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two day split ideas

Pritchard Posts: 1,212 Joined: 2004/03/02	2005/05/22, 11:15 AM you probably know me, and know that i have been working out for probably a couple of years, getting more serious since i joined the gym a couple of months ago. i have got a good all over 'base', and now i want to go into the world of body building, using the next three months to get a good start before i go to college. i go up the gym on mondays and thursdays and since i joined i have been doing a full body workout twice a week. but, if im right from what ive read then this wont be the best way of gaining mass. what would you say was the best two day split? -------------- driving to eat a carvel cake
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/22, 03:21 PM only 2 days? you can't squeeze in one more day? -------------- " The only true eye, is your minds eye"- plato
Pritchard Posts: 1,212 Joined: 2004/03/02	2005/05/22, 03:24 PM ive got my band to think of too. i could do mondays, tuesdays and thursdays. so any good three days? -------------- driving to eat a carvel cake
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/22, 03:32 PM well thats easier..... chest back legs shoulders arms or shoulders/back legs biceps chest tris or chest arms legs shoulders/back -------------- " The only true eye, is your minds eye"- plato
Pritchard Posts: 1,212 Joined: 2004/03/02	2005/05/22, 03:39 PM the thing is, if i did a three day split then the workout wouldnt take that long. thats £2 a time for not very long in the gym. -------------- driving to eat a carvel cake
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/22, 10:19 PM You shoudl try and be out of the gym in 1 1/2 hours at most..........its quality not quanity. -------------- " The only true eye, is your minds eye"- plato
	2005/05/23, 04:01 AM 2 day is fine but you'll need to train heavy....either you can do upper body/lower body...or you can expand your training cycle to 10 days for example and split it into 3-5 ... problem with this type of training is that you'll need to control the volume per muscle...no more than 2 exercises and 8 sets ....and probably more like 1 exercise per bodypart...although you can throw in drop sets, super sets, and such...to make those few sets very hard... 2 day split on 7 day cycle... 1. (upper body)deadlifts+shrugs/incline bench press/rows/military barbell press/close grip flat bench/pull ups 2. (lower body)squats, SLDL, calf raises, barbell curls, front/lateral raises.... or you can do 1. compound lifts 2. auxillary lifts almost like a powerlifting workout... 3-4 sets max...2-8 reps... per exercise....to make exercises more difficult you can superset maybe the last set of each exercise with another for that same muscle....incline bench press + push ups, or drop teh weight on cable stack and keep going...squats+ step ups or lunges...etc... 3 day split: depends on whether you want to train opposing muscle or push/pull/lower body, or muscles which work together during exercises, or you want to work big muscles with smaller ones, or any other split which makes you comfortable... 1: Push/Pull/Legs or chest/triceps/shoulders,back/bi,legs 2. Chest/back, arms, shoudlder/legs 3. Back/Tri, Chest/Bi, Legs/Shoulders I would choose 3rd option ....just because if I am training a big bodypart, I am exhausted so I don't want to train heavy in addition for another big body part so that smlal bodyn parts are easier to handle...
Pritchard Posts: 1,212 Joined: 2004/03/02	2005/05/23, 10:32 AM thanks alot, you know alot about alot. i guess it was pretty obvious to to upper body and lower body for a two day thing. what is SLDL, that is my only question? thanks again.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/05/23, 07:16 PM Stiff legged dead lift. chest and back make for a nice supper set...... -------------- " The only true eye, is your minds eye"- plato
	2005/05/23, 10:39 PM only problem is if you want to hit either one with any intensity, especially back.....you will have significantly less for the other body part...I am dead after back exercises so no energy for chest...and if I do chest first my back workout will be crap.... stiff legged deadlifts are great for developing hamstrings(as well as glutes)....and it helps your deadlift...
Pritchard Posts: 1,212 Joined: 2004/03/02	2005/05/24, 07:22 AM ok then, cheers for the help lads. -------------- driving to eat a carvel cake