T Nation

Need a Bit of Wisdom


#1

Hey guys I need help choosing what 3 day split would probably work best for me between these two routines. Im 6'0 160lbs, and want to gain muscle mass. I have the hardest time gaining chest muscle. I also have boxing training 3x per week which is pretty much all cardio and bodyweight exercises, so I really want to be careful and not overtrain.

Mon: Chest/Back
Wed: Shoulders/Legs
Fri: Arms

~OR~

Mon: Chest/Tri
Wed: Back/Bicep
Fri: Shoulders/Legs

I heard that Chest/Tri is good for not indirectly hitting other muscles, which can lead to overtraining. But I also heard that if you're doing only 1 body part per week it can start to shrink before the next time to do it comes around. And by doing the Chest/Back split you will indirectly hit chest while doing triceps. Just enough to keep it from shrinking, before you blast chest again the following Monday.


#2

With both weightlifting and boxing your body will have a difficult time recovering properly for growth to occur. Since you’re asking how to gain mass your answer will be stop boxing and make sure your eating 3500-4000 kcals/day. With boxing your looking at closer to 5k cals and will still have non-optimal growth. You will probably tell yourself you can eat that much but most ppl cant/wont - keep a food log. Good luck


#3

K thanks but I really just want to know which 3 day split would be better in my situation. To help with chest growth and not cause overtraining?


#4

K thanks but I really just want to know which 3 day split would be better in my situation. To help with chest growth and not cause overtraining?


#5

bump


#6

I think that MaxPower said it best, it’s going to be hard chasing 2 goals at once. I think the expression is equated to masturbating and riding your bicycle at the same time - sure you could do both, but you can’t do both very well.

If given only the 2 choices you’ve posted, I’d choose the 2nd. I don’t believe in arm-only days, but that’s my opinion.


#7

Give legs their own day and move shoulders with chest/tri.

And stfu about overtraining. Just eat enough and you’ll be fine. I doubt you could overtrain even if you tried.


#8

chest/tri
back/bi
shoulders/legs

Deads are done on “back” day.

Somethig like this maybe:

flat bench
incline bench
dips
tri-ext

bentover rows
deads
chins
curls

overhead press
shrugs
squats
lunge

Start with 5x5. Keep adding weight. That should keep you busy for a while.


#9

Gain 40lbs and your chest wont have a hard time gaining muscle…

Do you want a big chest, or do you want to box?

If want to box and have a low weight class, then forget about your chest. If it doesn’t matter, then start eating.


#10

[quote]McMusclesNHam wrote:
K thanks but I really just want to know which 3 day split would be better in my situation. To help with chest growth and not cause overtraining?[/quote]

HAHAHA

You’re looking for wisdom, but all you really want is an A or B answer…