upper body split routine question
suzzann666
Posts: 334 Member
I am thinking about switching to an upper body split routine and doing back and biceps one day, and chest and triceps another day. What would be the best time to do shoulders? Do I add shoulders to one of the upper body days, or do I do them on lower body day?
Thanks
Thanks
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Replies
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Plenty of ways to do it. My preference would be legs/shoulders.0
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Plenty of ways to do it
This I have trained shoulders in the past on chest day and have trained them with legs before as well.0 -
In my opinion, working a bodypart once per week is not the best method for natural trainees. Since muscle protein synthesis is elevated for 48 hours after a workout, working a body part 2-3x per week would yield better gains.
If you don't want to do a full body routine, I would suggest an upper/lower split done 4x per week.0 -
If you don't want to do a full body routine,.
This is how I roll0 -
If you don't want to do a full body routine,.
This is how I roll
Gotta co-sign. I used to do it the other way, but I got much better results with full-body.
If you are set on the split, I've done shoulders with legs most successfully. What are your fitness goals? That would be good to know.0 -
In my opinion, working a bodypart once per week is not the best method for natural trainees. Since muscle protein synthesis is elevated for 48 hours after a workout, working a body part 2-3x per week would yield better gains.
If you don't want to do a full body routine, I would suggest an upper/lower split done 4x per week.
I've been doing a full body routine 3x a week for about 2.5 months now of mostly compound movements and getting good results.0 -
back and bi's finish with shrugs for the traps
chest and tris and fore arm
rest day
legs and shoulders
and if i can get in day 4 super sets bis and tris
works for me , hope it helps0 -
Thanks everyone. I've been doing upper/lower body split. I make it to the gym M,W, and F, so I do my upper body twice/week, and my lower body once/week, in addition to a bit of cardio and an ab routine on all three days. I'm usually there for a little over 2 hours, and now that summer is coming I was hoping if I split it up a little more that I could shave some time off my routine, not to mention just changing it up a bit, and being able to focus more on specific body parts instead of just trying to get them all in. I don't really have specific goals, but I have been noticing some nice muscle development in my upper body that I haven't had in the past, and I thought if I did an upper body split I would be able to further increase/tweak said development.0
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In my opinion, working a bodypart once per week is not the best method for natural trainees. Since muscle protein synthesis is elevated for 48 hours after a workout, working a body part 2-3x per week would yield better gains.
If you don't want to do a full body routine, I would suggest an upper/lower split done 4x per week.
^ This will likely be superior as you can increase frequency.
OP: If you're lifting 3 days/week you should consider a full body routine.0 -
I personally think upper/lower splits or full body routines are best for when you're first starting out.
Too many people end up working muscles two days in a row when they try to do splits.
And people on splits tend to go overboard with the amount of volume needed for a given bodypart.
You don't need to do 20 sets of back/biceps work, etc.0 -
OP: If you're lifting 3 days/week you should consider a full body routine.
Or, if you want to stick with an upper/lower split you can stretch a 4 day split out like this:
Week 1: Lower-Upper-Lower
Week 2: Upper-Lower-Upper
Don't lose focus by trying to "get all the bodyparts in." Stick to the basic compounds with a little assistance work.0
