T Nation

TBT & Split Training Alternating!

Hey guys,

I’ve read a lot of about TBT vs Split Training, and I have read a lot about always keeping your body on its “Toes” to keep it from adapting.

Therefore, I was wondering if a workout routine alternating from TBT to Split Training week to week would yield nice results. Below is a snapshot of what I am currently and will continue to do. Keep in mind between each lifting day I will take a day off to recup. What do you guys think? Goals are at the bottom.


Day 1: 4 sets of 5 reps/each exercise
Bench Press
Military Press
Front Squats
Tricep Pushdowns
DB Bicep Curl

Day 2: 4 sets of 5 reps/each exercise
DB Incline Press
Bent Over Row
Push Press
Decline Skull Crushers
Seated Leg Curl

Day 3: 4 sets of 5 reps/each exercise
Good Mornings
3-Board Press
DB Row
EX Curl
DB Rear Delt Raise


5 sets of 5 reps/ech exercise
Bench Press
Superset: Flat Dumbbell Flies
Incline Bench Press
Superset: Incline Dumbbell Press
Barbell Curl
Superset: Dumbbell Curl
Preacher Curl
Superset: Hammer Curl

Day 2 Back and Tri’s
5 sets of 5 reps/each exercise
Lat Pulldown
Superset: 1 arm rowing
Bent over barbell rowing
Superset: Seated cable rowing
Weighted Dips
Superset: Decline Tricep Extension
Lying Tricep Extension
Superset: Cable Pressdown

Day 3 Legs and Abs
5 sets of 5 reps/each exercise
Front Squat
Superset: Lunges
Back Extension
Superset: Leg Curl
Calf Raises
Hanging Leg Raises
Superset: Crunches 25x
Weighted Trunk Rotations

Day 4 Shoulders
5 sets of 5 reps/each exercise
Military Press
Superset: Incline Lateral Raise
Alternate Dumbbell Shoulder Press
Superset: Dumbbell Front Raise
Seated Cable Row to Neck
Superset: Incline Rear Delt Raise

Currently I am 185 lbs at 6’1 and my 1st goal is to get up to 200lbs…Im doing a clean bulk, but do have a reward meal from time to time. I was at 190 lbs but cut calories down because I didnt want that extra flab on me for spring break, but Im going to Bring the cal’s back up. BTW i do no cardio, but with the TBT and the supersetting my heartrate is up there. My ultimate goal is 215 July 1st '08.


Why would you have a back/tris day and a chest/bis day on your split?

To me it should be back/bis and chest/tris because the exercises will compliment one another better.

For example, you are doing rows on a back/tris day (presumably to target back) but you will be working your bis with that movement. So, your split actually is more like a TBT w/ a split that is an upper/lower split with 2 upper days. This is just how it strikes me.

Other than that, I can’t really comment on the effectiveness of a TBT week, split week, etc. It probably doesn’t matter.

I completely disagree, attempting to train biceps effectively after a back workout is not a good idea, unless you want small arms.

I know you say you take a day off in between lifts, but that comes to an 8 day rotation with your bodypart split. Can you clarify on that a bit because if you don’t have at LEAST one day off between Chest/Bis and Back/Tris, your bis will be sore when you start your back workout, which is as bad as doing bis immediately after back.

I’m just concerned you’re doing chest/bis, back/tris, off, legs, shoulders, off, off, because that would create the problem mentioned above.

I did split training for a while and now I’m confused as hell. My gains have probably been due to the fact that I’m a newbie but they were big results. Regardless, when I was spliting I was doing Chest, Tri and Biceps one day then Legs and Back another with 2 days rest in between. I wasn’t training enough though. I wanted to go to the gym bad so maybe you can do a chest, tri, bi on monday… then next day do lower half… then wednesday off… rinse and repeat… with weekend off. I don’t know just throwing out ideas.

As for soreness, CT and CW are always talking about how that’s a bunch of mumbo jumbo. It’s okay to work through soreness.

[quote]RaferAlston26 wrote:
As for soreness, CT and CW are always talking about how that’s a bunch of mumbo jumbo. It’s okay to work through soreness.[/quote]

It is okay to work through soreness. However, if a supporting muscle group is fatigued when you go to work the other group, you will not get the perfomance out of the group that you would if both groups are fresh.

I’d say go 4 weeks total body, 4 weeks split.