Once or twice a week?

[cappybye]

I've made all my gains on a five day split, one bodypart per day. Back, Chest, Shoulders, Legs/Abs, and Bi's/Tri's has worked best for me. After my last cycle I took a whole week off and decided to try a Mon/Tues and Thurs/Fri split, hitting each bodypart twice a week with only 3-4 big compound moves each workout day. Well I'm a couple of weeks into it and totally wiped out. I thought a had it well thought out, heavy/light on some groups, light/heavy on others, but no way man, I can't do it. Back to the five day split for this guy.

For those who work-out this way, how do you manage?

[shlders]

I do book-end training

MON-chest and bi's
TUE-legs
WED-off
THUR-shlders and traps
FRI-back and tri's
SAT-off
SUN-off

I have tried all kinds of workouts, and this works the best for me.

Google book-end training.

[cappybye]

Originally Posted by shlders

I do book-end training

MON-chest and bi's
TUE-legs
WED-off
THUR-shlders and traps
FRI-back and tri's
SAT-off
SUN-off

I have tried all kinds of workouts, and this works the best for me.

Google book-end training.

I can see that working fine. It's quite similar to my tried-and-true program. I'll have to check that out, it might make a good switch-up for me. It's the twice-a-week thing that I can't handle. But in hindsight I guess it's understandable for me, I only make progress when I lift balls-to-the-wall so the light day/heavy day thing just fucks-up my recovery. Plus if you happen to miss a workout the rest days get all out of whack. Nope, not for me.

I fell flat on my face today knocked-out my 5x5 bench presses, minus a rep here and there, but then couldn't even clean the bells for my shoulder presses. Plus to top it all off my joints are getting pretty dried-out from the Aromasin (I'm in the middle of PCT) so my right shoulder and left elbow are killing me Gotta take it easy I think.

[Action]

Originally Posted by shlders

I do book-end training

MON-chest and bi's
TUE-legs
WED-off
THUR-shlders and traps
FRI-back and tri's
SAT-off
SUN-off

I have tried all kinds of workouts, and this works the best for me.

Google book-end training.

I also like book end training. I think it's a much more efficient way of training.

[Replicator]

Originally Posted by cappybye

I've made all my gains on a five day split, one bodypart per day. Back, Chest, Shoulders, Legs/Abs, and Bi's/Tri's has worked best for me. After my last cycle I took a whole week off and decided to try a Mon/Tues and Thurs/Fri split, hitting each bodypart twice a week with only 3-4 big compound moves each workout day. Well I'm a couple of weeks into it and totally wiped out. I thought a had it well thought out, heavy/light on some groups, light/heavy on others, but no way man, I can't do it. Back to the five day split for this guy.

For those who work-out this way, how do you manage?

Thats madness ..even the pro dont do this ...might be a 6 day turn around but never every body part twice week ..YOU NEED TO REST to HEAL ...never get a chance hitting twice a week

[cappybye]

Originally Posted by Replicator

Thats madness ..even the pro dont do this ...might be a 6 day turn around but never every body part twice week ..YOU NEED TO REST to HEAL ...never get a chance hitting twice a week

LOL I hear ya! I kept hearing/reading about it working for some guys but I guess they don't lift as intensely as we do. In any case, close that chapter.....it don't work.

[cappybye]

This is what I found. No deadlifts? Maybe this is just one guy's version. What makes it so efficient? The split or the moves? I'm going to try this split but not all those moves, too much isolation moves for me.

Monday Chest/Biceps/Abs
Chest - Barbell Incline Bench Press 180 Sec.
Chest - Dumbbell Bench Press 120 Sec.
Chest - Dumbbell Incline Fly 120 Sec.
Chest - Cable Cross Over 60 Sec.
Chest - Barbell Incline Bench Press 60 Sec.
Biceps - Barbell Curl 180 Sec.
Biceps - Dumbbell Prone Incline Biceps Curl 120 Sec.
Biceps - Dumbbell Concentration Curls 60 Sec.
Biceps - Barbell Curl 60 Sec.
Abs - Hanging Leg Raise 120 Sec.
Abs Crunches 60 Sec.
Abs - Hanging Leg Raise 60 Sec.


Tuesday Legs/Calves
Upper Legs - Barbell Squat 180 Sec.
Upper Legs - Leg Press 120 Sec.
Upper Legs - Dumbbell Lunges 120 Sec.
Upper Legs - Leg Extensions 60 Sec.
Upper Legs - Lying Leg Curls 60 Sec.
Upper Legs - Barbell Squat 60 Sec.
Lower Legs - Standing Calf Raises 120 Sec.
Lower Legs - Seated Calf Raise 60 Sec.
Lower Legs - Standing Calf Raises 60 Sec.


Thursday Shoulders/Traps/Abs
Shoulders - Barbell Shoulder Press 180 Sec.
Shoulders - Dumbbell Up Right Row 120 Sec.
Shoulders - Cable Rear Lateral Raise 120 Sec.
Shoulders - Dumbbell Bent Over Delt Raise 60 Sec.
Shoulders - Barbell Shoulder Press 60 Sec.
Shoulders - Barbell Shrug 180 Sec.
Shoulders - Barbell behind the back shrugs 120 Sec.
Shoulders - Barbell Shrug 60 Sec.
Abs - Cable Crunch 120 Sec.
Abs - Decline Reverse Crunch 60 Sec.
Abs - Cable Crunch 60 Sec.


