How does this 6 day split look?

NotExactly

I'm thinking about starting a 6 day split after my Leaving Cert is over. I have been doing weight training for the past 3 years on and off.I'm 19 and 75kg. I'm not going to list the exact exercises but i'll definitely be doing squats, dead lifts,bench press, pull ups, dips and pressups.These are the body parts i'll be doing:

Monday: Back Biceps
Tuesday: Chest Triceps Shoulders
Wednesday: Rest
Thursday: Back Biceps
Friday: Chest Triceps Shoulders
Saturday: Legs
Sunday: Rest

I'll be doing two GAA training sessions a week with the odd game aswell so it's going to be pretty intense. Does that look alright? Should I change anything? Is weight training the same day as GAA training a bad idea? I might throw in abit of plyometrics aswell, should I do that before/after weight training? & i'm also thinking about doing some foam rolling. I would appreciate any help.

Thanks.

colman1212

What are your goals? Do you want to get stronger or increase endurance etc.

Looks to me like you are trying to do way too much.
So in one week you want to do 6 weight sessions, plyometrics, 2 GAA training sessions and play a match? If so you will need a serious amount of calories & sleep. Your body will also find it really hard to recover in time for the next training session. I'd cut it down to 3/4 weight sessions for a start and see how you get on.

Also you should be doing some weight training for your shoulders too.

Laisurg

Not a good idea with the GAA training and a match i would think, depends on the intensity of your training though but i don't think you'll be able to perform that well in the match with all that training, you'll have to eat a crazy amount with all that exercise and if you can't eat enough for it then you should cut the weight training down, i think it would be a good idea to have the rest day in the middle of the week as well.
Should do shoulders as well on one of the chest/tricep days.

NotExactly

colman1212 wrote: »

What are your goals? Do you want to get stronger or increase endurance etc.

Looks to me like you are trying to do way too much.
So in one week you want to do 6 weight sessions, plyometrics, 2 GAA training sessions and play a match? If so you will need a serious amount of calories & sleep. Your body will also find it really hard to recover in time for the next training session. I'd cut it down to 3/4 weight sessions for a start and see how you get on.

Also you should be doing some weight training for your shoulders too.

Goals are to get stronger and to basically bulk up and get stronger for GAA but still stay fit and quick because i'm a forward.Yeah I dropped the Wednesday session,'cause was too much.I forgot about shoulders and added them in thanks.

Laisurg wrote: »

Not a good idea with the GAA training and a match i would think, depends on the intensity of your training though but i don't think you'll be able to perform that well in the match with all that training, you'll have to eat a crazy amount with all that exercise and if you can't eat enough for it then you should cut the weight training down, i think it would be a good idea to have the rest day in the middle of the week as well.
Should do shoulders as well on one of the chest/tricep days.

Does Gym in the morning and training in the evening sound ok? I find myself to be a hard gainer so i'm going to have to get some serious calories in. Would 5 litres of milk a day be a good option?

Lantus

All the other exercise will make it hard to recover and could ultimatley be detrimental.

maybe try a 2 day split, say upper body and lower body like this.

Mon - upper
tue - rest
wed - rest
thur - lower
fri - rest
sat - upper
sun - rest

3 times a week so more conservative and managable with your other stuff. If it's too easy add in another session. If it's still too easy or you feel like you want more try a 3 day split.

(note I dont count rest days or duplicates on splits only the number of unique days.)

