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Build Mass With 6 Day Split

Can someone please explain the benefits I might get, by switching up to a 6 day split. I have been doing full body workouts 3 times a week for almost 6 months now, and my strength has been great. I would like to mix things up now for motivational purposes. I wanted to know if it was wise to pick a muscle group and work that group once a week while eating a good diet…

Not sure how I would line it all up, but here is an example of what I have been thinking.

Monday-legs
Tuesday Chest
Wednesday-Back
Thursday-shoulders
Friday-Bi’s
Saturday-Tri’s
Sunday-rest

Open to suggestions and comments.

Other info that may help.
I have been training for 4 years now (2 of them being smart training). I am 31 years old, 5’9", and 205lbs. I train in my basement, but have a ton of weight, quality bar and powercage, and also a nice hi-low pulley, so exercise selection shouldn’t be an issue. I also have a dip station and pull up bar.

And no, I have no picture of me holding a shoe so don’t ask.

Thanks for your time.

Why are you planning to give your triceps AND your biceps a full day?
For example, your back is much more important in terms of health, mass & power and it gets only one day.
Seems inappropriate to me.

What you propose is great if you want to slow your gains down.

[quote]Kehaya wrote:
Can someone please explain the benefits I might get, by switching up to a 6 day split. I have been doing full body workouts 3 times a week for almost 6 months now, and my strength has been great. I would like to mix things up now for motivational purposes. I wanted to know if it was wise to pick a muscle group and work that group once a week while eating a good diet.

Not sure how I would line it all up, but here is an example of what I have been thinking.

Monday-legs
Tuesday Chest
Wednesday-Back
Thursday-shoulders
Friday-Bi’s
Saturday-Tri’s
Sunday-rest

Open to suggestions and comments.
[/quote]

I’m currently doing something similar…

sat-legs(squat)
sun-shoulders(military press)
tue-back(deadlift)
thu-chest(bench press)

after the main exersize of the day I do some applicable assistence work…

I guess the smarty pants guru crowd would call what I do a lower-body/upper-body twice a week split and not a true bodypart split…quibeling over semantics I suppose…

anyways, I would recommend that other three days a week should either be days recouperating or working on weaknesses…

are your triceps and biceps weak points? if not then work weak areas instead…

my weakest area are my calves…I hate doing direct calf work (too boring) so instead I put on a twenty lbs back-pack and push my son around the neighborhood in his stroller, I hoping to get some small gains in calf size for my efforts…at the very least, maybe I’ll be in a little better shape…

good luck!

[quote]Schwarzfahrer wrote:
Why are you planning to give your triceps AND your biceps a full day?
For example, your back is much more important in terms of health, mass & power and it gets only one day.
Seems inappropriate to me.[/quote]

Not sure. Again, this is by no means what I am going to do. I was just trying to put out an example of what a 6 day split might look like. Do you have an suggestions?

[quote]Avoids Roids wrote:
What you propose is great if you want to slow your gains down.[/quote]

Thanks for the helpful post Avoid Roids. This is the exact reason why I was hesitant to post something here. I have read a ton of good info on T-Nation, but a few of you really have issues with helping others out. I think my question was pretty clear, and not retarded. Just looking for advice. I would like to try a 6 or 5 day split, and don’t want to waste my time doing it the wrong way.

So, for those wishing to post something useful for me, please do so.

Thank you for your time and info.

[quote]DPH wrote:
Kehaya wrote:
Can someone please explain the benefits I might get, by switching up to a 6 day split. I have been doing full body workouts 3 times a week for almost 6 months now, and my strength has been great. I would like to mix things up now for motivational purposes. I wanted to know if it was wise to pick a muscle group and work that group once a week while eating a good diet.

Not sure how I would line it all up, but here is an example of what I have been thinking.

Monday-legs
Tuesday Chest
Wednesday-Back
Thursday-shoulders
Friday-Bi’s
Saturday-Tri’s
Sunday-rest

Open to suggestions and comments.

