Me and my friend starting working out together recently doing a 3x per week total body program. But one week we got bored and decided to switch it up and do a split and we both liked it more enjoyment wise.
However i have read some stuff suggesting that Body part split training is not optimal for a beginner due to neurological inefficiency, and that you can’t practice correct technique as well on a split.
However i have read CT article “Training For Newbies” and decided if i was going to start a split it would be 4 days a week and look something like this.
I have not decided my set/rep scheme yet. I’m not sure if i should stay on 5x5 or if i should go for total hypertrophy with 3x12. Both our goals are to gain as much muscle and size as possible with strength as a secondary goal.
Exercises per muscle group would probably looks something like this.
(Chest)Barbell Bench Press,Barbell Incline Bench Press,Cable Crossover
(Triceps)Triceps Pushdown,Cable Rope Overhead Triceps Extension
(Back)Deadlift,Wide-Grip Lat Pulldown,Seated Cable Rows
(Biceps)Dumbbell Bicep Curl,Machine Preacher Curls
(Deltoids)Seated Dumbbell Press,Front Dumbbell Raise,Side Lateral Raise
(Traps)Barbell Shrug,Upright Cable Row
(Quads)Barbell Squat,Leg Extensions,Lying Leg Curls
(Calves)Seated Calf Raise,Standing Calf Raises
Now that you know my layout for what i would like my split to look like i will give you some standard background on me and my friend.
My squat started off really bad because i lacked the hip flexibility to go to parallel, however i have overcome that problem and it doesn’t feel weird squatting to parallel so i am expecting some larger numbers very soon on the squat.
Also i left out dips and pull-ups because neither of us can do more then a couple of these, and we don’t feel the muscles being worked. However we will add them in when our strength is up to par.
From what i have told you, do you guys think i should try a split like this or suck it up and keep doing 5x5 total body?