Mellor

NotExactly wrote: »

Monday: Back Biceps
Tuesday: Chest Triceps Shoulders
Wednesday: Rest
Thursday: Back Biceps
Friday: Chest Triceps Shoulders
Saturday: Legs
Sunday: Rest

That's not a 6 day split, its a 3 day split with 2 days repeated
Legs should be gett similar volume to other parts

magotch07

NotExactly wrote: »

I'm thinking about starting a 6 day split after my Leaving Cert is over. I have been doing weight training for the past 3 years on and off.I'm 19 and 75kg. I'm not going to list the exact exercises but i'll definitely be doing squats, dead lifts,bench press, pull ups, dips and pressups.These are the body parts i'll be doing:

Monday: Back Biceps
Tuesday: Chest Triceps Shoulders
Wednesday: Rest
Thursday: Back Biceps
Friday: Chest Triceps Shoulders
Saturday: Legs
Sunday: Rest

I'll be doing two GAA training sessions a week with the odd game aswell so it's going to be pretty intense. Does that look alright? Should I change anything? Is weight training the same day as GAA training a bad idea? I might throw in abit of plyometrics aswell, should I do that before/after weight training? & i'm also thinking about doing some foam rolling. I would appreciate any help.

Thanks.

Dude
your only 19 you dont wanna kill yourself by overtraining, if your GAA training too then maybe reduce it to a 3/4 day split

when its rugby season i do a 3 day split and then my rugby training too

Mon Chest /tricep
Wed Back /bicep
Fri Shoulders

i dont do legs but thats my own thing, scrummaging, rucking and cycling have my legs nice and bulky as is

make sure and enjoy your summer and rest up after the LC has you will need it

colman1212

magotch07 wrote: »

Dude
your only 19 you dont wanna kill yourself by overtraining, if your GAA training too then maybe reduce it to a 3/4 day split

when its rugby season i do a 3 day split and then my rugby training too

Mon Chest /tricep
Wed Back /bicep
Fri Shoulders

i dont do legs but thats my own thing, scrummaging, rucking and cycling have my legs nice and bulky as is

make sure and enjoy your summer and rest up after the LC has you will need it

Squats, deadlifts and especially powercleans are probably the most important exercises for rugby.
Start doing them and you'll find a massive difference on the pitch.

NotExactly

colman1212 wrote: »

Squats, deadlifts and especially powercleans are probably the most important exercises for rugby.

Could you say the same for GAA Football? I'm a forward BTW.

colman1212

NotExactly wrote: »

Could you say the same for GAA Football? I'm a forward BTW.

Yeah bigtime, having strong legs are going to help you with any physical sport. I'm not a huge Gaa football fan but I think the players have become a lot bigger/stronger over the last few years.

VonLuck

My advice would be to follow the Starting Strength program. Its especially designed for people wanting to build up strength quickly, especially for sports. Its a 3 day split and looks like this:

Routine 1:
Squat 3x5
Military Press 3x5
Power Clean 3x5

Routine 2:
Squat 3x5
Bench 3x5
Deadlift 1x5

So you may do the program as Monday (Routine 1), Wednesday (Routine 2), Friday (Routine 1) and continue to alternate, doing 3 routines a week. You may think that there is not much to it and you could easily lift more, or workout extra days, but if its building strength quickly that you want, this program is great.

If you google Starting Strength you should find a wealth of information. Here is the wiki on it: http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

TimeToShine

If you do choose the 3 day split, put shoulders and legs together. Your triceps will definitely give out before the primary muscle if you bench for your chest and then OHP for shoulders.

jimmy11

i'm similar to you but i play rugby. i'm 5ft 9 and 100kg..i play centre so had to keep my pace

heres the training i found very good :

monday: chest & arms
bench press
inlcine bench press
flys
preacher curl
tricep push down
overhead tricep extension
db curl
wednsday: back & shoulders
lat pull down
seated row
bent over barbell row
db shoulder press
barbell shoulder press
lateral raises
shrugs
friday: Legs
squat
leg press
deadlift
leg extension
leg curl
calf raise

this prograame alows you to build strenght but keep the power element needed for sport

i do my abs at home tuesday and thursday after rugby training

King of Kings

if improvement in gaa is your overall goal - I'd ditch the split it's too bodytbuilder-esque in my opinion.

As suggested try a upper/lower/upper split

look up routine where sport improvement is the goal rather than just hit the gym and do the splits and exercise the other are doing.

I like Joe defranco's stuff - it's straightforward (not a huge amount of fancy execises) and he has a large youtube library.

