ShapeFit.com

[snorkles]

Hi just asking out of curiosity. Does performing split routines 6 days get better/faster results?

Since let's say :

Day 1 you train Chest and Biceps
Day 2 you train Back and Triceps
Day 3 you train Shoulders and Legs

and restart the process after having done from day 1 to 3. I know it is a MUST to rest so that the body grows but wouldnt you be resting that body part for 3 days before hitting it again?

Sorry If I dont make sense. Just a thought.

Right now I use this split routine and I am doing it 3 days a week only. And IT IS WORKING because I am feeling sore as hell the day after. And I love it knowing that pain = results.

Day 1
Chest-
Barbell Bench press (6 sets 8 reps)
Dumbbell Bench press (6 sets 8 reps)
Incline bench/Decline bench (4 sets 8 reps)
Flies (4 sets 8 reps)

Biceps ?
Dumbbell Hammer curls (3 sets 8 reps)
Dumbbell Bicep curl (3 sets 8 reps)
Concentration curl (4 sets 8 reps)
+abs

Day 2
Back ?
Dumbbell rows (6 sets 8 reps)
(lower) Front pulldown (4 sets 8 reps)
(upper) Rear pulldown (4 sets 8 reps)
(pectoral) Close Grip Pulldown (4 sets 8 reps)
Triceps-
Barbell Skull crusher (6 sets 8 reps)
Triceps extensions (3 sets 8 reps)
Chair dips (3 sets 10 reps)
+abs





Day 3
Legs ?
Deadlifts (6 sets 8 reps)
Squats (6 sets 8 reps)
Lunges (3 sets 8 reps)
Calf raises (4 sets 10 reps)

Shoulders ?
Dumbbell military press (6 sets 8 reps)
Front Dumbbell Deltoid Raises (3 sets 8 reps) (*hold like hammer push inside)
Seated barbell military press (3 sets 8 reps)
Shoulder shrugs (4 sets 10 reps)
+abs


thanks

[swanso5]

- no iot doesn't, they will slow down if anything from lack of recovery time...you grow and get stronger when you rest, not in the gym
- yes you do the rest the body PART but not the BODY...if you run a full 42km marathon that uses legs only i bet you wouldn;t follow that up with a max effort chin up day the next
- you're sore enough after 3 days, imagine how you'd be after doubling your training days...always sore
- far too much overlap and on the road to overtraining...bb bench, db bench, inlcine and decline bench all in one session??? agh no...and flies after that...no
- same with curls, they're all the same really...never do concentration curls again
- try actual chin ups instead of dodgy pulldowns
- overlap for tri's too
- at least your leg day is good...can the calves though waste of time
- never do shoulder raises either...you don;t need them if doing shoulder presses...don't need 2 shoulder presses though either
- i don't like shrugs either

read this and make a program from it:

http://steelmuscle.freeforums.org/viewtopic.php?t=131

[snorkles]

ok thank you. was just curios. will continue with a 3 day split then. thanks again