What is your Favourite Training Split?

Hi Guys

I have been training for quite a few years, and have tried lots of different programs. Some my own, and some from magazines.

I Love the normal 5 Day split, giving individual focus to each muscle group on separate days.

Used to do a 6 Day split for a while and want to do it again.

What is you opinion on training a lacking body part Twice a week?
Training Abs ever day?
Training Calves every second day?
And only resting one day a week?

think there is a few topics like this one...

I'm not a hardcore bodybuilder, but I train abs every day, even if it's only a few sets. In his "Encyclopedia of Bodybuilding" Arnold says he trained calves and abs every day

mack wrote: I'm not a hardcore bodybuilder, but I train abs every day, even if it's only a few sets. In his "Encyclopedia of Bodybuilding" Arnold says he trained calves and abs every day

But Arnie had small calves lol

Liftmeister wrote:

mack wrote: I'm not a hardcore bodybuilder, but I train abs every day, even if it's only a few sets. In his "Encyclopedia of Bodybuilding" Arnold says he trained calves and abs every day

But Arnie had small calves lol

uhmmmmmmm - show me yours?

www.simplyshredded.com/oak-roots-how-arn...showcase-muscle.html

Wanted to say exactly the same jackrabbit!

I'm an old-ballie and i train 6 days a week. Lagging body part on day 6. Used to be legs but it varies nowadays since the legs responded well to that. Calves/arms twice / week. Arms - tri's after chest and Bi's after back with a separate day arms only. Obviously on the days they are secondary body part they are fried in about 10 mins. But then i dont piss around in those 10 mins either.

I've been sticking with this for quite a while now and it works for me -- assisted of course :whistle:
I might feel a bit knackered some weeks and will then move things around and take an extra day or two off.

mon - chest shoulders
tue - arms back
wed - back arms
thu - shoulders chest
fri - off
sat - legs
sun - cardio & abs

jackrabbit1 wrote: I'm an old-ballie and i train 6 days a week. Lagging body part on day 6. Used to be legs but it varies nowadays since the legs responded well to that. Calves/arms twice / week. Arms - tri's after chest and Bi's after back with a separate day arms only. Obviously on the days they are secondary body part they are fried in about 10 mins. But then i dont piss around in those 10 mins either.

I've been sticking with this for quite a while now and it works for me -- assisted of course :whistle:
I might feel a bit knackered some weeks and will then move things around and take an extra day or two off.

Old... we not old... i train very similar

I wud say train ur lacking body parts first so that u fresh and u can hit them hard.. and the 5 day split is the best. As for carves and abs.. i think hitting abs hard once a week as ud treat any other muscle group works perfect for me altho i wud hit carves twice a week :dry:

Monday back (vertical pulling)
Tuesday chest
Wednesday legs(carb up)
Thursday rest
Friday shoulders and back (horizontal pulling)
Saturday arms
Sunday rest.

Cardio 6 days a week, alternating 30mins walking and 30mins HIIT stepper.

Monday - Back
Tuesday - Chest & Calves
Wednesday - legs also with Carb up
Thursday - Shoulders
Friday - Arms
Saturday - Calves
Sunday - Off

Fasted cardio 3 times a week and 5 post training cardio (LI)

This is basically my program the last 2-3 months of the year. During the year I have Saturdays off and add in calves with arms on Friday. No cardio maybe 1 or 2 post workout a week

day1: Chest + tri's
Day2: Legs
Day3: Back + bi's
Day4: Rest
Day5::Shoulders and maybe some chest or tri
Day6: Rest or legs..
Then repeat...

Or the other split is to remove shoulder day, and add anterior and a little medial delt on chest and tri day
and then add rear delt and a little medial delt on back + bi day.

Day 1: Pull (back, traps, bi's)
Day 2: Push (chest, tri's, shoulders)
Day 3: Cardio (1hr swimming) (semi ketogenic, low calorie day)
Day 4: Lower body (legs, core)
Day 5: Cardio
Repeat

My fav split:
Day 1: Back
Day 2: Chest
Day 3: Legs
Day 4: Shoulders
Day 5: Arms

I feel with this split you can push yourself and it gives your body time to recuperate.

Some great Ideas! What I have found that works for me is keep you body guessing. Don't let it get too used to a solid routine. Mix it up between cables, dumbells and barbells. And Train you lacking body part first.

At the moment I train as follows:

Monday: Chest and calves
Tuesday: used to be Back but changed it to Shoulders and Abs
Wednesday:Legs and calves
Thursday:Arms and Abs
Friday:Back and Calves
Saturday:Legs, Mostly variations of squats

Not lots of cardio at the moment. Only 15 min Stepper or rower before each session

Something that has been working great for me and my bulking goals lately

Phase 1

Around 20 sets for major body part
Around 10 sets for smaller body part
Reps: 6 - 8 reps
Intensity: None, just warm up to and do straight working sets for prescribed reps

Day 1: Chest and shoulders
Day 2: Back
Day 3: Arms
Day 4: Legs

Phase 2

Same split just keeping flipping it over each time you get past day 4

Around 20 sets for major body part
Around 10 sets for smaller body part
Reps: 10 - 15+ reps
Intensity: Drop sets, supersets, partials, forced reps

And repeat.

Rest days when I need them.

Keeps workouts fresh. Always feel like I can beat something when I come into the gym and its a way to change things up when I need to.