Thinking about starting a 6 day split versus my current 4 day - thoughts?

Discussion in 'Fitness & Nutrition' started by Shady VW, Nov 20, 2005.

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  1. Shady VW

    Shady VW New Member

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    Right now I'm on a 4 day upper/lower split.

    Monday: Upper
    Tuesday: Lower
    Wednesday: Rest
    Thursday: Upper
    Friday: Lower
    Saturday: Rest
    Sunday: Rest

    However, I feel like I get worn out and I have too much to do on my upper body days, so I was thinking about splitting my upper body workouts up.

    Monday: Chest/Tris
    Tuesday: Lower body
    Wednesday: Back/Bis
    Thursday: Rest
    Friday: Chest/Tris
    Saturday: Lower body
    Sunday: Back/Bis

    Thoughts? Should I stay with what I'm doing or switch to the 6 day split? I get plenty of sleep if that is a concern with recovery time.
     
  2. blam

    blam New Member

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    Post what your upperbody days currently look like.
     
  3. ~stangzorized~

    ~stangzorized~ New Member

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    No shoulder or trap work?
     
  4. Shady VW

    Shady VW New Member

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    Would be done on back days
     
  5. Shady VW

    Shady VW New Member

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    5x5 Bench press
    Flat dumbell press
    Incline dumbell press
    Skullcrushers
    Pec Tech
    Tri pulldowns
    Standing bicep curls
    Hammer curls
    Dumbell shoulder press
    Barbell shoulder press/military press
    Front raises
    Shrugs

    Seems like so much packed into one day :hs:
     
  6. damiand

    damiand Proceed

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    cutting or bulking?
     
  7. Shady VW

    Shady VW New Member

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    Bulk
     
  8. Shady VW

    Shady VW New Member

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  9. blam

    blam New Member

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    Ok, few things. You dont need 3 bench press varities. That is a lot of volume. On top of that you are doing Pec Dec shit. Also, that much pressing hits your tri's and delts hard you dont need more then one exersise for tris' and shoulders if you are doing a lot of pressing.

    Secondly, were is your back work?

    Most upper/lower splits have upper days that look something like this:

    Bench Press(Horizontal Pressing): 5x5 or 4x6 or 3x8
    Horizontal Rowing(Cable row, BB Row): " "
    Horizontal Pushing(aka Military Press): 3-4X8-12
    Horizontal Pull(Chins, LatPulldown): " "
    Tri's Work: whatever, usually higher rep pump shit
    Bicep Work: same as Tris'

    You can throw traps in there if you want. Or even on leg day or something aslong as you dont go crazy.
     
  10. khari

    khari Guest

    You would probably do a lot better if you randomly slashed half of that and just focused on what's left. That's way too much.
     
  11. Shady VW

    Shady VW New Member

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    Hence why I wanted to split it into 2 days.
     
  12. khari

    khari Guest

    First I would continue doing the upper/lower split with reduced volume and see how that goes. There's really no need to lift 6 times a week. You do need to recover at some point too.
     
  13. Shady VW

    Shady VW New Member

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    1 full day of recovery.
     
  14. Bobert

    Bobert OT Supporter

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    I read that as 6 a day compared to 4 a day :eek4::eek4::eek4::eek4:
     
  15. onslaught61

    onslaught61 OT Supporter

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    well what are your goals? 1 day of recovery is pushing it, i would at least have 2/3.
     
  16. V!

    V! New Member

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    I noticed that you are currently not working out on Saturday/Sunday

    Are you willing to give that up to work out?
     
  17. Shady VW

    Shady VW New Member

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    Well I have the whole days usually, so I don't see why not. :dunno:
     
  18. Phineas Q Stork

    Phineas Q Stork Active Member

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    holy volume batman. on one of my upper days, i do bench, military, one thing for tris, some sort of row, and the maybe some bis and I'm worn out from that
     
  19. onslaught61

    onslaught61 OT Supporter

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    yea i think hes overtraining
     
  20. Phineas Q Stork

    Phineas Q Stork Active Member

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    Do you currently not do any back work?
     
  21. lif

    lif New Member

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    You're central nervous system is gonna freak, lower the volume man, I do a 5 day split

    Monday : Chest
    Tuesdy : Back
    Wednesday Bis/Tris
    Thursday: Legs
    Friday: Shoulders/Trapz/Forearms

    A typical workout i do is 3-5 exercises per day,

    Chest: 5X5 DB Bench
    5X5 Incline
    3X8 Flies*
    1X8 Cable Crossovers*

    *Making sure to flex for at least 1 full second
     
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