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"Doing more exercise with less intensity,"
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What Split Do You Prefer?
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Hitit

What split schemes do you like to do and why?

I know there are variables to both and either can be better depending on the individual.

How many like Chest/Back, Legs/Abs, Arms.

Or Chest/shoulders/tris, Legs, Back/ Biceps, Abs?

I enjoyed Push/Pull splits for a period but it was still a variation of full Body.

Anything else in different type split?


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HeavyHitter32

My favorite split is probably chest/delts/tris, back/bis, and legs.I often like focusing only on one major muscle group per session.

However, I also at times like performing chest/back, delts/arms, and legs. It gives the arms and delts a bit more frequent stimulation and it's fun having a workout focused more around smaller upper body muscles...and doing chest/back in the same session gives a certain good feeling although it is a demanding session.
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simon-hecubus

Texas, USA

My arms never grew much on a traditional* Push/Pull split. Perhaps it was the frequency --- or lack there of --- as HH alluded to. That, plus the fact they'd be done at the end of the workout with reduced poundages.

My arms did grow much better when I went to Mentzer's HDII split of Chest/Back, Legs, and Delts/Arms. Keep in mind I never did follow his Chest/Back, Legs, Delts/Arms, Legs, Chest/Back sequence, as I feared (correctly) that it would cause problems for upper body growth. I simply did Delts/Arms, Rest 2-3 days, Legs, Rest 2-3 days, Chest/Back, Rest 4-5 days to compensate.

As I got stronger, I started having problems with my Delts on this split, and began to explore more creative ways to Split. This also coincided with my experiences with Dr D. full-body HIT.

My current routines are neither standard whole-body, nor standard Split. I guess they are hybrids OR split routines that incorporate upper and lower body together in each workout, if you will. Clear as mud?

Scott
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Mr Flibble

Banana splits are quite nice. I also like lemon splits.
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Landau

Florida, USA

Mr Flibble wrote:
Banana splits are quite nice. I also like lemon splits.


Reading my Mind Flibble!
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Hitit

Mr Flibble wrote:
Banana splits are quite nice. I also like lemon splits.


Ohhhh, now you're talking!
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Hitit

simon-hecubus wrote:
My arms never grew much on a traditional* Push/Pull split. Perhaps it was the frequency --- or lack there of --- as HH alluded to. That, plus the fact they'd be done at the end of the workout with reduced poundages.

My arms did grow much better when I went to Mentzer's HDII split of Chest/Back, Legs, and Delts/Arms. Keep in mind I never did follow his Chest/Back, Legs, Delts/Arms, Legs, Chest/Back sequence, as I feared (correctly) that it would cause problems for upper body growth. I simply did Delts/Arms, Rest 2-3 days, Legs, Rest 2-3 days, Chest/Back, Rest 4-5 days to compensate.

As I got stronger, I started having problems with my Delts on this split, and began to explore more creative ways to Split. This also coincided with my experiences with Dr D. full-body HIT.

My current routines are neither standard whole-body, nor standard Split. I guess they are hybrids OR split routines that incorporate upper and lower body together in each workout, if you will. Clear as mud?

Scott


Scott, I know exactly how you configure those type of WO's. So it's clear as clear ;)

I like the chest/Shoulder/Tri, Legs, Back/Bi/Abs. Less overlap when I keep it 3 days between chest and back days.
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simon-hecubus

Texas, USA

These days, Push/Pull splitting for upper body is not a problem for me either --- as long as I don't remain a slave to 'the biggest muscles HAVE to be trained first' dogma.

Push Only, Pull Only, Push/Pull: All have their pluses and minuses, so I rotate between them. The legs are similarly treated.

Throw-in mixed modalities, rep schemes, single vs. multiple, POF, pre-fatigue, post-fatigue, clusters, J-Reps, statics and you got yourself a program.
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Hitit

simon-hecubus wrote:
These days, Push/Pull splitting for upper body is not a problem for me either --- as long as I don't remain a slave to 'the biggest muscles HAVE to be trained first' dogma.

Push Only, Pull Only, Push/Pull: All have their pluses and minuses, so I rotate between them. The legs are similarly treated.

Throw-in mixed modalities, rep schemes, single vs. multiple, POF, pre-fatigue, post-fatigue, clusters, J-Reps, statics and you got yourself a program.


I'm going for another 3 day split using generally only 3 exercises per WO.

I'm starting a split with Chest/Tri/Should, legs, Back/Bi/Abs with the 5x5, 3 sets of (12, 10, 8 with rest periods) and SSTF mixes.

Either I'll rotate each during every week for variety plus exercise placement or I'll stick with one style for each week and then switch it up.

I'm going with M,W,F and then 3 days rest to avoid the overlap and come back with T,R,S then 3 days rest and and so on....
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crazeeJZ

I like a MWF, semi-consolidated, alternating Upperbody/Lowerbody split with a 4x8-12 scheme(only last set close to failure). Main equipment is heavy DB's. Currently alternating shoulder press, BO rows, curls UB WO and deadlifts LB WO. I'll switch out to related exercises after a period of time. Love the consolidation and moderate volume aspects of it.
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HeavyHitter32

crazeeJZ wrote:
I like a MWF, semi-consolidated, alternating Upperbody/Lowerbody split with a 4x8-12 scheme(only last set close to failure). Main equipment is heavy DB's. Currently alternating shoulder press, BO rows, curls UB WO and deadlifts LB WO. I'll switch out to related exercises after a period of time. Love the consolidation and moderate volume aspects of it.


I've done routines similar to that...nice one too.
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natemason5

Ontario, CAN

It's only overtraining the shoulders if you use either split for too long. Depends on your goals...if you don't care about tracking your strength progress, switch it up every 3-6 weeks or so.

