T Nation

Order of Training Days?


#1

Does it matter what days you choose to train a certain body part? For example i lift shoulders Monday, Legs Tuesday, Chest Thursday and Back Saturday. Would i be better swapping them around so that training certain body parts dont interfear with others on diffrent days?


#2

That order looks more than fine...Add in arms


#3

monday- shoulders

tuesday- legs

wednesday- off

thursday- chest

friday- off

saturday- back

sunday- off

its fine dude. no overlap here :slightly_smiling:


#4

Thanks for clearing that up


#5

if you are a beginner it doesnt really matter. i have done many variations in splits, like:

mon - everything done overhead
tuesday - hip dominant
wednesday - deadlift/clean day
thursday - pressing day
rinse repeat

to

mon - full body
tues - full body
thurs - full body
fri - full body

mon - upper
tues - lower
wed - upper
thurs - lower
rinse repeat

to 2-6 day body part splits. and all kinds of crazy. i found they all work. if you know how to adjust the variables of intensity, volume, and frequency. then it doesnt matter until you are rather advanced.


#6

Just curious how you would go about setting up something like this...

SOunds kinda like it couldn't work on the surface, but I'd like to see how you program it.


#7

each workout would have a lot less volume then a split of course. i would usually do 3 exercises each workout, a lower body and an upper body push and a lower body pull. and i would usually do the same lift 1-2 times a week. sometimes it would only be 1 or 2 exercises.

how many reps and sets depended on the lift. exercises with more reps but less sets i would do squats, dips, pushups, rows, shoulders. less reps with more sets would be deads, pullups, bench.

here would be a sample week:
mon - squats 3x12
pushups 3x12+
inverted rows 3x10

tuesday - turkish getups for time, as many as i could for 1-2 minute2, 5+ rounds

wednesday - deads 5-8x3
dips 5-8x5

thursday - front squats - 4x8
bent press 3-4x8
kb swings for time, 30-60 seconds, 2-5 rounds

friday - clean variation - 5-10x3-5
farmers walk 150-300ft 2-4 times
sledge work, either 360s or swings onto a tire, 2-5x 5-10 reps

each week i may have a focus like one week more cardio/crossfit type work. next week more squats. next more overhead stuff. next week more odd object. some weeks i would do 3 days, other 5 days. i would go by how i felt each workout for total volume and whether i would skip a day.

of course this was when my only goal was to lift stuff and thats it. i had no specific goals like improving my bench or squat, or getting a big chest, or doing strongman or anything like that. about once a month i would do dips and deadlift workout to track progress though. as long as i kept increasing my dip reps and either doing more reps at the same weight or more weight with the same reps as before i was happy. i kept up workouts like this for the last 2 years i was a trainer. some of my workouts were doing part of a workout with a client. so that added more variety as i would just jump into whatever they were doing.

i guess you can look at like a crossfit type workout. i did this long before i ever heard of crossfit either. which i find funny now with its popularity. with a bit more high rep stuff i bet i would have done fairly well at their comps.


#8

Makes a whole lot more sense now.

Thanks


#9

I did a variation like this last fall as well. I alternated push/pull. (i.e. I'd treat squats as push, deadlifts as pull. One can argue this, but whatever.) Each workout was:

-Oly lift
-Lower body
-Upper
-Upper
-Core

Pretty simple and boring, but helped me put on 20lbs in 10 weeks. Definitely not crossfit inspired though.