T Nation

New Split: Questions

First off, this past month my training has not been great. My lifts have stagnated a bit and I feel it’s time to change things up.

Currently I was hitting each muscle twice per week. Now I want to have a split where each muscle is hit onnce per week.

Sunday: Chest
Monday: Back
Tuesday: Off
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
Saturday: Off

Quick Questions:

-Now since this is the first time I’m doing this type of split should I increase the amount of sets per bodypart. For Instance I would do about 10-12 sets of chest exercises twice per week. Now that I am doing this once per week would it be adviseable to increase that number to 16-20sets.

-How much ‘fresher’ do you guys feel when you hit individual muscles on seperate days opposed to training chest and tris, or chest and back etc.

-Individually from those who have used both splits, have gains been better on one opposed to the other? Has added recovery benifted your progress?

Thank you.

Putting each muscle group on separate days would allow you to do a lot more volume per muscle group and still feel fresh. Like say it takes 55 mins to do chest & back, vs. like 35 just to do one or the other.

If you want to go that route try;
Mon: Chest
Tues: Back
Wed: Off
Thurs: Legs
Fri: Arms
Sat: Shoulders
Sunday: Off

[quote]daneq wrote:
Putting each muscle group on separate days would allow you to do a lot more volume per muscle group and still feel fresh. Like say it takes 55 mins to do chest & back, vs. like 35 just to do one or the other.

If you want to go that route try;
Mon: Chest
Tues: Back
Wed: Off
Thurs: Legs
Fri: Arms
Sat: Shoulders
Sunday: Off

[/quote]

Ya that’s what I was thinking.

As far as the split you suggested I figured that if I do deadlifts on back day and squats on legs day then one day inbetween back and legs would not be enough rest. Also grouping shoulders next to triceps wouldn’t be the best option for me cause you’d be hitting tris twice in a row, unless I scratch out presses but i don’t want to do that.

I follow the exact same split as the one you proposed.

You’re inclination is correct: up the volume, body permitting.

The only question I have for you is if you’re sure that this switch as opposed to a back off week is the best approach? And, of course, they don’t mutually exclude one another.

[quote]ovalpline wrote:
I follow the exact same split as the one you proposed.

You’re inclination is correct: up the volume, body permitting.

The only question I have for you is if you’re sure that this switch as opposed to a back off week is the best approach? And, of course, they don’t mutually exclude one another.[/quote]

Ya I’ve already tried having a backoff week. Life has been pretty hectic at the moment and my training has suffered a little bit do to that, but I’m just feeling a change. I’ve been following this split for the past year and it has provided me with tremendous gains in both size and strength, but as of late it hasn’t been providing me with decent results. I feel it’s time to switch it up and I think this is probably the best aproach.

what did you last split look like?

[quote]crod266 wrote:
what did you last split look like?[/quote]

1 Chest
2 Back
3 Legs
4 Off
5 Chest
6 Back (Deadlifts)
7 Off
8 Off