Split workouts

[BGun]

This thread is for people that do split workouts.
I was just curious to see how people split them.

I usually do one day of chest/arms, one day of back/shoulders/legs

[LiquidMercury16]

If you are going to do split workouts do them to have a decent load in exercises instead of fatiguing your CNS so much that you can't lift maximally.

Pair agnostic muscle groups.
Chest/bicep
Back/Tricep
Legs on a day of their own
Shoulders/abs

Or you could do a 5 day split
Chest
Back
Legs
Arms
Shoulders/abs

Or a 6 day split
Chest
Back
Quad dominant exercises
Arms
Shoulders
Hamstring dominant exercises as well as calves/abductors

Either way pairing more than 2 groups and doing 4-5 exercises 3-4 sets per an exercise is just asking for overtraining even more so than already overtraining doing split routines in the first place.

[Mr. Raw]

i split muscles that get used secondarily in other lifts like chest and tricep becuase on bench youre hitting your tricep as the secondary muscle, the first being your pec major.

so you could do a 3 day split.
1 - chest tri shoulder
2 - legs
3 - back bi's abs

[LiquidMercury16]

Actually depending on your form you would use tricep more on bench then pec. If you want a stronger pec you will use more triceps if you're looking for a bigger chest you'll use a wider grip to hit your pecs more. Also why would you pair muscles together that work as secondary muscles? Look at it this way. If you pair chest/tricep you are going to fatigue one of them out before the other and will not be able to lift as much weight in 1 rotation of your workout. If you split them up you will be able to lift heavier weights in that secondary type muscle and having a higher weight lifted total/workout rotation. Also going to help prevent over-training especially in your anterior delts and brachials.

[LiquidMercury16]

If you want a 3 day split I'd say:

Chest/Bi/Abs
Back/Tri/Forearms
Legs/Shoulders

[thebraincrane]

Really, if you want to maximize your performance, I would stick with a full body routine done 3 times per week (MWF). Then you can do speed, agility, quickness training on Tuesday and Thursday.

I have had good success with a 4 day routine. Upper body on Monday and Thursday and lower body on Tuesday and Friday. Then you can incorporate upper body plyos before you lift on Mon and Thur. Also, you can incorporate plyos and speed drills before you lift lower on Tuesday and Friday.
From a sports performace dimension - these two options would work the best!
Example:
Monday:
Plyos:
Med Ball Power Drops 3 x 10
Med Ball Woodchops 3 x 10
Strength:
Bench Press 3 x 5
Lat Pulldowns 3 x 6
Incline Press 3 x 5
Cable Rows 3 x 6
Shoulder Press 3 x 5
Weighted Chin-ups 2 x 6
Weighted Dips 2 x 6
Tuesday:
Plyos:
Med Ball Underhand Toss 3 x 10
Squat Jumps 3 x 5
Tuck Jumps 3 x 5
Box Jumps 3 x 5
Strength:
Barbell Squats 3 x 5
Romanian Deadlifts 3 x 6
Side Lunges 2 x 8
DB Step-ups 2 x 8
Calf Raises 3 x 8

This is just a quick example....

[LiquidMercury16]

Don't do the plyos unless you have a solid strength foundation. Most people (especially highschool atheletes) don't have a solid enough strength foundation that plyos will be as helpful as they could be and can lead to injury because of it.