What's the best split? Workout Frequency?

GiftofGab

Hi,

I've been working out on and off for about the last 5/6 years. I've had to stop a number of times for a few months at a time due to travelling, injury, moving country etc. At the moment I've been training solidly for the only about the last 5 months.

I've recently upped the intensity from 3 day a week workout, to 4 days and just recently I started working out 5 days a week.

I'm happy with my diet and had a lot of help from a dietitian. I'm also on a cutting diet with another 4 weeks left.

My question is: what’s the best split routine for max growth? How many days a week should you work each body part?

My workout below primarily works just 1 muscle group per week.

My routine at the moment:

Monday
Back:
Deadlift 3x6
Inverted Row: 3x8
Pull-Ups: 3x6
Lateral Pull Downs 3x8
T-Bar Rows 3x10
Barbell Shrugs 3x12

Abs:
5-10 min ab workout

Tuesday
Chest:
Bench Press 3x6
Inclined Bench 3x8
Dumbbell Flys 3x10
Dumbbell Press 3x12

Calfs:
Calf presses: 3x10
Standing Calf raises with barbell: 3x12

Wednesday
Shoulders:
Standing Military Press 3x6
Dumbbell Side Raises 3x8
Bent Over Dumbbell Raises (for back of shoulders) 3x10
Front Plate Raises 3x10
Military Press alternating between front and back 3x12

Abs:
5-10 min ab workout

Thursday
Triceps:
Close Grip Bench Press 3x6
Skull Crushers 3x8
Dips 3x10
Triceps Pull Downs 3x12

Biceps:
Wide Grip Barbell Curls 3x6
Concentrated Curls 3x8
Hammers 3x10
Close Grip Barbell Curls 3x12

Friday
Legs
Squats 3x6
Front Squats 3x8
Leg Press 3x10
Hamstring Curls 3x10
Calf Press 3x10
Standing Calf Raises 3x12

Abs:
5-10 min ab workout.

My gym is very small and I workout on my lunch break in work. So my workouts are very quick but intense. I spend 45 mins max in the gym. My gym is also closed on weekends so can’t go then.

So which is the best split? I’ve been hearing a lot of conflicting things. Some say 3 days full body is best i.e. working each much 3 times a week instead of mine which is once a week. Other say 4 days.

TimeToShine

4 day push/pull is what I'd suggest.

A:
Squat
Bench press
Overhead press
Tricep assistance
Calf assistance

B:
Deadlift
Pullup
Row
Bicep assistance
Hamstring assistance

3 or 4 times a week depending on how you feel.

I don't know how you get through those sessions in 45 minutes. I think your routine has too much volume for someone who is trying to drop weight. You don't want a routine to give you "max growth" during the cutting phase. You want to retain as much muscle as you can and drop fat. Lift heavy and eat a lot of protein - low frequency and relatively intense sessions are the way forward.

runawaybishop

A good 4 day split is wendler 5/3/1 using BBB alt template.


Going for max growth and cutting at the same time is a bit counter productive. If you are cutting consider German Body Recomposition - http://www.t-nation.com/free_online_article/sports_body_training_performance/lactic_acid_training_for_fat_loss

GiftofGab

runawaybishop wrote: »

A good 4 day split is wendler 5/3/1 using BBB alt template.


Going for max growth and cutting at the same time is a bit counter productive. If you are cutting consider German Body Recomposition - http://www.t-nation.com/free_online_article/sports_body_training_performance/lactic_acid_training_for_fat_loss

i formed the opinion that during cutting and bulking, the workout stays the same. The only thing that changes is your cal intake. Plus also adding in a bit of cardio helps too. Not sure if I'm correct thou?

I'm thinking that 5 days in a row is maybe too much for me. I'll feel jacked on a Friday.

4 day split seems to be the way to go with hitting the same muscle group twice a week.

generic2012

Full Body 3 times a week, as much as you can do each day without hindering progression of weights. Muscle Protein Synthesis (making gAiNnz) only stays elevated due to exercise for about 48 hours so hitting muscles 3 times a week is the fastest and most efficient way. You're right about workout staying the same. Your workout should be primarily compound lifts with as much accessory work as you can fit in with hindering progression, as you cut calories your recovery will slow. So like carbs are easiest to cut from a diet without out having too much of a negative effect, accessory work can be cut from workouts. Like cutting carbs, only take what you need to, and you will hprobably have to take more and more out as time progresses.

runawaybishop

GiftofGab wrote: »

i formed the opinion that during cutting and bulking, the workout stays the same. The only thing that changes is your cal intake. Plus also adding in a bit of cardio helps too. Not sure if I'm correct thou?

I'm thinking that 5 days in a row is maybe too much for me. I'll feel jacked on a Friday.

4 day split seems to be the way to go with hitting the same muscle group twice a week.

The workout can stay the same but you will probably not make huge gains depending on how severe the cut is and how far progressed you were. A program with weight progression every session that is full body wouldn't be the best thing for a cut but it would be fine.

There have been a good few people on the forum that have reported good results with GBR.

Do cardio to improve fitness, not to lose fat. Strength work would burn more fat than cardio.