I like some of the routines I’ve found on here, but working out at home means I don’t have all the equipment necessary for the exercises. Can someone give me an ideal split, in terms of muscle groups, instead?
I’m thinking like Chest/triceps, Back/biceps, shoulders/legs. Throw in some rest days and some cardio, and voila!
Abs I work in seperately from my main lifting, every other day. Does this look about right?
Why no chest and triceps on the same day? They’re muscle groups that combine with each other in a variety of movements. Triceps are a stabilizer on loads of chest exercises, i.e. all presses, dips, etc.
Hi LoneLobo…I train at home as well, but I found that my numbers greatly increased when I stopped combining triceps with chest and biceps with back. Though I wouldn’t really call it a “grade 4” workout…then again that’s the routine I started off with AGES ago thanks to M&F…you be the judge! grin
As P-Dog posted, the split there is pretty sound, and it still allows you to throw in your “favorite” exercises.
take that body by life comment and shove it up your ass before i find you and grind you up and consume you as PWO!
you appear to be unable, unwilling, and generally not inclined to do any work and research of your own. therefore, i will not eleaborate on the split or recommend anything further to you. you have done nothing on this forum but ask for simple advice and then criticize quality recommendations.
read the past issues you ungrateful brat. learn about CTs programs and then maybe we can have a discussion.
I am inclined to agree w/ bedz, I just started doing CAD training as found in CT’s new book. The split is what bedz says, and this past week was quite possibly the best workouts I have had in a very long time. CT knows his stuff, read before you make stupid criticism.
Btw lone lobo how the hell do you suggest we prescribe a split for you if you don’t provide information about:
An upperbody/lowerbody plit is not a bad suggestion for a beginner!
WSB guys use an upper lowerbody split and grow like weeds. Try telling Goldberg he trains like a 4’th grader, now that’s one I’d like to see
I train at home and dont have access to a squat rack so all of my lowerbody work revolves around pulling from the floor( Hack squats, stiff leg deadlifts, dumbell squats etc) so I have found that the best split for me has been a push/ pull one. Workout on Mon/Wed/Fri and alternate accordingly.
Upper/lower body splits can be effective. I don’t know why you believe upper/lower is “4th grade.”
Perhaps what’s “4th grade” is the notion that there exists a single, general “ideal” split. There are lots of effective ways to work out. What’s not ideal is analyzing it to death. You don’t make a lifetime commitment to any routine.
The ideal split for you, right now, is one that prioritizes your true weaknesses, not just the muscles you want to see.
Yes, yes, one-thousand times yes. Here’s how to build a split:
What are your goals?
What are your weaknesses?
What has worked/hasn’t worked for you in the past?
The split question will resolve itself after you answer those questions. (And perhaps with a bit more research–i.e. “What has worked for others in similar situations (similar goals/weaknesses)?”)
The easiest way to build a split is to start with something that YOU KNOW works. That isn’t to say that you should be benching first, on Monday, every week for the rest of your life, but if it ain’t broke… don’t fix it.
Dan “There is NO ideal split for everyone.” McVicker