training 2x week w/split vs 3x wk full body

O

Omega_man

New Member
Hey everyone,
I'd like some feed back on doing each body part 2x a week with a split instead of 3x with a full body workout.
It would be:
M, Th: Chest (tri's), Shoulders
Tu, Fri: Back (Bi's), Legs, Calves
Wed, Sat, Sun off.
This would be the only change to my HST routine.

I am curious if doing more per workout hitting each body part 2x a week would be better (or at least a change) than 3. The frequency would be reduced, allowing for more volume per workout. Also, I feel coming into the Tues, Fri workout my body would be 100% fresh to start with either back or legs.

Thanks for any opinions.

O
 
O

I am going to probably do the same for my next cycle.

I'll keep it simple but will do:

15 x 2/10 x 3/ 5 x 6

Iso's will be as the mood goes.
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It sounds good on paper.

Im sure it would work good.

It just seems today higher frequency is what everyone is preaching (not just HST)

I actually am doing a different workout right now than HST and it good to do something different. However I am still following the principals of frequency and progressive load.
 
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(Fausto @ Jul. 19 2006,03:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">O

I am going to probably do the same for my next cycle.

I'll keep it simple but will do:

15 x 2/10 x 3/ 5 x 6

Iso's will be as the mood goes.
laugh.gif
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Thx Fausto &amp; Joe,
First I concidered an Am/Pm split 3x week as an ideal way to allow for more recovery prior to hitting legs/back, but for me, it would be hard to maintain that type of schedule.
My biggest concern in doing my proposed split was that I would be giving up my &quot;rest &amp; recovery&quot; day after w/o days (M &amp; Th) that I get from the basic HST. Do you think that since there will be 2 sets of two consecutive w/o days (M, Tu &amp; Th, Fr) and that there will be more volume on those days, that I should make any adjustments to diet (re. caloric intake, etc..)

Also, to balance my time out I was thinking of moving shrugs from shoulders over to do with back (Tu &amp; Fr). In doing this split, I am taking care not to allow a muscle to be hit directly one day, then indirectly the next day.

Thx,
O
 
My experience has been that that type of split works best for me when doing a 5X5 strength routine. 3 to 4 workouts per week work best for me when trying for hypertrophy.
 
im on a similar routine now 2x per week per body part added volume and i love it,i train mon wed fri sat(1 set per bp as apposed to 2).

i think when you start getting heavy on the poundages full body 3x per gets too grooling unless just doing one set throughout,which imo isnt enough.
 
I dont know what to say..
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I think Old and grey said it best though....if you are going to do 4 days a week do it with heavy weights like 5x5.

I would up my calories on those days as well.

From a recovery standpoint you should be good to go.

Not really sure about ilcars comment on 3 x a week full body being too much.

I am currently doing full body with heavy and light days 4 days a week.

Mon Wed Sat Sunday.

I am only doing 3 sets per muscle group.

I have got really lean by doing this....as matter fact I dont have to watch my diet as much on this schedule.

From my expierence any good sound routine will provide good muscle gains as long as there is a calorie surplus.
 
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(lcars @ Jul. 19 2006,14:56)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">im on a similar routine now 2x per week per body part added volume and i love it,i train mon wed fri sat(1 set per bp as apposed to 2).....</div>
Icars,
If you don't mind, could you post your current routine. This will give an idea of volume, etc.
I'm glad others here see a value in this type of routine.
I agree on the &quot;heavy&quot; weights 3x a wk esp during the 5's &amp; post 5's. On my last cycle it wore on me a bit. I might do the 3x a wk for the 15's &amp; maybe the 10's but then transition into the 2x when reaching the 5's on so on.

Thx,
Omega
 
the only problem i can see with that split is that doing all pushing on the same day ie chest tris shoulders, is that would you fatigue the pushing muscles before they get a good workout,and the same on the pulling day .
whereas with a pushpull workout the muscles are getting a longer break inbetween sets.
i dont want to put you of but maybe you will have to use less weight to do this.maybe not
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(Omega_man @ Jul. 19 2006,17:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(lcars @ Jul. 19 2006,14:56)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">im on a similar routine now 2x per week per body part added volume and i love it,i train mon wed fri sat(1 set per bp as apposed to 2).....</div>
Icars,
If you don't mind, could you post your current routine. This will give an idea of volume, etc.
I'm glad others here see a value in this type of routine.
I agree on the &quot;heavy&quot; weights 3x a wk esp during the 5's &amp; post 5's. On my last cycle it wore on me a bit. I might do the 3x a wk for the 15's &amp; maybe the 10's but then transition into the 2x when reaching the 5's on so on.

Thx,
Omega</div>
well ive been doing:

monday
chest 2 sets incline
2 sets dec
2 sets flat
shoulders
2 sets military
2 sets rear laterals
2 sets side laterals
back
1 set deads
2 sets rows
2 sets chins/pull-downs
wednesday

legs
2 sets squats
2 sets leg press
2 sets lunges
2 sets calves
arms
3 sets bi's
3 sets tri's i change exercises each cycle for arms

friday is a repeat of monday
and due to the heavy leg session i do a repeat of wednesday but only 1 set per exercise.
 
What is your results with this routine?
I'm going to try it now.


Omega_man and Icars could you tell me your best routine?
I saw your pictures and I have to say you both look super.
Have you been training HST all time?
Do your best gains come from HST or other systems?
 
You would pretty much have a little more time to recover so you will notice better strength gains. I did this and increased my bench 10 pounds every 5-6 days.
 
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