets to failure each body part, rep range 5-10 for compound lifts and 10-15 for isolation and more dangerous lifts ect or whatever feels right. Pick a different exercise for the two A and B days, mostly compounds that you can make big poundage jumps on. Slow negatives, no cheat reps.
I don't like to to squats and deadlifts in the same session, but some people can take it. Listen I had some good gains with a split like the following:
-Decline bench -pullups or rack chins
-OH Press -Bent over Row or T-Bar row or something
-Smith Machine Close Grip Press -DB Curl
You can pair 2 exercises at a time if you wish, just make sure it doesn't screw with your bench setup
-BB Squat (Back, front, whatever) -Glute Ham Raises or Pull-Throughs or sumo leg presses or something. Romanian deadlifts are also an option, but don't go too heavy on these. -Standing or seated calve raises
Then you can throw in some Bulgarian Split Squats or lunges, back raises... if you wish you can do like lateral raises and/or some rear delt exercise if you feel your shoulders aren't getting enough work
-BB or DB Bench or maybe chest dips -Machine row or DB rows
-HS Bench Press or perhaps a high incline shoulder press on the smith -Chins or pulldowns
-French Press -BB Curl
Again, you can pair exercises if you want
-Deadlift (conventional, sumo, whatever) -Leg press, Hack Squat, Front squats, split squats, whatever. Use something that dosen't stress the lower back too much here. -Seated or standing calf raises
Again, throw in some back raises (reverse hypers would be better if you have the option) and whatever exercise you want for rear and medial delt if you wish. Don't do them if you gonna work your upper body the next day though. Avoid overlap.
You can use different rep ranges for each day, light upper/heavy upper for example, or not. Up to you.
You can also make both deadlifts and squats heavy, and the succeeding exercises light (or medium, whatever)
This looks good, although I don't do the antagonistic pairings I just do chest, then shoulders then tris, then I do back and bis. If you take enough time between exercises you'll still be able to put up max poundages even if the supportive muscles are somewhat fatigued, your call though. I love CG's on the smith. You could also do reverse grip smith instead of the french press on the second day. Sumo leg presses are great if you do them right also.
Yeah the pairing is up to personal preference. Can be handy when you're pressed for time.
Reverse grip is great but I would use it to rotate with the CGs and try not to go overboard on the presses. I'd pick another tricep extension exercise to rotate with the french presses, but that's just my way of doing things, I like to keep the "core" of the program with slight changes when necessary.
That's a good routine but I probably wouldn't squat and deadlift as much. Better to alternate them, so it would look something like this:
Mon - Lower (Squat) Tue - Off Wed - Upper Thu - off Fri - Lower (Deadlift) Sat - off Sun - Upper
That's the type of routine beginners/intermediates do well on (or at least until gains dry up). Some progress onto a 3 way split done 4 - 6 times per week after that, but not necessarily.
The other routines that people have posted are good too.
The reason why I said to experiment and make it up as you go along is because you need to find out your body's own frequency. For example, when I was first starting out, to figure out my chest frequency, I did 5 sets (2 or 3 of which were max effort) each of benching (flat and incline), rep range was 6-8. I then waited 2 days before doing it again. I didn't progress in weight. So, I waited 3 days before doing it again, progress was better, but I decided to wait 4 days to see if any better improvement could be made. There was a slight difference, a little better than waiting just 3 days. I tried waiting 5 and 6 days between training muscle groups, but this was too long (didn't get stronger).
Because I was stronger training most muscle groups (except legs) twice every 8 days roughly, THAT is the correct frequency for me. It's called supercompensation
Not everyone has the same supercompensation time frame, but I believe that people have more in common than not, so most can progress on a decently constructed routine. Remember too, that most will progress on a program that's not stupid, I'm just talking about optimising the frequency (something you will "evolve" yourself over time). Also, more often than not, it's lifestyle (e.g. work commitments, girlfriend etc) that determines your routine, so that's one of the main reason why people have different workout schedules (which at the end of the day gets the same result).
Try not to get too caught up in changing rep schemes, it's progression in weight (with good form) that counts more. A good "fail proof" rep range is between 6-10. And 8+ for accessory movements. What's even more important is eating enough; make sure the scale is going up each month.
The more time you spend trying to find the "perfect program", the longer you'll delay your gains, and the people who just get on with a basic routine and eat enough will overtake you. To put it in perspective, Dorian Yates only had about 3 routines over a period of about 15 years. So the moral of the story, stick to something that works (make sure you're progressing on the basic lifts monthly) and eat/rest enough
Do you think something like this would work? or am i overdoing it? Just try to set up a something similar program like this, because when you talk all that complicated stuff i dont understand it my English isn't that great.
Day 1: Chest/Back/Shoulders/tris/bis
5x5 Benchpress 3x10-12 seated rows 5x5 Military press 3x10-12 Close grip pullups 3x6 French press
Day 3: Quads/Hamstrings/forearms/traps
6x3 or 5x5 Deadlift 2x MAX Shrugs from pins 3x15-20 Squat 2x MAX Glute ham raise
Day 4: Off
Day 5: Chest/Shoulders/Back/tris/bis
5x5 Bent over Rows 3x10-15 Benchpress 3x MAX wide grip chin ups 3x10-15 Dumbell shoulder press 3x6-8 Barbell bicep curls â?? Superset with Tricep pulldowns 20+ rep
Day 6: Off
Day 7: Quads/Hams/Forearms
6x3 or 5x5 Squat 2x Easy glute ham raises 3x15-20 Deadlift 3x20+ Leg extensions
Yeah it looks good to me, except deadlifting and squating twice a week. If you want to progress well in those lifts and give yourself enough recovery then you need to reduce the frequency of those lifts a bit. Like I said before, you can take it in turns with the two:
Day 3 - Squat
Day 7 - Deadlift
Or if you must do the two in the same workout, then make the deadlift a partial one (e.g. rack pulls) so that there's less thigh involvement.
If you do those two lifts with that much frequency, you shouldn't do many sets or go to failure/near failure each time (no more than one max effort set for each).
You'll understand what I mean when the lifts start getting proper heavy