T Nation

Why Not Follow This Split?


#1

I've read a lot of programs that go:
M:Bis/Tris
T:Rest
W:Chest/Delts
T:Rest
F:Back
S:Rest
S:Legs

Why not train like:
M:Legs
T:Rest
W:Back/Biceps
T:Rest
F:Chest/Delts/Tris
S:Rest
S:Legs/GPP/whatever/rest


#2

It's only that it seems like when you work chest you're pushing stuff, entailing triceps, and when you work back you're pulling stuff, entailing biceps. If you do the lareger muscles first, then your arms are already partially worked, and you can just come back and exhaust them.


#3

I would say that the reason someone would do the second one is if their arms grew easily, while the other one has a seperate day for them as well as hitting them indirectly on the back and chest days. And whats with the back to back leg days? Probably not going to work out so well, although I have done cardio the day before leg day if that's what you mean by legs/gpp/whatever.


#4

Oh shit, you're right. Sunday does come before monday :(.
GPP it is then.


#5

If you like it:

M: Back-Chest
T: Legs-Calves
W: OFF
Th: Bic-Tric
F: OFF
S: Shoulders-Traps
S: OFF (or GPP)


#6

For a beginner i would recomend something like this

M: Full body
T: cardio/stretching
W: Full body
T: cardio/stretching
F: rest
S: Full body
s: rest

or atleast upper, lower, upper split alternating each week. I see too many people in the gym that only train each body part once a week and dont put anywhere near enough effort in for it to be effective.