? for Iron Addict

  • Thread starter Thread starter DaPit26
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DaPit26

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What's up brother. I've got a question. By no means am I a newb, though the question is sort of queer. I've trained hardcore for 2 years. Diet, routine, everything down to a 'T'. I hurt my pec/shoulder about 6 months ago during a bench press comp. I trained 5 days Major Muscles- once a wk/ tri's bi's twice a wk/ and lockouts on seperate day) a week and everything went great, awesome gains and 55 pounds within those 2 years and over 150 pounds on all three lifts. Before that I did a WSB routine. Strength great but I didn't have great definition so I began my own routine. Now obviously everyone is different but I'm brand new to the 3-4 days splits. I know you're a PT and have a lot of knowledge on this subject. What seems to be the most effective and proven 3 day split?? When I get back to lifting, I probably won't be doing my 1-4 rep heavy routines like prior to injury, so I am looking for size, strength and of course the looks to go with it. If I can make it to the gym 4 days a week< i may try then a 4-day split, depending on cicrumstances. Thanks for any feed back

Pit
 
Bump for IA...my personal favorite three day split is the typical push-pull-legs. Currently I work a four day split that works great for me. Chest-tries, back-bis, shoulders-traps, quads,-hams. Abs nearly every training day and calves a couple times a week.
 
Last edited by a moderator:
liftsiron said:
Bump for IA...my personal favorite three day split is the typical push-pull-legs. Currently I work a four day split that works great for me. Chest-tries, back-bis, shoulders-traps, quads,-hams. Abs nearly every training day and calves a couple times a week.
Click to expand...

so you run the split than take a day or two off and begin again?
 
liftsiron said:
Bump for IA...my personal favorite three day split is the typical push-pull-legs. Currently I work a four day split that works great for me. Chest-tries, back-bis, shoulders-traps, quads,-hams. Abs nearly every training day and calves a couple times a week.
Click to expand...

I'd much rather do a 4 day split but I'll be going back to work here in about a week and work 4/ 12 hour days. I just don't have the energy after working that long and lifting heavy (some of you guys can- not me). Well lifting at the gym is tough after work, maybe I could just hit bi's at home on the 4th day?? 5 day split I had was the best for isolating every muscle to perfection but there's no way I could pull that off anymore.
 
liftsiron said:
Bump for IA...my personal favorite three day split is the typical push-pull-legs. Currently I work a four day split that works great for me. Chest-tries, back-bis, shoulders-traps, quads,-hams. Abs nearly every training day and calves a couple times a week.
Click to expand...
Just wondering how your chest-triceps and back-bi look like.
 
If you ran westside before just use the upper/lower split on the 4 day rotation. Use the rep range that is comfortable to you relative to the injuries you have, and as much volume as you KNOW you can tolerate. Before you know you are going to stall do a week or two of delaoding and you will make consistent progress that way.

IA
 
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