am&pm workouts

[KobyOne]

Hello fellow members, I am looking for your comments on a split routine such as Chest in am, Triceps in pm, or Back in am, Biceps in pm ect… I have recently learned (from this site, and members) that I should be eating before my workouts, which I was not doing previously, and so have changed up my training schedule. Now I only have an hour from 12-1pm to workout at a gym (private and feak’n expensive) 2 minutes from my work. So I figure if I am finding that this will not allow enough time I can switch to a am/pm type workout which I have never done before. I am looking for your opinions and comments on this, thanks fellow lifters.

I am currently reading the “A Training Philosophy For Solid Mass” which I am finding an excellent article. Thanks for the great reading material 2-Bodybuilding.com! Gain

KObyOne

[jerrywear]

how many days per week you going to do training split like this?

the only problem i see, you will not have enough time to recover. and can effect your growth. personally i do only one body part per training session,sometimes two which i do add calves to my chest workout and shoulders. other then that its only one body part.

but can you do it, yes you can.

another question, how long it takes for you to do one body part. for me not longer than 45 min for full training session. if you spend more time for one body part you will be over trained and you will not grow again just because you will not recover.

you need to look into few factor, what you want to do, what are your goals.

if you can please give us a bit more info on what your goals are and i will help you out more with your routine.

jw

[KobyOne]

I currently lift from Monday to Friday as follows;

Monday; Chest
Tuesday: Back
Wednesday; Legs
Thursday; Shoulders
Friday; Arms

I am looking to gain size and strength. You are right on the time factor, today I trained back in 50 mins and did about 24 sets between 8-15 reps, so maybe a split won't be nessessary. I think the trick is to keep the rest time to a minute or less.

Whatever help I can get would be great!


KObyOne

[jerrywear]

ok now i got clear picture what you want to do.

first and most important thing, never keep the same workout. changes are very important. so every training you mix and change the routine, you can keep the same exercises but different numeric order.
for example just show you how i start my chest training:

lets say one day i start with bench press, next workout i would start with incline bench press, and next with flies and so on and so forth. and after that i change other exercises as well.

i do switch to HIT program for a 4 to 6 weeks and back to normal training.

like you see i do never keep the same way or same angle of attacking the muscle. and this is very important in this sport.

for the training split i would suggest you to introduce rest days in between.
now you doing 5+2 i would suggest 2+1. that way you will get more rest, you will be more refreshed and you body will recover faster. so that will stimulate you muscle recovery and growth. same time power as well.

food-this is very important. you need to look at the food same as the workout, you cant miss meal at all, you gain few pounds you need to adjust everything accordingly as well. so lets say you are 200lb and you gained 5lb, so now you need increase protein, carb, fat intake as well, not much of the mathematics but very important. dont let your body to get used to same things.

if your diet is clean, you need to pig out at least one meal or day per week, and get back to normal diet very next day or meal.

so this is very simple way to do things, you just need to do it.

let me know if you have other questions.

[1bigpump]

I have always wondered about this as well that was some good info. I dont plan on doing split workouts like that, just always looking for new info.