Posted: 4/23/2003 11:13:17 AM EDT
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Let's get a collection of people's splits. BTW, a "split" is how you organize which bodyparts you work on a given day. I change mine every 6 months or so. I figured this would be a good place to get ideas for new splits. Here's my winter(get huge) split: Monday: cardio/ABS Tuesday: Chest/Back Wed.: Legs Thursday: OFF Friday: Shoulders/Arms Saturday: cardio/ABS Sunday: OFF Here's my summer(trim down) split: Monday: Chest Tuesday: Back Wed.: Legs Thursday: Shoulders Friday: Arms Weekend: Off * Cardio M-F * ABS MWF Let's see it! |
| Not being a youngster anymore (over 45) I'm not exercising to get big, or get ripped any longer, I'm on a 'semimaintence' program. This does not mean going less than 110% if the day is going well mind you. Like yourself, MP906, I too change up my "basics" every 6 months or so also. I start w/10min or so of cardio till the sweat breaks, then depending on the day I start a lifting routine. Large muscle group first. All the time keeping up the cardio "pace" whilest lifting if possiable. Not more than 30/60 secs between strict form reps both push and pulling the weight Slooooowly. Endurance, Stamina, Flexiability, and Cardio health have become more of a concentration than explosive strenght, or a 1or2or3 rep MAX HEAVY LIFT. Plus like our pal zoom @ over 65, 70IIRC, I still to want to be doing this as much as possiable at that age too. I lift/exercise 5/6 days, usually 6, more often than not @ 60/90mins per session, depends on the day.[bounce]......EdA...your an enigma.[;)] |
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Good idea for a thread. I've lost a lot of weight lately due to illness and a shoulder injury, so my goal for this summer is to get my 30 lbs back. Here's what I've thrown together to help me achieve that. I'll start this split the week after next, if my shoulder will let me. I'll have four different workouts: 1) Chest/shoulders 2) Back/abs 3) Arms 4) Legs But I'll be working out 6 days a week, so two of the workouts will be repeated each week. For example: WEEK 1 Monday.....Chest/shoulders Tuesday....Back/abs Wednesday..Arms Thursday...Legs Friday.....Chest/shoulders Saturday...Back/abs Sunday.....sleep...a lot WEEK 2 Monday.....Arms Tuesday....Legs Wednesday..Chest/shoulders Thursday...Back/abs Friday.....Arms Saturday...Legs Sunday.....sleep...a lot Every two weeks the cycle repeats, so Week 3 will be similar to week 1, week 4 will be similar to week 2, etc. Since my body responds well to change, I'll use the following variaiton of sets/rest/reps. Week 1...2 sets of each exercise, rest 3 min. between sets, 8-12 reps Week 2...2 sets of each exercise, rest 2.5 min. between sets, 4-7 reps Week 3...3 sets of each exercise, rest 2 min. between sets, 4-7 reps Week 4...3 sets of each exercise, rest 2 min. between sets, 8-12 reps Week 5...4 sets of each exercise, rest 1.5 min. between sets, 4-7 reps Week 6...4 sets of each exercise, rest 1.5 min. between sets, 4-7 reps Week 7...5 sets of each exercise, rest 1.5 min between sets, 8-12 reps Week 8...5 sets of each exercise, rest 1 min between sets, 4-7 reps Week 9...6 sets of each exercise, rest 1 min between sets, 4-7 reps Week 10..6 sets of each exercise, rest 0.5 min between sets, 8-12 reps Week 11, start over The sets above don't include warm up sets. Also, I'll do 30 min of cardio on Mon, Tue, Thur, Fri in the morning before breakfast. |
| Metalstorms routine sounds like my old one prior to 35yrs.old. I used the same program, KINDA. ChestBackShoulders day #1, LEGS first then arms the next day, a 6 day routine. I was by no means in his 800#sqat circle, but I achieved my goal at the time. Many times MAXING*Skullcrushers, I believe have left the inside of my elbows all tornup in addition to other factors. I have no "organized" split.......except what I can do for legs one day, and upper body the next, in a much less regimented order. But much more of a *overall cardio workout IMO. Not like squat 450# for 4/5 reps,'n' weight 10min and try 500# next for as many as you can get. I do cardio'n'abs, not 100%, everyday I go though.[bounce] |
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sr15, Those are some strict time hacks. I usually superset, so I end up resting 3-5 minuted b/n sets on heavy days(less than 6 reps). Lately, I've been watching the clock closely and trying to cut it down to 2 minutes. Man, that's a short rest when you lift hard! Keep em coming! |
