Hi everyone !

I am currently making my new split and I am starting monday, but I got a really interesting thought and I wanted you guys to take a look and hopefully leave some thoughts and advice.

 

Macros are 3000-3500 calories, Around 350 carbs, 80 fat and 250 protein

Goal: Build muscle and shape the body, bodybuilding.

Monday: Back, biceps

Tuesday: Shoulders, abs, legs

Wednesday: Chest, triceps

Thursday: Back, biceps

Friday: Shoulders, abs, legs

Saturday: Chest triceps

Sunday: Rest

 

I will train differently every session because I have a journal where I write down what I do each session and I make that up as I go. Then I build on my previous workouts to make the next one even harder. Obviously if I were to hit each muscle group twice I would have to scale down the volume and intensity for the second workout for the same muscle group to make sure I am not completely breaking the muscle. Thoughts ?

 

I think it is potentially better to train with a bit less volume if you are spitting the muscules groups and doing them twice a week. I am still in the process of nailing down what works best for me, and even though I am a relative rookie in terms of lifting, I still feel like I actually might see better results when taking one day to hit each muscle group, while also focusing on compounds in every workout.

That being said, I find it hard to not scale back the volume for each workout, which might be why training twice a week isn't great for me, and therefore if you were to do them twice a week, it's important to ensure your not overworking the muscle over the week....not sure if I just repeated myself a lot there or not haha.

How many sets are you thinking you will do each session? For example, do you try to do say 24 sets for your chest in the week, and therefore do 12 sets each session? Is that the kind of way you were thinking of doing it?

Jordan

Thanks for the response !

 

I have never really tried this type of program before because I agree with everything you just said. Doing one session a week for each muscle group gives them enough time to rest and also gives them each a hardcore session. As for the sets, not entirely sure because if I were to split 24 sets into two workouts I think that might just delay the workload. What does your split look like ?

Hi everyone !

I am currently making my new split and I am starting monday, but I got a really interesting thought and I wanted you guys to take a look and hopefully leave some thoughts and advice.

 

Macros are 3000-3500 calories, Around 350 carbs, 80 fat and 250 protein

Goal: Build muscle and shape the body, bodybuilding.

Monday: Back, biceps

Tuesday: Shoulders, abs, legs

Wednesday: Chest, triceps

Thursday: Back, biceps

Friday: Shoulders, abs, legs

Saturday: Chest triceps

Sunday: Rest

 

I will train differently every session because I have a journal where I write down what I do each session and I make that up as I go. Then I build on my previous workouts to make the next one even harder. Obviously if I were to hit each muscle group twice I would have to scale down the volume and intensity for the second workout for the same muscle group to make sure I am not completely breaking the muscle. Thoughts ?

 

If I were you I would start off with a traditional push, pull legs routine. This way you are enabling increased frequency without compromising recovery. I would also put a rest day mid way through the routine so you are spliting up the sessions more evenly.

 

A PPL split is also more effective than your split in terms of calorie expenditure. For example a PPL split is more consistant with the volume of calories required to undertake the session and recover from the session however if you look at your split the chest and triceps session is going to require a lot less calories than your legs, shoulders and abs session. Now this isn't directly a problem however if lean gains is your goal, and you don't yet know how to effectively calorie cycle, you risk putting on on unwanted fat.

 

I would also stick to one routine for a period of 6 weeks with progressive overload being the main focus. Remember though progressive overload is not just going up the weight stack every session; you must be able to isolate the targeted muscle to complete the exercise and ensure you are progression that muscle only.

Hi everyone !

I am currently making my new split and I am starting monday, but I got a really interesting thought and I wanted you guys to take a look and hopefully leave some thoughts and advice.

 

Macros are 3000-3500 calories, Around 350 carbs, 80 fat and 250 protein

Goal: Build muscle and shape the body, bodybuilding.

Monday: Back, biceps

Tuesday: Shoulders, abs, legs

Wednesday: Chest, triceps

Thursday: Back, biceps

Friday: Shoulders, abs, legs

Saturday: Chest triceps

Sunday: Rest

 

I will train differently every session because I have a journal where I write down what I do each session and I make that up as I go. Then I build on my previous workouts to make the next one even harder. Obviously if I were to hit each muscle group twice I would have to scale down the volume and intensity for the second workout for the same muscle group to make sure I am not completely breaking the muscle. Thoughts ?

 

Hi Daniel can u give me a hint on how.set up push pull leg day and also about calorie cycle according to my training or muscle split