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Which Split Between These Two?


#1

Hey all,I have been exprementing with two splits i am not sure which one to pick,they both work good for me and i enjoy both. My goal is size/hyperthrophy.

First split is:
day 1:Chest
day 2:Back
day 3:Delts
day 4:Legs
day 5:Biceps/Traps
day 6:Triceps
day 7:rest or cardio

one muscle group each day except for biceps/traps day which is two. I do one just for triceps since it's a laggning part atm and i have problems recruiting the long head well.
I do 20 sets for each muscle group.4 exercises for each muscle group,except for traps were i only do shrugs for 8-12 sets.

The 2nd approach is this:
Day 1:Chest/Traps. 12 sets for chest, 9 for traps
Day 2:Back/Triceps(long head movements).12 sets for back,9 for triceps
Day 3:Legs.20 sets for legs
Day 4:Delts/Biceps.12-16 sets for delts ,9 for biceps
Day 5:Back/triceps. look at day 2
Day 6:Chest/Traps.look at day 1
Day 7:rest or cardio

Thx in advance


#2

my suggestion - something more like:

chest/shoulders
Legs
Arms
Back

Take off days as needed.

can also do:
Chest/tri
Legs
Bis/shoulders
Back

You get to hit the muscles more frequently this way which will allow for more growth. I also wouldn't be too concerned with how many sets you are doing per body part. Have a rough idea of how your body responds depending on which muscle you are working, and go from there. Don't stop a workout because you have already done 9 sets for that group, or continue lifting because you need to do 3 more sets. You should be more instinctual here.


#3

that does really look like alot of volume to me 18 sets for traps a week


#4

What are you doing now?
How much progression have you made?
What rep range do you intend to use? How to you decide when to increase the load?


#5

Right now i am trying the 2nd option. On both progression has been good since i can go heavier every week.I keep a log.
The rep ranges i use are these.
I do like a pyramid for every exercise
first set 12-14,
2nd set 9-11
3rd set 6-8
The next week i progress by taking what i did for 6-8 reps the previous week and trying to do it for 9-11 reps while doing a heavier weight for 6-8 reps.