Anyone ever heard of an effective 2 day split??

[DaPit26]

Talked to a guy who competed in OH, today at my physical therapy appt. He used to do chest/tris/shoulders and back/legs/biceps the next day. He would do them twice in every 7 day week. EX. Mon-Tues , OFF Wed, Thur, Fri Sat-Sun
Kind of weird. Worked well for him I guess.

 

[DADAWG]

Talked to a guy who competed in OH, today at my physical therapy appt. He used to do chest/tris/shoulders and back/legs/biceps the next day. He would do them twice in every 7 day week. EX. Mon-Tues , OFF Wed, Thur, Fri Sat-Sun
Kind of weird. Worked well for him I guess.

i would think that 3-4 days between workouts would be better instead of mon/tues . why not mon/thurs?

 

[liftsiron]

Talked to a guy who competed in OH, today at my physical therapy appt. He used to do chest/tris/shoulders and back/legs/biceps the next day. He would do them twice in every 7 day week. EX. Mon-Tues , OFF Wed, Thur, Fri Sat-Sun
Kind of weird. Worked well for him I guess.

Maybe it did work well for him...but perhaps another split would have worked even better. I cannot even think of doing Back and legs the same day.

 

[DaPit26]

Maybe it did work well for him...but perhaps another split would have worked even better. I cannot even think of doing Back and legs the same day.

Exactly. I focus on deads, squats, tri's, chest more than anything else. I couldn't do that split because I'd be fatiguing important muscle groups (ex. tri's after chest, deads after squats, etc....) IMHO this seems pointless. I'm still trying to figure out the best PL 3-day slpit. May go back to WSB... Ditch the whole bicep routine, it's a useless beach muscle anyway

 

[BigSickD]

My old roommate who won the MW class in the '01 USA, would train Chest, shoulders and tri's on Mon and Thurs. Back and bi's on Tues and Friday and Legs once a week on Wed. He did this 20weeks out up untill the show. Worked for him, but he was not the norm. I don't think a guy could really add size this way, but for cutting, when you are weaker, it could work.

 

[xander_cage]

Monday:
Bench (Flat, Incline, Smith Variations, whatever)
Shoulder Press (Military, BTN, Smith Variations) or Heavy Upright Rows
Overhead Dumbell Press or Close Grip Bench
Lat Pulldowns
Rack Deads or Full Deads or Bent Barbell Rows

Wednesday
Curl Movement
Hammer Curl/Forearm Movement
Calf Raise
Squat or Leg Press
Leg Curls or Stiff Leg Deadlift

Firday
(Monday's workout)

Next Monday's
(Wednesday workout)

Repeat.

It's taken directly from DC training, and it works. There's no reason to do 20 sets or 4 different movements per bodypart - just focus on getting stronger overall and you will grow, overall.