AM/PM Split - How?

W

wartiger

New Member
Hello,

I'm playing with the thought to try out an AM/PM Split.
What I should I consider?
Exercises I'd like to do are:
- Deadlift
- Bench Press
- Dips
- Row
- Chin Ups
- Military Press
- Upright Row
Would it be possible to do also squats when doing deadlifts?
What do you suggest? How should I split up the exercises? How many sets per exercise?
I would train on Monday, Wednesday and Friday.
My traning time should be between 30 and 45 min.
I do also various exercises for my abs (crunches... etc) between the "main exercises" (listed above). Should I do that twice a day or is that too much for my abs?


Thanks!
 
am/pm MWF is great if your schedule allows it. I did it 2x and split mine up this way:

AM: squats, bench row, OH press
PM: deadlift, dips, chins, OH press

I only did one top set though, except for an extra set sometimes in the 5's.
 
Hey,

thanks for your reply!
What do you mean with "MWF"?
According to which system did you plan your training schedule?
As you wrote, you trained the whole body twice a day?! Why?
Why not train one part in the morning and the other in the evening?
And what other experiences did you make with that system?
:-)

Basil
 
I used HST, there are several threads regarding 2x a day 3x a week training.

I trained 2x a day because the more the muscles are loaded the better the hypertrophy. I never go to failure, wasted years with HIT.

You could do a split, but I prefer whole body workouts. from my experience, it's a great routine, however, you have to really eat to gain from such frequency. I stopped because my squats and deadlifts were 400+ in the 10's and I just couldn't handle 3x a week deadlifting for too long. I usually made my sets, but the last few weeks I would dread doing the PM workout because of the deadlifts, and I love to deadlift.

If I do it again, I would substitute the Monday & Friday deadlifts with cleans.
 
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