after 2 years of gym. I am planning to go for a split routine.
ie chest and bicep
back and triceps
abs and legs
but I am having problem choosing how many excerises to do per split day?
Not the exact amount but give me a max atleast so that i dont over train muscles or go the other way around.
Currently i was thinking 4 for the chest and 2 for biceps
3 for back and 2 for triceps
and legs and abs as usual.
So help please!!!
How many exercise per split day?
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Re: How many exercise per split day?
Go for Chest and Triceps, Back and Biceps.
Press movements stimulate Triceps to some extent, as do row movements in relation to Biceps.
For Chest I'd go for roughly around 9-10 sets on it and at least one pressing movement, then a Tricep exercise with 3-4 sets.
Same with Back, roughly 9-10 sets, plus one Row movement and an exercise with 3-4 sets for Biceps.
This keeps the work on all things identical, so you're not favouring certain muscle groups, as getting a bit more Chest growth over Back, or vice versa, or a bit more Bicep growth over Tricep, or vice versa, could encourage dominance in certain muscles and physical issues relating from them, like pain, stiffness, hindered planes of movement etc.
Press movements stimulate Triceps to some extent, as do row movements in relation to Biceps.
For Chest I'd go for roughly around 9-10 sets on it and at least one pressing movement, then a Tricep exercise with 3-4 sets.
Same with Back, roughly 9-10 sets, plus one Row movement and an exercise with 3-4 sets for Biceps.
This keeps the work on all things identical, so you're not favouring certain muscle groups, as getting a bit more Chest growth over Back, or vice versa, or a bit more Bicep growth over Tricep, or vice versa, could encourage dominance in certain muscles and physical issues relating from them, like pain, stiffness, hindered planes of movement etc.
Re: How many exercise per split day?
this is what i sometimes do, and i think is the general rule for most.
M-Chest + Shoulders + Triceps
W-Legs(don't forget calves)
F-Back + Biceps
don't over train your shoulders either,they are used in almost all upper body movements, just keep that in mind.
M-Chest + Shoulders + Triceps
W-Legs(don't forget calves)
F-Back + Biceps
don't over train your shoulders either,they are used in almost all upper body movements, just keep that in mind.