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Quoted: sr15, Those are some strict time hacks. I usually superset, so I end up resting 3-5 minuted b/n sets on heavy days(less than 6 reps). Lately, I've been watching the clock closely and trying to cut it down to 2 minutes. Man, that's a short rest when you lift hard! Keep em coming! Yep, it's brutal, but that works much better for me than anything else I've tried. I was doing a similar routine before I got sick and my strength and mass improved weekly. Throw about 4500 cal/day in the mix and I'll get my weight back. It won't be fun, but it will work. [:)] |
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Quoted: Quoted: I lift 6 days a week: Upper bod one day, lower the next. Seems to work for me, but to each his own. Ouch! Aren't your chest/arms sore 48 hours later? Mine usually are for 3 days after, hence my split. No. Because they have adopted to the stress I put them under. I should have added that I don't go 100% of max each time, but choose routines/poundage according to whether I am in training for a meet, or just doing it to get it over and done with. It can get pretty boring, but my motivation level is usually high. There usually are certain goals at certain times in the year, again depending on scheduled meets. I try not to let myself get too far below a personal best, and will intensify efforts if I start to. There are too many variables at play for me unless there is a meet close at hand on the calendar. Then I am singularly focused. I know that joints need time to recoup, but I am like the kid with his hand in the cookie jar: I just don't want to let go of what I've worked so hard to attain, but must do so before I completely wear the joints out prematurely. I always say,"one more meet", to myself. Have to find the discipline to stick with it and retire from competition. Guess we all have our demons. |
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Quoted: Metalstorms routine sounds like my old one prior to 35yrs.old. I used the same program, KINDA. ChestBackShoulders day #1, LEGS first then arms the next day, a 6 day routine. I was by no means in his 800#sqat circle, but I achieved my goal at the time. Many times MAXING*Skullcrushers, I believe have left the inside of my elbows all tornup in addition to other factors. I have no "organized" split.......except what I can do for legs one day, and upper body the next, in a much less regimented order. But much more of a *overall cardio workout IMO. Not like squat 450# for 4/5 reps,'n' weight 10min and try 500# next for as many as you can get. I do cardio'n'abs, not 100%, everyday I go though.[bounce] I hear you, buddy! I have been given some advice from a friend who no longer power-lifts: "muscle comes and goes, but you want your joints to last forever!" The sad thing is I'll probably never appreciate his wisdom until it is too late (isn't that the truth about everything in this world ?). |
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Here's mine: Monday : Chest/Triceps/Abs Tuesday : Thighs/Calves/Lower Back/Abs Wednesday : Cardio Thursday : Shoulders/Traps/Abs Friday : Back/Biceps/Forearms/Abs Saturday : Cardio Sunday : Cardio if i feel like it Some days I may skip Abs if the workout starts to run late, especially Tuesday because leg day seems to take me longer than other days. I use up a lot of rest time after lunges and squats. -Nuke |
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You watch what you type bolt![:(!] I thought you typed "EdA you are an[b] enema![/b]" [:D] I haven't been here,to my favorite corner, in a few days due to the "BS of the day" in other parts of the board. [size=4]All your Splits are belong to us! [/size=4] I am going to steal some of your splits and adopt them for my own.......and there isn't a thing you can do about it! [:)] Like bolt,I am no spring chick.I will turn double nickle in less than a week,but I want to emmulate zoom and stay strong and lifting until I am 70! It is a goal I might not reach,but one worth trying for. I am completely recovered from my triceps tear/surgery and hope I can gain some of my mass back,but I do not want to get huge -even to if I could,which I know I can't at this stage of my life! I ain't ganna happen,so I am just trying to retain a reasonable shape and some mass. My shitty routine (which will change soon) is: Mon: Chest +cardio Tues:Arms(tri and bi) Wed:Abs +cardio Thurs:Back and shoulders Fri:Abs + cardio Sat:legs Sun:rest C'ya! |