Nate
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Turpin

A simple Upper/Lower split for me , it covers all the variables that crossover of stimulus entails.

T.
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coach-jeff

Louisiana, USA

I'm also an upper/lower split guy. Have tried to make a 3 way split work before on multiple occasions (Upper Pushing, Legs, Upper Pulling)but "overlap effect" rendered that approach useless for me.

Pullover gives me sore triceps
Bench presses give me sore lats

etc.


Though I'm actually thinking about just going back to full body, since I have not gained any size from splits, or from more sets than usual.

If anything, my strength has regressed a bit, and I've actually lost a we bit of muscle with my 5 sets per bodypart program I've been testing out lately.
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coach-jeff

Louisiana, USA

I really love the idea of split training, as I LOVE working out. I would lift weights every day if I could. Waiting almost a week to train again is hard for me to do. But my recovery needs make that a necessity.
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Brian Johnston

Ontario, CAN

Depends on how you go about it. I wrote a book entitled Blueprint for Success and it covers in great detail how to apply various splits and how to cycle your training demands so that you can train very infrequently or very frequently (one body part per day) for the natural trainee. It has as much to do with backing off on some exercises or body parts as you work others harder and then alternating the pattern.
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coach-jeff

Louisiana, USA

Well I spoke to soon. I actually just measured my upper arms and have gone have gained slightly over 1/4 inch in a few months time. Couldn't believe it, so measured several times, then had my wife measure as well. No doubt about it, I gained a bit of size at age 48. Even though I've dropped a couple of pounds of scale weight.

I think I've gained some sarcoplasmic hypertrophy. But hard to tell for sure.
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coach-jeff

Louisiana, USA

Brian Johnston wrote:
Depends on how you go about it. I wrote a book entitled Blueprint for Success and it covers in great detail how to apply various splits and how to cycle your training demands so that you can train very infrequently or very frequently (one body part per day) for the natural trainee. It has as much to do with backing off on some exercises or body parts as you work others harder and then alternating the pattern.


I agree with this approach. Hard to up the volume on whole body at once. But doing so with one or two lagging bodyparts won't dig nearly as deep a hole into ones systemic recovery ability.

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AShortt

Ontario, CAN

Once you have been training for many years a set split is a lackluster way to go IMO. It may help for planning and ease of execution but it robs you of 'bang for the buck'. I prefer to completely vary the split format every week unless there is a particular body part being specialized one month. Perhaps I just like to over complicate things ;n)

Regards,
Andrew
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Runedog

Virginia, USA

My current workout is a 4 way split.

Legs (Squats/Supplimental Work)
Chest/Tris (Bench/Supplimental Work)
Back/Bis (Deads/Supplimental Work)
Shoulders (Shoulder Press/Supplimental)

I conduct this workout in a M-W-F fashion so each split is only done every 9-10 days. (ex. Week 1: Legs-Chest/Tris-Back/Bis: Week 2: Shoulders-Legs-Chest/Tris: Week 3: Back/Bis-Shoulders-Legs; Week 4: Chest/Tris-Back/Bis-Shoulders.....)

The benefit I have found using this workout is that you can train each body part very hard yet never feel overtrained.
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Ray200

Day 1: Legs, back and biceps (Front Squat, Overhead Squat, Chins and Hammer Curls)
Day 4: Chest and shoulders (Decline Dumbbell Press, Floor Press and Flyes)
Day 6: Legs and back (Sumo Deadlift, Pendlay Row and Back Raises)
Day 9: Shoulders, chest and triceps (Dumbbell Press , Dips and LT Extensions)

Cycle the above before returning to full-body routine.

Ray
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HDROB

Hitit wrote:
What split schemes do you like to do and why?

I know there are variables to both and either can be better depending on the individual.

How many like Chest/Back, Legs/Abs, Arms.

Or Chest/shoulders/tris, Legs, Back/ Biceps, Abs?

I enjoyed Push/Pull splits for a period but it was still a variation of full Body.

Anything else in different type split?




Presently, I'm enjoying a lower/upper body split.

WOA. Squat
WOB. Bench and Yates row or v-bar chin

This abbreviated routine fits my strength goals. It is to concentrate my efforts on squat and bench. I want a 200kg squat and a 140kg bench. I predict I'll be there in a three month period.
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Hitit

Thanks guys for all the variety of ideas. I just finished a split of upper push, legs and upper pull (Tues/Thurs/Sat). Only doing about 3 exercises each and then a 3 days rest now to compensate for any overlap. I feel very good with this thus far!

Brian
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Hitit

After beginning my second week of basically a pull/legs/push routine, (3 exercises each WO) I believe I may already be getting still too much overlap.

I can't get away from Chest when doing pulls and can't get away from lats when doing dips. And abs come into play allot with both for me.

I was thinking of the CHest/Back/abs, Legs, Shoulders/arms.

OR more probably an upper body/lower body split of maybe 5 exercises per session.

Anyone have any comments on either one over the other. I see the comments already listed for what some of you like. I think overlap maybe also individualized by certain individual body characteristics. Might explain why some like certain splits verses others.

I see both Jeff and Turpin (although I think T has made well with chest/back, legs/shoulders/bi/tri split - right?) both like the upper/lower types for overlap. I'm falling in that direction.

Thanks, Brian
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Brian Johnston

Ontario, CAN

If your abs are coming into play, then you are NOT lifting your chest high enough...

Chest high, shoulders square and stomach pulled in taut.

The only way to feel the abs is to drop the rib cage, which reduces pec stimulation, and this can (in turn) affect lat stimulation... and vice versa. Your mechanics are likely off, which accounts for the stimulus spill over. It's not an issue of your split application.
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