T Nation

Going From a Full Body to a Split

Hello all. I’ve decided to bulk up and shoot for size for the next few months hoping to gain maybe 5-10 give or take lbs of muscle. For the passed 4 or 5 months now I’ve been doing full body workouts simply because I was decreasing my bodyfat. I read the two guides on constructing a damn good lifting schedule and would like to know personal experience input on which of the 5 examples given is generally the more preffered one. samples are as follows:
E: Antagonist

Day 1: Chest/Back
Day 2: Recovery
Day 3: Biceps/Triceps
Day 4: Quads/Hamstrings
Day 5: Recovery
Day 6: Anterior and lateral delts/Rear delts
Day 7: Recovery

F: Pattern

Day 1: Quads dominant
Day 2: Horizontal push and pull
Day 3: Recovery
Day 4: Hips dominant
Day 5: Recovery
Day 6: Vertical push and pull
Day 7: Recovery

G: Synergistic

Day 1: Quads dominant
Day 2: Pull (back, biceps, rear deltoids)
Day 3: Recovery
Day 4: Hips dominant
Day 5: Recovery
Day 6: Push (chest, triceps, deltoids)
Day 7: Recovery

H: Upper/Lower

Day 1: Lower body
Day 2: Upper body
Day 3: Recovery
Day 4: Lower body
Day 5: Recovery
Day 6: Upper body
Day 7: Recovery

Any other tips, etc, are more than welcome. Thank you.

I personally am going to do the Upper/Lower split, since I love training legs at the moment and I need to iron out some imbalances in my upper body. So training bodyparts 2x a week is perfect for me.

However, if I was going for pure size i would do the following:

Day 1: Legs
Day 2: Recovery
Day 3: Back/Rear delts
Day 4: Recovery
Day 5: Chest/Biceps
Day 6: Recovery
Day 7: Anterior, lateral delts/Triceps

Hope this helps.

I would go for the antagonist split otherwise, but I’ve done chest/back before in the same session and I just can’t give each bodypart my full effort compared to where I did them on seperate days.

F: Pattern

Day 1: Quads dominant
Day 2: Horizontal push and pull
Day 3: Recovery
Day 4: Hips dominant
Day 5: Recovery
Day 6: Vertical push and pull
Day 7: Recovery

IMO

[quote]zephead4747 wrote:
F: Pattern

Day 1: Quads dominant
Day 2: Horizontal push and pull
Day 3: Recovery
Day 4: Hips dominant
Day 5: Recovery
Day 6: Vertical push and pull
Day 7: Recovery

IMO[/quote]

I would be a bit partial to this as well if going for a split. Just personal preference.