How should i split my strength training?

Abram86
Abram86 Posts: 282 Member
in Fitness and Exercise
Currently my routine looks like this
Monday: Biceps, Triceps, ABS and 15 minutes cardio after. Legs Pm
Tuesday: Cardio 25 minutes in the AM and 20 in the Pm.
Wed: Chest, Back and shoulder plus ABS
Thur: Off
Friday: Biceps, Triceps and ABS
Sat: Cardio
Sun: off

Is this ok or is there anything y'all would recommend to change up.

Replies

  • AnvilHead
    AnvilHead Posts: 18,343 Member
    For anybody to give you a decent response you'll need to go into a little more depth:

    1) How long have you been lifting?

    2) What are your goals? (Strength, hypertrophy)

    3) Are you currently bulking or cutting?

    4) What is your current set/rep scheme?
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    You need to put squats, deads and power cleans into that work out. Along with some core work
  • FunkyTobias
    FunkyTobias Posts: 1,776 Member
    For anybody to give you a decent response you'll need to go into a little more depth:

    1) How long have you been lifting?

    2) What are your goals? (Strength, hypertrophy)

    3) Are you currently bulking or cutting?

    4) What is your current set/rep scheme?

    5) Do you have legs?
  • mperrott2205
    mperrott2205 Posts: 737 Member
    This all depends entirely on your goals.

    Personally, I try and focus on day per muscle as I started to not feel sore the day after if I did multiple muscle groups so I do

    Monday: Chest
    Tuesday: Arms
    Wednesday: Shoulders
    Thursday: Back
    Friday: I play football for nearly 2 hours casually
    Saturday: Rest & Cheat day
    Sunday: Legs

    And with all these days I do a 5 min cardio warm up then 10 mins of light cardio to cool down
  • astronomicals
    astronomicals Posts: 1,537 Member
    This all depends entirely on your goals.

    Personally, I try and focus on day per muscle as I started to not feel sore the day after if I did multiple muscle groups so I do

    Monday: Chest
    Tuesday: Arms
    Wednesday: Shoulders
    Thursday: Back
    Friday: I play football for nearly 2 hours casually
    Saturday: Rest & Cheat day
    Sunday: Legs

    And with all these days I do a 5 min cardio warm up then 10 mins of light cardio to cool down

    is your goal to waste time in the gym? im really annoyed by people thinking splits are superior... all those people doing those "panzy" full body workouts 3X a week are doing all of that 3X a week while u only do it once a week and split it up. Bpdy splits are garbage for novices unless you and doing something like UL or PPL, which should still probably not be the starting point for most.
  • sexymuffintop
    sexymuffintop Posts: 636
    Chest, back and shoulders all in one session would be a big no no for me. But's that for me...Like said above you need to post more detail about what you are aiming for, goals etc.
  • sexymuffintop
    sexymuffintop Posts: 636

    Edit because I cannot read properly ;-)
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    For anybody to give you a decent response you'll need to go into a little more depth:

    1) How long have you been lifting?

    2) What are your goals? (Strength, hypertrophy)

    3) Are you currently bulking or cutting?

    4) What is your current set/rep scheme?

    5) Do you have legs?
    I initially had that question as well, but edited it out as he listed "Legs PM" on Monday. Don't feel bad, I missed it too.
  • FunkyTobias
    FunkyTobias Posts: 1,776 Member
    For anybody to give you a decent response you'll need to go into a little more depth:

    1) How long have you been lifting?

    2) What are your goals? (Strength, hypertrophy)

    3) Are you currently bulking or cutting?

    4) What is your current set/rep scheme?

    5) Do you have legs?
    I initially had that question as well, but edited it out as he listed "Legs PM" on Monday. Don't feel bad, I missed it too.

    Do'H.
  • phjorg1
    phjorg1 Posts: 642 Member
    these are the broest splits I have ever seen..

    Only noobs work 1 bodypart a week. don't be a noob. Get a proper split.
  • Abram86
    Abram86 Posts: 282 Member
    For anybody to give you a decent response you'll need to go into a little more depth:

    1) How long have you been lifting?

    2) What are your goals? (Strength, hypertrophy)

    3) Are you currently bulking or cutting?