I’m currently doing something similar…

sat-legs(squat)
sun-shoulders(military press)
tue-back(deadlift)
thu-chest(bench press)

after the main exersize of the day I do some applicable assistence work…

I guess the smarty pants guru crowd would call what I do a lower-body/upper-body twice a week split and not a true bodypart split…quibeling over semantics I suppose…

anyways, I would recommend that other three days a week should either be days recouperating or working on weaknesses…

are your triceps and biceps weak points? if not then work weak areas instead…

my weakest area are my calves…I hate doing direct calf work (too boring) so instead I put on a twenty lbs back-pack and push my son around the neighborhood in his stroller, I hoping to get some small gains in calf size for my efforts…at the very least, maybe I’ll be in a little better shape…

good luck![/quote]

You make some good points for me to think about. I would say my lower back and arms are my weak point at this time compared to other body parts.

Thank You.

everuyone on here is way to buff to give advice. why not try a 4 day split. full body workouts are only good for beginners. How about 10-16 sets 4 exersizes a day 6-8 reps. chest/tris, back/bis, rest, legs, shoulders/traps, rest rest. you can change it if you want but this is a good base. when you start to plateau change up the reps and sets and maybe switch around exersizes.

[quote]whatsmybodyfat wrote:
everuyone on here is way to buff to give advice. why not try a 4 day split. full body workouts are only good for beginners. How about 10-16 sets 4 exersizes a day 6-8 reps. chest/tris, back/bis, rest, legs, shoulders/traps, rest rest. you can change it if you want but this is a good base. when you start to plateau change up the reps and sets and maybe switch around exersizes.[/quote]

Stop typing.

[quote]OneEye wrote:
whatsmybodyfat wrote:
everuyone on here is way to buff to give advice. why not try a 4 day split. full body workouts are only good for beginners. How about 10-16 sets 4 exersizes a day 6-8 reps. chest/tris, back/bis, rest, legs, shoulders/traps, rest rest. you can change it if you want but this is a good base. when you start to plateau change up the reps and sets and maybe switch around exersizes.

Stop typing.[/quote]

what is wrong with that honestly.

I recommend a three/six split:

horz chest/back
posterior chain
off or energy work
vert chest/back
anterior chain
off or energy work

If you want to work your arms separately you can do some isolation work or add a day.

Good luck.

Try this split out:

Mon/Wed/Fri

Chest
Back
Thighs
Calves
Abdominals

Tues/Thurs/Sat

Shoulders
Biceps
Triceps
Forearms
Calves
Abdominals

Hey, if Arnold could do it, why can’t you?

Kehaya,

What are you looking for from your split? Primarily hypterophy, strength, a specific sports performance?

I’ve had all 3 of these goals in mind at different times over my training ‘career’, and all 3 required a different type of split.

However, if you’re looking for maximum hypertrophy, as well as a respectable increase in muscular strength, nothing beats a bodypart split, although I think a 5 day split is optimal.

Anyone who is so retardedly dogmatic to say that a bodypart split is the worst way to go about gaining muscle, when the athletes with the most hypertrophied muscle mass in the world are doing those exact type of splits, is a moron.

[quote]Bauer97 wrote:
Kehaya,

What are you looking for from your split? Primarily hypterophy, strength, a specific sports performance?

I’ve had all 3 of these goals in mind at different times over my training ‘career’, and all 3 required a different type of split.

However, if you’re looking for maximum hypertrophy, as well as a respectable increase in muscular strength, nothing beats a bodypart split, although I think a 5 day split is optimal.

Anyone who is so retardedly dogmatic to say that a bodypart split is the worst way to go about gaining muscle, when the athletes with the most hypertrophied muscle mass in the world are doing those exact type of splits, is a moron. [/quote]

Guys, Thank you for the replies. My priority has shifted to hypertrophy for the time, as I really want to add more mass and the eating is working well now.

Please keep the suggestions coming, and thank you all.

Bauer97, What split would you suggest knowing that hypertrophy is the priority.

