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When building muscle, what's your split look like?
This is a discussion on When building muscle, what's your split look like? within the Training Zone forums,----- when you all are in a building stage (not leaning out), what does your split usually look like and how ...
When building muscle, what's your split look like?
when you all are in a building stage (not leaning out), what does your split usually look like and how many times a week are you working each body part?
I know that when you all are looking to lean out, many of you switch to Full Body workouts. If you are not one of those women, how does your lifting routine change (if at all) when you are leaning out versus trying to build more muscle?
Re: When building muscle, what's your split look like?
My lifting split doesn't change whether I am building or leaning out.
The way you build your muscle is the way to maintain your muscle...especially when dieting down. I lift heavy up until peak week before my competitions.
Right now I am doing a 4 day split:
Quads/Calves
Chest/Tris
Back/Hams
Delts/Bis
Re: When building muscle, what's your split look like?
Quote:
Originally Posted by Nic902
My lifting split doesn't change whether I am building or leaning out.
The way you build your muscle is the way to maintain your muscle...especially when dieting down. I lift heavy up until peak week before my competitions.
Right now I am doing a 4 day split:
Quads/Calves
Chest/Tris
Back/Hams
Delts/Bis
So working each BP just once per week?
What does the volume of sets/exercises look like per BP?
How does your lifting change when you are in "peak week" before your comp?
Re: When building muscle, what's your split look like?
Each muscle gets hit once every 5th day or so. (Example: Quads on monday, then again on Saturday.)
The exercises and volume is always changing depending on the workout I am doing..Some exercises are 4sets of 8-10 and some are 3sets of 5-6 and some are 2set of 10-12 or even 15-20. there is great variation. (my trainer mixes things up.) My opening exercise is always my heaviest/most intense...Right now I am using the 5/3/1 program for my squats, deads and military presses as I am trying to put on serious size and increase my strength.
As far as peak week goes, it's just a light workout to get a pump...not max efforts, no going to failure. BP Split Mon-Wed, Upper body circuit on Thurs and a little posing/pump up on friday...that's it til show time on saturday.
Re: When building muscle, what's your split look like?
Quote:
Originally Posted by Nic902
Each muscle gets hit once every 5th day or so. (Example: Quads on monday, then again on Saturday.)
Ok, so you are doing a 4 day split, but hitting weights 5 times a week, so one grouping will get worked twice that week? (By "week", I am referring to a 7 day Mon-Sun thing).
Re: When building muscle, what's your split look like?
Quote:
Originally Posted by FitCat
Ok, so you are doing a 4 day split, but hitting weights 5 times a week, so one grouping will get worked twice that week? (By "week", I am referring to a 7 day Mon-Sun thing).
I dont go by a Mon-Sun type week..
I usually train 4 days on, 1 day off although due to schedule I may train 5 on then 1 off. So the standard "calendar week" isnt relevant.
Re: When building muscle, what's your split look like?
Quote:
Originally Posted by Nic902
I dont go by a Mon-Sun type week..
I usually train 4 days on, 1 day off although due to schedule I may train 5 on then 1 off. So the standard "calendar week" isnt relevant.
Wow! 4 or 5 on is a lot of workout days in a row if you are hitting it heavy! Is your volume in these workouts very high?
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When building muscle, what's your split look like?
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