Friday Back/Triceps

Back - Barbell Bent Over Row 180 Sec.
Back - Pullups 120 Sec.
Back - Cable Seated Row 120 Sec.
Back - Straight Arm Push Down 60 Sec.
Back - Barbell Bent Over Row 60 Sec.
Triceps - Barbell Close Grip Bench Press 180 Sec.
Triceps - Cable Triceps Pushdown 120 Sec.
Triceps - Cable Rope Overhead Triceps Extension 60 Sec.
Triceps - Barbell Close Grip Bench Press 60 Sec.

[shlders]

Yes you can tweak that to fit your needs. I never did the abs before, you mite say I was just lazy. Now I do the abs twice a week on non lifting days with my cardio.

Also I don't no if the one you looked up said when you do the workout, the weight you started with say on chest day. You start with 250 on incline barbell press. When you come back to the incline barbell press at the end of all your chest exr. Your first set should be at the same weight 250 to failure. Then drop to a weight you can do two sets of 15 to 20. And that goes for the legs, shld,arms, exc. I hope this helps. When i did this it trigger'd growth big time.

[cappybye]

Yeah that would make for some long-ass workouts with abs on the end like that. I always do abs on leg day because I train at home so I'm limited in what I can do. Plus I like to start with an ab move to warm up my core for squats and deads.

I've got the workout, but without weights, just reps. You start out with 3x6 on squats and then come back later in the workout for 2x15 with the same weight? On benches it's 3x6 and then you come back for 2x15???? Oh man that can't be with the same weight, otherwise you never really go for broke on the big moves. I've tried the "reps to failure" at the end thing before and I don't respond so good to that. On a 3x6 to failure I would have to cut the weight to 75% at least in order to complete 2x15 sets.

[Replicator]

Originally Posted by cappybye

This is what I found. No deadlifts? Maybe this is just one guy's version. What makes it so efficient? The split or the moves? I'm going to try this split but not all those moves, too much isolation moves for me.

Monday Chest/Biceps/Abs
Chest - Barbell Incline Bench Press 180 Sec.
Chest - Dumbbell Bench Press 120 Sec.
Chest - Dumbbell Incline Fly 120 Sec.
Chest - Cable Cross Over 60 Sec.
Chest - Barbell Incline Bench Press 60 Sec.
Biceps - Barbell Curl 180 Sec.
Biceps - Dumbbell Prone Incline Biceps Curl 120 Sec.
Biceps - Dumbbell Concentration Curls 60 Sec.
Biceps - Barbell Curl 60 Sec.
Abs - Hanging Leg Raise 120 Sec.
Abs Crunches 60 Sec.
Abs - Hanging Leg Raise 60 Sec.


Tuesday Legs/Calves
Upper Legs - Barbell Squat 180 Sec.
Upper Legs - Leg Press 120 Sec.
Upper Legs - Dumbbell Lunges 120 Sec.
Upper Legs - Leg Extensions 60 Sec.
Upper Legs - Lying Leg Curls 60 Sec.
Upper Legs - Barbell Squat 60 Sec.
Lower Legs - Standing Calf Raises 120 Sec.
Lower Legs - Seated Calf Raise 60 Sec.
Lower Legs - Standing Calf Raises 60 Sec.


Thursday Shoulders/Traps/Abs
Shoulders - Barbell Shoulder Press 180 Sec.
Shoulders - Dumbbell Up Right Row 120 Sec.
Shoulders - Cable Rear Lateral Raise 120 Sec.
Shoulders - Dumbbell Bent Over Delt Raise 60 Sec.
Shoulders - Barbell Shoulder Press 60 Sec.
Shoulders - Barbell Shrug 180 Sec.
Shoulders - Barbell behind the back shrugs 120 Sec.
Shoulders - Barbell Shrug 60 Sec.
Abs - Cable Crunch 120 Sec.
Abs - Decline Reverse Crunch 60 Sec.
Abs - Cable Crunch 60 Sec.


Friday Back/Triceps

Back - Barbell Bent Over Row 180 Sec.
Back - Pullups 120 Sec.
Back - Cable Seated Row 120 Sec.
Back - Straight Arm Push Down 60 Sec.
Back - Barbell Bent Over Row 60 Sec.
Triceps - Barbell Close Grip Bench Press 180 Sec.
Triceps - Cable Triceps Pushdown 120 Sec.
Triceps - Cable Rope Overhead Triceps Extension 60 Sec.
Triceps - Barbell Close Grip Bench Press 60 Sec.

Far far too much ............OVERTRAINING
cut half these exercises out man.......you need something to change into next routine.

My Ticeps and biceps came on better when I cut out ALL the specific exercises for them because they get enough work from the heavy multi exercises .
It just takes coutrage TO DO LESS

[cappybye]

Originally Posted by Replicator

Far far too much ............OVERTRAINING
cut half these exercises out man.......you need something to change into next routine.

My Ticeps and biceps came on better when I cut out ALL the specific exercises for them because they get enough work from the heavy multi exercises .
It just takes coutrage TO DO LESS

I agree. I do close-grip presses and bench dips for triceps, but they are both compound moves. But I'm not brave enough to cut out standing bicep curls!

I could never complete this workout as is, but I'm just looking for a new split and I think this one will work.