T Nation

Training 6x Week

Hi!

Im moving to germany from denmark to work which gives me the time to train 6 times each week.

Im considering a 2split with progression. Any thoughts?

Tschüss

good job your considering progression…let us know if you decide to go through with it!

:smiley:

i am unless you guys give a better alternative :slight_smile:

how many excercises would you recommend for a 2 split?

what do you mean by a 2 split?

Write up your weekly schedule

Eg
Monday - chest/triceps
Tuesday - Legs
…Etc

day1 - chest/triceps
day2 - back/biceps/leg
day3 - chest/triceps
day4 - rest
day5 - back/biceps/leg
day6 - chest/triceps
day7 - back/biceps/leg

r u serious?

If so…how much do you weigh and how much are you lifting (doesn’t have to be exactly)…tho does need to be true.

[quote]warsoe wrote:
day1 - chest/triceps
day2 - back/biceps/leg
day3 - chest/triceps
day4 - rest
day5 - back/biceps/leg
day6 - chest/triceps
day7 - back/biceps/leg[/quote]

Holy crap.

The BEGINNERS forum is that-a-way.

[quote]Professor X wrote:
warsoe wrote:
day1 - chest/triceps
day2 - back/biceps/leg
day3 - chest/triceps
day4 - rest
day5 - back/biceps/leg
day6 - chest/triceps
day7 - back/biceps/leg

Holy crap.

The BEGINNERS forum is that-a-way.[/quote]

Open and shut like doors
-2Pac

[quote]Professor X wrote:

The BEGINNERS forum is that-a-way.[/quote]

Sorry, what way?

If I were you, I’d limit back and legs to one day per week and use the other two days to really focus on your biceps.

[quote]Itchy wrote:
If I were you, I’d limit back and legs to one day per week and use the other two days to really focus on your biceps.[/quote]

Maybe even just alternate between back and leg each week?

Week 1: Back

Week 2: Leg

right now im doing 6 days a week:
day1: chest/back
day2: shoulders/tri’s
day3: legs/bi’s
day4: off
day5: repeat

for chest and back i pick two exercises, do 5 or so work sets for each, first one is usually heavier and less reps second one is usually more of 10-15 rep range, so far its working well and i think my body responds better to frequency as my lats have really widened :slight_smile:

[quote]asusvenus wrote:
Itchy wrote:
If I were you, I’d limit back and legs to one day per week and use the other two days to really focus on your biceps.

Maybe even just alternate between back and leg each week?

Week 1: Back

Week 2: Leg[/quote]

Damn, I never even considered that! I wonder how the progression would go…

Of course, he could also just train fullbody 6 days per week with no arm training. You know, all you really need for huge arms is a bunch of presses and pulls.

[quote]Itchy wrote:

Damn, I never even considered that! I wonder how the progression would go…

Of course, he could also just train fullbody 6 days per week with no arm training. You know, all you really need for huge arms is a bunch of presses and pulls.[/quote]

Now you’re just being silly mate.

[quote]asusvenus wrote:
Itchy wrote:

Damn, I never even considered that! I wonder how the progression would go…

Of course, he could also just train fullbody 6 days per week with no arm training. You know, all you really need for huge arms is a bunch of presses and pulls.

Now you’re just being silly mate.
[/quote]

It’s been that kinda day.

too heavy a program?

maybe a stupid question, but have never trained splits before.

my current lifts are:

bench: 1x105 kg
squat: 5x110 kg
dead: 5x110 kg

The first assumption will be that you train for size and strength.

This is one 6day split that I like:

-Arms & forearms
-Legs (quad dominant) & calves
-Back & forearms
-Chest & biceps
-Legs (hamstring dominant) & calves
-Shoulders, traps & foreams
-OFF

Abs added 2 to 3 times a week.

Your bench press is relatively too strong comparing it to your deadlift and squat, or the last two suck.

[quote]MEYMZ wrote:
The first assumption will be that you train for size and strength.

This is one 6day split that I like:

-Arms & forearms
-Legs (quad dominant) & calves
-Back & forearms
-Chest & biceps
-Legs (hamstring dominant) & calves
-Shoulders, traps & foreams
-OFF

Abs added 2 to 3 times a week.

Your bench press is relatively too strong comparing it to your deadlift and squat, or the last two suck.

[/quote]

Maybe he’s another Jeremy Hoornstra in the making :wink:

How about something like this then:

Progression 2,5% each workout. Starting on 70% of 8RM ending on 110% after 8 weeks.
The reps will start about 12 each set and drop to about 6. As the reps drops I will add extra sets.

Day1 ? bench press 3 sets, incline dumbbell press 3 sets, iso bench press 3 sets, dips 3 sets, french press 3 sets ,military press 3 sets, laterals 3 sets.

Day2 ? deadlift 3 sets, pull-ups 3 sets, rows 3 sets, light squat 2 sets, calves 3 sets, curls 3 sets, abs 6 sets.

Day3 ? rest

Day4 ? bench press 3 sets, incline dumbbell press 3 sets, iso bench press 3 sets, dips 3 sets, french press 3 sets ,military press 3 sets, laterals 3 sets.

Day5 ? deadlift 3 sets, pull-ups 3 sets, rows 3 sets, light squat 2 sets, calves 3 sets, curls 3 sets, abs 6 sets.

Day6 ? rest
Day7 ? rest

[quote]Cephalic_Carnage wrote:
MEYMZ wrote:
The first assumption will be that you train for size and strength.

This is one 6day split that I like:

-Arms & forearms
-Legs (quad dominant) & calves
-Back & forearms
-Chest & biceps
-Legs (hamstring dominant) & calves
-Shoulders, traps & foreams
-OFF

Abs added 2 to 3 times a week.

Your bench press is relatively too strong comparing it to your deadlift and squat, or the last two suck.

Maybe he’s another Jeremy Hoornstra in the making :wink:
[/quote]

LOL.