Is this the most logical split.....ever? (somewhat kidding)

[sharkattack]

I've got a question or two regarding setting up a logical split and how to space out the different days. My current split is: Day 1-back & chest; Day 2-legs; Day 3-off; Day 4-shoulders & arms; Day 5-off; Day 6-repeat cycle. Abs are worked in throughout the week when I can fit them in.

My reasoning for going with the split that I've listed above is that I was always told that you should never do upper body work on consecutive days, i.e. chest & triceps on one day and back & biceps the next. The reasoning is that the shoulders receive too much work too often. It seemed to make sense so I adhered to it. Plus, the above split allows me to work out 3 days in a row if need be due to work constraints, traveling, etc. So, that being said:

1. Are there some general rules that I should pay attention to when putting together a split, i.e. separating certain body parts on different days, allowing for a certain amount of time off in before working the same body part again, etc.?

2. How much time in between workouts (for the same body part) is considered too much? Is working a body part only once a week considered enough? I know some guys squat only once a week, yet others seem to be fine with hitting legs every 4-5 days. (I understand it also depends on how hard they are worked as well.)

3. What about full body workouts? When I've tried them in the past, I seemed to run out of steam after hitting squats that I didn't have any gas left to hit chest and back. However, when you see pictures of the 'old time lifters' from the 40s and 50s, there were a number of guys who were in damn good shape and they strictly used a full body routine done 3x/week. (Isn't that basically the same as the Hypertrophy Specific Training that is 'popular' right now?)

4. How can you tell if you're: a) giving yourself too much time in between workouts (for the same body part), or b) not allowing enough time for recovery before working the same body part again?

Any help you can offer will be appreciated. Part of the reasoning behind me asking these questions is that due to work & family obligations, it's sometimes hard to stick to a very rigid schedule. If I know that I won't be able to lift for a few days, I'll lift 3 days in a row (per the above schedule) and then take a few days off. Other times, I have no problem sticking to the 2 on, 1 off, 1 on , 1 off, repeat type of schedule. Surely I'm not the only guy here who likes to lift, yet has outside obligations that cut into the time available am I?

Thanks to all who can help or offer suggestions,
Scott

[Azure]

Meh. Some people would say there is no such thing as a 'logical' split.

I tried to do the whole 'split' routine a while ago.....I got bored.

Now, I do squats, deads, rows, cleans and presses in the same workout.

Obviously, if you're just starting, that might be much, and YES, I am 'dead' when I'm done, but at least I feel like I'm doing something.

EDIT: I also do those workouts 3x per week. I'm probably going to overtrain soon, but its fun.

[zenpharaohs]

Originally Posted by sharkattack

I've got a question or two regarding setting up a logical split and how to space out the different days. My current split is: Day 1-back & chest; Day 2-legs; Day 3-off; Day 4-shoulders & arms; Day 5-off; Day 6-repeat cycle.

This only makes sense if your back day really isn't heavy enough to prevent legs the next day, or else your leg day is light enough that you can do it right after a heavy back day.

Well, I don't like a split which doesn't let you have heavy legs and back.

[brandedx]

I'm a pretty big fan of split routines. I find every time I try and do too much in one work out, my motivation drops off very quickly as the workout progresses.

Here's the type of basic split i've used for quite a few years now.

Day 1
Chest & Triceps

Day 2
Back & Calves

Day 3

Quads & Hamstrings

Day 4

Shoulders and Biceps

Typically I would use a 2 on, 1 off approach...and do some sort of cardio and ab work on the off days. Right now i've actually converted it into a 2 on, 1 off, 3 on, 1 off approach and moved arms to their own day.

In terms of rest and recovery there are a few things I focus on.

1. I try not to work similar bodyparts two days in a row....ie...don't do shoulders one day and then back the next.....or back one day and biceps the next.

2. Individual bodypart recovery for me usually takes between 3 -5 days. Most upper body will be fine within 3-4 days, but frequently legs takes a full 5 days.

3. Many people will cycle heavy and light days for bodyparts. I like overlaying a heavy/light sequence onto the above rotation...ie...Heavy Day 1, light day 2, heavy day 3, light day 4...then swap, light day 1...etc...

4. The above workout basically works each of the smaller body parts twice a week, which helps in active recovery....ie...biceps worked on own day with shoulders...but still get decent stimulation from back workout...

5. The final thing to consider is your experience level. The first few years of training it is very difficult to generate the same level of intensity as someone who has been lifting for 5 years. Because of this I would consider doing 3 bodyparts in one workout so that every bodypart could get worked (fully) twice in about 8 days.

I never grew more than when I followed this:
Day 1
Chest Shoulders Triceps
Day 2
Back & Biceps
Day 3
off
Day 4
Chest Shoulders Triceps
Day 5
Legs
Day 6
Back & Biceps
Day 7
off

I wish i could duplicate the gains I made on that program now, but at my current BW and age, its just too hard on my body.

I gained 20 lbs of no kidding quality muscle following that workout. Of course I was 17 at the time, and eating like crazy. I went from 160lbs at the start of the school year (August) to 180 lbs by Christmas). I didn't really track bodyfat at the time, but i didn't get new jeans so it couldn't have been too much.

[shawn_e]

I was going to try something like this, is it too much:

Day 1
Chest Shoulders Triceps

Day 2
Back & Biceps, cardio

Day 3
Cardio, Abs

Day 4
Chest Shoulders Triceps

Day 5
Legs,abs

Day 6
Back & Biceps

Day 7
Cardio, Abs

I am trying to cut fat and keep lean muscle.

[brandedx]

Its hard to say. How many total sets are you planning?

If you're still fairly young, then its probably not too much. If you're into your 30s..i would cut back a bit.

[Azure]

I don't like telling people its too much, or too little.

Try, see if it works.....then change it up. Everyone is different.