I have been training for around 5 years (with 3 years of being consistent and around 2 years off). I am just wondering what your thoughts on these and which do you think is more beneficial
I am currently doing 4 days split:
Chest & Triceps, Back & Calves, Rest, Shoulders & Biceps, Rest, Legs, Rest
I also did this for quite some time:
Chest & Shoulders, Back & Calves, Rest, Arms, Legs, Rest, Rest
When I did the 2nd split my arms definitely improved but I felt like my shoulders weren’t growing as much because after heavy chest work I would not be able to shoulder press heavily, so I stuck with a lot of laterals. I would say that shoulder was my strong point, but this split made me lose some size on my shoulders. I like the big shoulders and small waist look, So I wanted to keep it as my strong point.
Also training 5 days a week is not possible due to my job, also too much frequency just makes me defeated as I am a type 3 & type 1b mix (high acetylcholine) as you had suggested.
CT doesn’t assess home made training programs… And this is not a routine; no specific lifts, sets, reps, or progression, it’s a body part split. Quite different. Try posting this in bigger stronger leaner.
A little bit. Not hard to see when you train shoulders after a hard chest session when you used to train them first and fresh. I’m thinking of switching the first and second routine every other week. So that my arms will improve while keeping and even improving my delts by a bit. I think this will be the best way
For how long have you been doing shoulders after chest? Usually you adapt to it after a while. Even then, you lose what, 10% of strength at most on pressing movements? (not raises etc) Which is compensated by muscle fatigue anyway.
I had great success for my shoulders with a PPL. Anyway I agree with you and shoulders are more important than the chest!
Then, on the split proposed by @jskrabac your arms are “fresh”. Doing bis after chest, or tris after back, they are not fatigued, you can use more weight. I know, this is the exact split I used this week.
I think that if you want to use an arms day, it would be better on a 5 days split (but you can’t).
Oh yeah that’s true, didn’t think about that lol. I’ll experiment with it… also the one you just suggested might also work because I’m torso dominant