Here is one I have used quite a lot and will go back to it later this year.
http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html
(some day I'll stop posting this link!)

Laisurg

NotExactly wrote: »

Does Gym in the morning and training in the evening sound ok? I find myself to be a hard gainer so i'm going to have to get some serious calories in. Would 5 litres of milk a day be a good option?

I'd say build up to it from 3 days and see how you get along, a gallon of milk a day would be good but eat actual food as well, steaks etc are quite good as they've got a lot of protein as well as calories, things like chicken wouldn't be great, even though they've got loads of protein they're quite low on calories and with all that exercise calories is really what you want, if you can manage to eat about 3 thousand calories in solid food along with a gallon of milk a day i'd imagine you should be ok, see how it goes.

Although if you're naturally quite slim you'll probably need to work out very hard with heavy weights low reps (7-9ish) which is what i do and i do be wrecked for a few hours after.
Everyone's body is different so you just have to mix things up to find out what works for you.

NotExactly

colman1212 wrote: »

What are your goals? Do you want to get stronger or increase endurance etc.

TBH i'm not really sure I found Mr E's post on another thread and i'm confused:

80-100% of 1 rm: 1-3 reps X 5 sets = strength gains
50-70% of 1 rm: 4-8 reps X 4 sets = A combination of both strength and size gains
40-60% of 1 rm: 10-15 reps X 3 sets = Size gains
30% of 1 rm: 15 or over reps X 2 sets = Muscular Endurance
30-100% of 1 rm: with any reps or sets with explosive speed = power gains

How can you get size gains without getting stronger? and how can you get strength gains without getting bigger? i'm sorry i'm just confused on what rep range to use.

VonLuck wrote: »

Routine 1:
Squat 3x5
Military Press 3x5
Power Clean 3x5

Routine 2:
Squat 3x5
Bench 3x5
Deadlift 1x5

So this programme is for a combination of both strength and size gains?
I think this programme is a good idea as i'm getting the 'big lifts' and a couple of times a week at that.Is squatting three times a week too much aswell as playing GAA though?

Laisurg wrote: »

I'd say build up to it from 3 days and see how you get along, a gallon of milk a day would be good
Although if you're naturally quite slim you'll probably need to work out very hard with heavy weights low reps (7-9ish) which is what i do and i do be

I don't think i'll be able to stomach a gallon but i'll try it out for a couple of days. Would 7-9 reps be better than 3-5 as suggested above? I normally do 10-12 reps.

Thanks for the feedback.

TimeToShine

The program Vonluck posted is the standard Starting Strength Template. You're supposed to increase your weight by 5lbs on every lift and 10lbs on the deadlift every workout as well at eating at a surplus. It gives you a solid strength base after 8-12 weeks at which point you can move on to a good hypertrophy routine to get your size gains. SS will give you good size gains anyway, you should put on a good 15 lbs if not more, with a lot of that being muscle mass due to newb gains. You can squat twice a week if you feel it interferes with your GAA, especially as you get into higher weights. Make sure you have someone showing you proper form on the cleans, otherwise substitute them for bent over BB rows.

edit: Do 5 reps in the SS workout. Also, throw in Chin-ups on the first day and Dips on the second day.

magotch07

colman1212 wrote: »

Squats, deadlifts and especially powercleans are probably the most important exercises for rugby.
Start doing them and you'll find a massive difference on the pitch.

i do deadlifts in my back routine....would squat maybe once or twice a month

my explosive power is pretty good so i dont incorporate them into my routine weekly

Mellor

NotExactly wrote: »

How can you get size gains without getting stronger? and how can you get strength gains without getting bigger? i'm sorry i'm just confused on what rep range to use.

If you get bigger you will also get stronger.
If you get stronger you will also get bigger.

The two are obviously closely related, but they aren't directly proportional. Training for each is different, which is your priority? Aestheticlly bigger and somewhat stronger, or physically stronger and somewhat bigger.