I think this would be a good 5 day split.It was designed by Dave Tate.
The goals of this phase are to build lean body mass and increase base strength. By base strength I do not mean overall 1rm strength. The goal is to get stronger on all movements in the HI-LV and MI-MV sessions not just the main movements. To do this I will need to pull in more high intensity and max effort work (heavy weighs for lower reps). These sessions have been increased over what they were from the last phase so I will have to go by feel to make sure I do not beat the hell out of myself.

This is much different than a full blown powerlifting program and should not be used as such. When the goal to to increase the squat, bench and deadlift the focus needs to be placed on the movements, not the muscles. This program is designed to be placed on the muscles. So this is more about getting “Full Yoked” then pure strength.

I want to make sure to point this out so people will not think this will make their powerlifts stronger. There are far better ways to do this.

I have also spent the last 6 months working on my training volume so if any of you are thinking of doing this then you may want to drop some of the movements out of the program. I am not posting this so you can print it off and use it yourself. The parameters and movements have been selected for my own individual needs. I am posting this so you can see the process of the program and how the template is designed.

With this program there are two things rotating. The movement patterns (listed as muscle groups to make it easier to follow) and the training parameters. The movements or training days flow on a 5 day split repeating after the last day. The only exception is every Tuesday will be a training day off. The parameters (volume and intensity) flow on a four day split. The reason for this is recovery based plus it allows for more heavy days during the phase.

Because of the high number of HI-LV days a few changes will be made. First my kcals will be increased as well as protein (I will post this later after I get some things verified). Second, I will keep the BCAA’s in the diet between 75-100 grams per day. This helped with recovery when the calories and carbs were low so I am very interested to see what will happen now that I will be in better nutritional state. Third and most important, I will have have to gauge my recovery and use bail outs when necessary. This means if a HI-LV days rolls around and I am drained and beat up then the day will shift to a MI-MV day. If I feel like a train wreck then three off days will be put in place of the next three sessions and the rotation will begin after the break.

Training Split

Day 1 - hamstrings and lower back . traps

session HI - LV (high intensity - low volume)
Some type of ME deadlift or Good Morning
Barbell shrugs
GHR

session MI - MV (moderate intensity - moderate volume)
RDL
Lying Leg Curls
Band Leg Curls
Reverse Hypes
DB Shrugs
Machine Shrugs

session LI - HV (low intensity - high volume)
Pull Through
Standing Leg Curls
GHR
One Leg Lying Leg Curls
45 Degree Back Raises
Seated DB shrugs
Vertical Cable Shrugs
One Arm Front Band Shrugs

Day 2 - back, biceps

session HI - LV
Barbell Rows
Chins
Barbell Curls

session MI - MV
Pull Downs
Low Rows
DB Rows
DB Curls
Drag Curls

session LI - HV
Biangular Pull Downs
Supported Seated Rows
DD Pull Downs
Prone DB Rows
Seated Hammer Curls
Machine Curls
Cable Curls

Day 3 - chest, triceps

session HI - LV
Some type of ME Pressing
JM Presses
Band Push Downs (for reps)
Machine Flies (for reps)

session MI - MV
Flat DB Presses
Machine Presses
GHR Flies
Cable Flies
DB Extensions
Pushdowns

session LI - HV
Incline DB Presses
Close Grip Pin Presses with Bands
Machine Flies
Machine Cable Flies
Close Grip Barbell Walking Pushups
Rope Pushdowns
1/4 dips

Day 4 - quads, calves

session HI - LV
Close Stance Squats
Power Squat Machine
Seated Calve Raise

session MI - MV
Belt Squats
Leg Presses
leg Extensions
Lunges
Standing Calve Raise
Seated Calve Raise

session LI - HV
Box Squats (speed work)
Split Squats
Lunges
One Leg Leg Presses
Leg Extensions
Seated Calve Raise
Standing Calve Raise
One Leg Calve Raises

Day 5 - delts, abs

session HI - LV
Chest Supported Log Presses
Prone DB Rear Delt Raises
Hanging Leg Raise
Pull Down Abs

session MI - MV
Side DB Raises
Barbell Front Raises
Rear Delt Machine
Rear Delt Cable Pulls
Lying Leg Raises
45 Degree Side Raise
Swis Ball Sit Ups

session LI - HV
Supported Rear Delt Raises
One Arm Rear Delt Machine
One Arm Cable Side Raises
Spud Strap Front Raises
Shoulder Complex
Standing Band Torso Series
Floor Torso Series

