I have stopped training 7 days a week,just 6 times now .I would like to train 5 days a week, problem is i'm having trouble fitting every thing in. I currently do this routine:-
Mon-chest & tris
Tues-Back & bis
Wed-Core & neck
Thurs-Delts & traps
Fri-Legs & chest
Sat-Bis & back
Thing is i would still like to train chest twice a week as this seems to work really well for me(heavy monday,lighter and less volume on friday at the moment) any ideas guys?

Jake wrote:I have stopped training 7 days a week,just 6 times now .I would like to train 5 days a week, problem is i'm having trouble fitting every thing in. I currently do this routine:-
Mon-chest & tris
Tues-Back & bis
Wed-Core & neck
Thurs-Delts & traps
Fri-Legs & chest
Sat-Bis & back
Thing is i would still like to train chest twice a week as this seems to work really well for me(heavy monday,lighter and less volume on friday at the moment) any ideas guys?

Dont do chest twice aweek..but do heavy and light in the same workout? First few sets youe heavies, then back off on your light\pump sets?

Mon - Chest \ Shoulders
Wed Back\Bi
Thurs - Legs \ Triceps

No good?

I dont think a three day split would allow for the amount of volume i use,typically 22-26 sets per body part.Works,but i do think i need to get one more day off a week.Dont get me wrong,my routine works for me but i'm not getting any younger and the aches and pains are starting to set in,starting to feel drained aswell.

too complicated by far imo.

Like KP said, why not three sessions? And rotate them every 5 days.

My 3 day would:
Chest & Back (could do calfs & neck at beginning or end)
Arms & Shoulders (could do calfs & neck at beginning or end)
Legs (core worked here)

Or a 4 day split would be to have arms & shoulders as separate.

I'm a big fan of pairing agonist with antagonist muscles; chest & back, bi's & tri's

imo pairing back & bi's means you can't put enough effort into the latter bi/back exercise cos you already fatigued it... might be could now & again, but as a general rule I don't agree.

Anyway, that's my 2p

first off, what are you really aiming for mate? just to get this straight you want to do powerbuilding style training yeh?

I do indeed,like i say just need another day off.Still gaining strength,just not as quick as i used too.5 years ago i could train 7 days a week no problems but age is catching up.

Think i will just drop saturdays workout and have the weekend off,see how that works.

Jake wrote:typically 22-26 sets per body part.

Whoa!!! is this the norm?

Doubt it,but it works for me.Tried less volume just didnt work,nor did 3 or 4 times a week.

Canuck PT wrote:

Jake wrote:typically 22-26 sets per body part.

Whoa!!! is this the norm?

Hell yeah!

Jake, try my 5 day split but mix chest up as I do.

It was because of your split that i thought i would go to 5 days with the weekend off Not many do the volume that we do Alex. Think i will give it a go,its certainly doing you the world of good.Have to do legs near the end of the weak though,wont be able to push barrows and carry 9 foot concrete posts otherwise!

Jake wrote:It was because of your split that i thought i would go to 5 days with the weekend off Not many do the volume that we do Alex. Think i will give it a go,its certainly doing you the world of good.Have to do legs near the end of the weak though,wont be able to push barrows and carry 9 foot concrete posts otherwise!

You can easily swap legs to a Friday and move everything a day earlier.

I just found at most gyms that Monday seems to be Chest Monkey Day and no one does Legs on a Monday.

Yep,thats what i was thinking,gonna start that routine monday.Havent done much training this week so start afresh monday.