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Originally Posted by
Plate Smacker
What is your split?
Exactly!
My opinion is pretty much everyone I see overtrains arms. They get plenty thrashed during back, chest and shoulder days. If you can swing a split that allows a bi/tri only day, I bet you’ll see some results. Also, the overtraining I see is simply too many sets and little to no real focus. Everybody (except me it seems) wants big arms. So I see these guys at the gym throwing huge weights around with no regard to what they are doing.
I always say that there are dozens of ways to do things right but hundreds of ways to do things wrong.
To each his own but my clients have always gotten results.
I’ve never curled over a 40lb dumbbell and maybe 120 on a bar, maybe. I’ve always been about intensity and that mind/muscle cliche’.
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Originally Posted by
Plate Smacker
@Cowboymike What is your split?
Currently (as of the new year I switched my program up) I’m running-
Sunday: Arms
Monday: Legs (quad focused)
Tuesday: Chest
Wednesday: Shoulders/Back
Thursday: Legs (Hamstring focused)
Friday: off
Saturday: Legs (full leg day)
But I may have bitten off more than I can chew and am being put into a forced day off tomorrow for some mandatory rest time due to severe cramping and painful knotting..
I was running most of last year:
Sat/sun:
off (except an occasional light cardio on elliptical day to do after tanning)
Monday: Full arms
Tuesday: Chest
Wednesday: shoulders and back
Thursday: Legs
Friday: double dipped on a body part that may have experienced a subpar workout.. or make up day if one has to be missed.
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I guess I should mention my split.
These can fall on any day but always in this order:
Chest/Triceps
Back/Forearms or brachioradialis or bicep detail movements
Legs
Day off
Shoulders
Biceps
As I said, I don't really care about arms specifically but recently started the Bi day because I find I enjoy having some strength to do curls.
You'll notice that there are always a couple of days rest for accessory/assistance muscles so they are "fresh" yet get worked twice a week.
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