    4) What is your current set/rep scheme?

    1) I've been lifting since Jan
    2) I want to lose weight first. I've lost 44 pounds so far and plan on losing 20 more. Then I want bulk a little but not to where I'm too bulky. I want to be slim figure type.
    3) cutting
    4) I do as heavy as I can and about 12 reps each and bout 3 or 4 sets.

    I do legs a minimum of 1 day of legs and 2 two at most per week.
  • FunkyTobias
    FunkyTobias Posts: 1,776 Member
    For your goals and experience level you would be better served with a full-body routine or upper/lower split.
  • 0OneTwo3
    0OneTwo3 Posts: 149 Member
    too much arms and abs, too little everything else in my opinion. i'm not really an expert on hypertrophy training but i'm still sure that a classic upper-lower or a legs-push-pull split would give you far better results.

    there are a lot of routines made by experts out there. just pick one of those instead of making your own. the good ones are those that focus on compound lifts and don't waste to much time und curls and such.
  • Unknown
    Unknown
    This content has been removed.
  • robin52077
    robin52077 Posts: 4,383 Member
    squats...at least 3 or 4 times a week...

    Do the big 3, squat bench deadlift, 3 times a week or so, add in pendlay rows, overhead press, and accessory work like pushups pullups and dips for fun and variety.
    You don't need cardio, but if you enjoy it, do it occasionally, and you don't need 3 f'ing days of "abs" ffs....you don't need to "do abs" at all, squats and deads work your core too...
  • robin52077
    robin52077 Posts: 4,383 Member
    also, 12 reps is a bit much. Are you able to add weight frequently, or are you still doing the same approximate weight you started with?

    Try the 5-8 rep range, 5 sets, and aim to add weight frequently.
  • Abram86
    Abram86 Posts: 282 Member
    I started with 20lb dumbbells and have moved up to 35 recently and those I do about 8 reps. On some days I drop down to 30 and do 12 reps if I feel my strength isn't there. I forgot to mention I've been doing resistance curls and Triceps pull Downs and alsouse the machines.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    This all depends entirely on your goals.

    Personally, I try and focus on day per muscle as I started to not feel sore the day after if I did multiple muscle groups so I do

    Monday: Chest
    Tuesday: Arms
    Wednesday: Shoulders
    Thursday: Back
    Friday: I play football for nearly 2 hours casually
    Saturday: Rest & Cheat day
    Sunday: Legs

    And with all these days I do a 5 min cardio warm up then 10 mins of light cardio to cool down

    Horribly inefficient. Unless your goal is to get out of the gym in like 20 min
  • OkieTink
    OkieTink Posts: 285 Member
    This all depends entirely on your goals.

    Personally, I try and focus on day per muscle as I started to not feel sore the day after if I did multiple muscle groups so I do

    Monday: Chest
    Tuesday: Arms
    Wednesday: Shoulders
    Thursday: Back
    Friday: I play football for nearly 2 hours casually
    Saturday: Rest & Cheat day
    Sunday: Legs

    And with all these days I do a 5 min cardio warm up then 10 mins of light cardio to cool down

    Horribly inefficient. Unless your goal is to get out of the gym in like 20 min

    I do something similar, one muscle group a day (I throw on bi's with back and tri's with chest) followed by a 2-3 mile run. Except on leg days, because that would suck. I can go 5 days a week, but I'm limited to a little over 60 minutes.

    It may be inefficient but I reckon' it beats not going at all :ohwell:
  • Fit_French
    Fit_French Posts: 134 Member
    For anybody to give you a decent response you'll need to go into a little more depth:

    1) How long have you been lifting?

    2) What are your goals? (Strength, hypertrophy)

    3) Are you currently bulking or cutting?

    4) What is your current set/rep scheme?

    5) Do you have legs?

    friends don't let friends skip leg day!
  • grantdumas7
    grantdumas7 Posts: 802 Member
    I am going to agree with astronomicals and recommend the OP do a fully body routine 3xper week. A few good suggestions would be Strong Lifts, Jason DBs (Ice cream fitiness 5x5 for novice) or All pros beginners. These can be found on bbodybuilding.com in the workout sections.

Categories