Repeat rotation with Day 1 on Day 6

***Take off every Tuesday

Session Parameters

Session HI - LV
This is the heavy day. Movements for all groups are one to two with reps ranging for 1-5. Rest is once again based on how I feel. Principles used are any all max effort methods. I may still add in some light rep work at the end of the session if I feel I need more work. If ME work is not an option because of injury or any other reason then all work sets will be take to failure and beyond. Weight to be increased with each session

Session MI - MV
This is basically normal training. Movements for large groups are 3-4, small groups 2-3. Rep ranges are 8-10 with the last set being a bust ass all out effort. Rest is based on when I feel ready to go. Other principle used include rest pause, drop sets, and messing with different training speeds. If I feel beat up I will slow the speed down to keep the weight light. I usually try to break rep records on all the movements I do. Weight and/or reps to be increased with each session.

Session LI - HV
The main muscles groups will be trained with 4-6 movements with sub groups trained with 3-4 movements. The rep range will be between 12-15 with rest periods around 45 seconds. I actually base the reps on my HR instead of time. The loading would be considered light. Some of the other principles I will using during this session are double sets, super sets and lactic acid tolerance training. This is also when any dynamic work will be done. Reps to be increased with each session. First weights selected should fall in the 10 rep range and build from there.

Session Rotation

Day 1 - HI-LV

Day 2 - Mi-MV

Day 3 - HI - LV

Day 4 - LI-HV

repeat cycle with Day 1 on Day 5


[quote]Bauer97 wrote:
Kehaya,

What are you looking for from your split? Primarily hypterophy, strength, a specific sports performance?

I’ve had all 3 of these goals in mind at different times over my training ‘career’, and all 3 required a different type of split.

However, if you’re looking for maximum hypertrophy, as well as a respectable increase in muscular strength, nothing beats a bodypart split, although I think a 5 day split is optimal.

Anyone who is so retardedly dogmatic to say that a bodypart split is the worst way to go about gaining muscle, when the athletes with the most hypertrophied muscle mass in the world are doing those exact type of splits, is a moron. [/quote]

Agreed, good post.

[quote]Kehaya wrote:

Bauer97, What split would you suggest knowing that hypertrophy is the priority.

[/quote]

Well, the hypertrophy-focused split that has worked best for me is:

Day 1: Legs
Day 2: Chest/Triceps
Day 3: Back
Day 4: rest/active recovery
Day 5: Shoulder/Traps
Day 6: Biceps/Calves/Abs
Day 7: Either repeat cycle (if legs are completely recovered) or additional rest day

A huge variable in that split is how much volume you use per bodypart, obviously, but that’s just dependant on your personal recovery abilities.

I’ve had success with very high volume (in terms of # of sets performed), while working in the 6-10 rep range with that split. But, that’s just me.

[quote]whatsmybodyfat wrote:
full body workouts are only good for beginners.[/quote]

Now that is some funny shit. Keep up the good work, man.

Guys, I can’t thank you enough for the great info!!!

I know it takes time to post something useful, so hat off to you all.

I am very excited to see how my body will react to something new and on the opposite end of what I have been doing.

i have been on a 6 day split for a bit now, and the least i’ve ever done was five days…and that’s how i’ve built myself up from 190 to 270 in a couple years…

here’s my current split…

mon- triceps and legs
tuesday - off
wed.- delts and chest
thursday - back/(biceps)*
friday - (biceps)*/legs
saturday - chest
sunday - back

*i try get biceps in on thursday with back, but it’s usually too late and end up doing them on friday

…i will tell you this though, it’s not so much the split but the mindset…every single day i raise the weight/reps on at least one exercise, with no exeptions…sick, tired, whatever…it gets done…

…it’s not for veryone, but i love this…i love beign in the gym, i love lifting weights and testing myself…it can and will work if you do it right, good luck on whatever you choose to do…