T Nation

6 Day Splits Brief and Intense


#1

So i've been doing some bodybuilding for a while, im enjoying it nicely, and actually getting some good strength gains and looking more balanced, I just feel that if i split my workout over 6 days, i would actually save time because each workout would only take about 30 minutes, and i would stay fresh and strong till the end.

this is what i have planned: every exercise is a rep/weight pr in the smallest increment i can do to avoid plateauing too fast)

SUNDAY
Pullups 4x(using http://webpages.charter.net/bert/reconron.html )
Rack Pulls 3x4-6
Motorcycle Row 3x4-6 (one arm)

MONDAY
CGB/Reverse Bench (smith) 2x4-6
Dip 2x6-8
Rope Extension 3x8-10

TUSDAY
Weighted Chin 2x4-6 bicep dominant grip
Pinwheel Curl 3x6-8
DB Preacher 3x8-10

WEDNESDAY
2km Run for time

THURSDAY
Incline Press 2x4-8
DB Press 4x6-8
Incline DB Press 2x6-8

FRIDAY
Back Squat 1x4-10 (all out set, breathing reps, belted)
Leg Press 3x max reps 12 plates
Leg Curl 3x4-6

SATURDAY
Front Press 4x4-6
Lateral Machine 3x4-8
Front Raises 3x8-10

there is no rear delt because they are honestly my best bodypart, and dominate my delts. ill throw a few sets in on back day if i need. Abs, whatever. rack pulls and squats. calves tricky because my ankles are just getting used to running, but i was thinking single leg calf raises after the 2km run, and dedicate 1-2 sets max reps with a warmup weight every day on seated and standing. my weak points are front delts and biceps (biceps definitely)


#2

I don't think there is anything wrong with 6 day splits.. and sometimes i like to do it over an 8 day mesocycle.. rather than the more common 7 day rotation.

However, when i do use a larger split, i tend to use that time to drastically increase volume - so i can really annihilate the muscles - given they have AT LEAST 7 days to recover (if the split is arranged well).

However, i think your idea is good.. just make sure you are INTENSE as all hell, implementing at least 1 set per exercise of high intensity techniques.. preferably two. I only mention it because if you don't choose to do this, then IME it would be more productive to train 2 or 3 body parts in the same session, and increase frequency.

JMO :wink:


#3

Seconded.

In fact, look at some actual pro routines. With very few exceptions, their volume is far from crazy and they usually only ramp up to one top-set per exercise and do 2-4 exercises per bodypart...

Imo unless you're on gear or have the genetics for it, high-volume 1/week training isn't much of a long-term plan... Doesn't get you very strong at all, or only at a slow pace.

Take a look at "professor X: a request" (thread) and read it through (okay, you could ignore the last few pages).

That particular approach is great for strength gains (in the moderate to high rep ranges) without much tendon/joint trouble and with little need for time-off. Gotta eat though, otherwise nothing is going to happen.


#4

I've increased my barbell rows, squats, deadlifts etc. by a lot over the course of 2 months on a standard 4/5-split. Now I'm probably still considered a beginner, but programs like 5x5, upper/lower splits etc. never did that for me. Guess you just gotta find out what works for you.


#5

thanks for the advice guys, just came back from the tricep workout. took 35 minutes and i hit PRs all the way through


#6

x3

I love six day splits. The perfect mixture of volume, intensity and frequency for the vast majority of people imo.


#7

I assumed as much actually - i shouldn't have of course.


#8

my intensity is good on certain exercises, on squats i whip myself into a frenzy, and usually after one all out set there is nothing left for another.

but on some upper body stuff i find it hard. i need ways to psyche myself up, like ill maybe smack my forehead or knees before a heavy bench set.

i need to find my "yeah buddy"