Splitting training?

beggars_bush

Please give me some advice on splitting my weight training

I intend to split my weekly three visits to the gym into all weight training as opposed to any cardio as i'm happy enough with my fitness levels etc and diet

what is the best way to do this? I'm using a combination of free weights, compound lifts, body weight exercises and machines. I'm generally training to gain strength for playing field sports. so its 8-10 reps with 4 sets

would this be suitable...

day 1:
chest, back, shoulders, arms
day 2:
legs, core work
day 3:
chest, back, shoulders, arms

then alternate it the following week? or do i need to split it further?? thanks

BossArky

Day 1: Upper Body Pushing
Day 2: Upper Body Pulling
Day 3: Legs

Abs every day. Calfs and Biceps 2 of 3 days.

Colm_OReilly

You really don't need to split at all, nor should you.

If you're primarily training for strength, ditch the machines, lower the reps and sets and stick to compound lifts like deadlifts, squats, press, bench. Add in the power clean so you have a degree of power transfer over to your sports (which I'll presume is either gaa or rugby)

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki for more information.

Jonny303

BossArky wrote: »

Abs every day. Calfs and Biceps 2 of 3 days.

Out of intrest, have you many examples of exercises using free weights for calves. Its a muscle ive always seemed to neglect (except when I was like 16 when i seemed to be the other way):p

aye

Jonny303 wrote: »

Out of intrest, have you many examples of exercises using free weights for calves. Its a muscle ive always seemed to neglect (except when I was like 16 when i seemed to be the other way):p

http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Dumbbell+Calf+Raise

beggars_bush

can you give a a list of the suggested compound exercises so, i should be doing? I am squatting and benching already.

using lying press for calves, cable lat pulldown, have a chin up bar (wide and narrow grips) as well

dumbells for shoulders, biceps, chest flys, dips for triceps

sit ups for the core, ieighted sit ups and turns, along with some stabilisation exercises like the superman position

BossArky

Jonny303 wrote: »

Out of intrest, have you many examples of exercises using free weights for calves.

1) Hold a dumbbell in each arm, feet flat on the floor, stand up on tippy toes.

2) Do the above but with toes raised on a step so that your heels can start off below toes.

3) Do both of the 1 & 2 in a smith machine rack. This way you can use a lot more weight and don't have to bother with balancing the weight.

4) Do 1 on the leg press.

5) Stand with heels on a block. Start off with toes below heels and pull them up.

6) Do 1-5 with one leg instead of two

7) Do 1-6 with toes pointing either slightly out, straight forward, or slightly in.

beggars_bush wrote: »

can you give a a list of the suggested compound exercises

• Bench Press
• Deadlift
• Squat
• Pull Ups
• Bent Over Rows
• Power Clean & Press
• Mud Wrestling
• Barbell Lunges