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Jul 17, 2007 10:22pm

Sleeplifter

3,359 post(s)

If I pursue a very heavy routine based on an NLP cycle, on my core weeks which split seems more beneficial:

3x/week

Legs

Chest/Tris/Delts

Back/Bi's

OR

Legs

Chest/Delts

Back

Arms

Do you guys think 3 days is too few?

Jul 17, 2007 11:22pm

Naturalhfc

74 post(s)

For my NLP Core week I personally do the 4x per week split. Back - M, Chest/Shoulders - T, Off or 20min cardio & Abs - W, Arms - TH, Legs - F. I just don't feel like I'm doing enough with 3 days, although during heavy travel weeks and such I will switch to the 3x split.

Jul 18, 2007 2:24pm

JerryHermanto

1,284 post(s)

Dan,

I personally do not like to do delts or triceps on a chest day but thats just my own personal preference.

For me the split that has worked best is:

Chest, Bis

Legs

Delts, Tris

Back, Traps

Jul 18, 2007 5:04pm

Dr. Joe

Administator 3,319 post(s)

Dan, I'm with you:

WEEK ONE:

Monday - Back/bis

(core week deads)

Wednesday - Chest/delts/tris

(core week movements)

Friday - Legs

(core week squats)

WEEK TWO:

same schedule, but with the intensity movements/training style.

This means that my low back/legs have 5 days to recover from deads before squats. If I did squats Monday and deads on Friday, 5 days would never be enough time to recover from squats to get down into a deadlift position. When it's time to do squats again 2 weeks later I will have done my high-intensity leg work the preceeding Friday giving them 3 days until deads and you can recover much better from that. When training for size and strength I really like the day off between workouts for total body/nervous system recovery. I've tinkered with this for over a decade and this is what works best for me.

Jul 18, 2007 10:38pm

Cytrainer913

518 post(s)

When I do my Core/ power week I don't even do any arm work except for the secondary work it gets during the bigger moves.

Mon-Legs/Calves(squats and SLDL's)

Wed-Chest

Fri-Back/Shoulders

then comes my 4 day split w/o major squats or heavy stuff but still very intense with rep speed controlled whihc allows the weights to be light but very very hard.

Sun-Legs/calves

mon-chest/tris

tues-off

wed-back/bis

thurs-shoulders/traps

Jul 20, 2007 6:57am

Joe O

821 post(s)

ive been doing :

mon-chest, shoulders, cardio

tues-back, hamstrings, cardio

wed-abs cardio

thurs-arms , traps

fri-quads, calves

sat- abs and light cardio

sun- off

3 days a week i just feel undertrained no matter how heavy or hard i train

Jul 20, 2007 7:40am

Sleeplifter

3,359 post(s)

First of all, there is no way I can ever drag myself up to the gym to only hit abs and cardio..it's not worth the effort of putting the keys in the ignition to me..and I'll feel like I have trained everyday. I just knock everything out on my workout days.

As for the split, I think I'm going to the 4 day split since I will be doing alot of rack deads and my legs will not need the recovery time from traditional deadlifting.

Jul 17, 2007 10:22pm Sleeplifter 3,359 post(s)	If I pursue a very heavy routine based on an NLP cycle, on my core weeks which split seems more beneficial: 3x/week Legs Chest/Tris/Delts Back/Bi's OR Legs Chest/Delts Back Arms Do you guys think 3 days is too few?

Jul 17, 2007 11:22pm Naturalhfc 74 post(s)	For my NLP Core week I personally do the 4x per week split. Back - M, Chest/Shoulders - T, Off or 20min cardio & Abs - W, Arms - TH, Legs - F. I just don't feel like I'm doing enough with 3 days, although during heavy travel weeks and such I will switch to the 3x split.

Jul 18, 2007 2:24pm JerryHermanto 1,284 post(s)	Dan, I personally do not like to do delts or triceps on a chest day but thats just my own personal preference. For me the split that has worked best is: Chest, Bis Legs Delts, Tris Back, Traps

Jul 18, 2007 5:04pm Dr. Joe Administator 3,319 post(s)	Dan, I'm with you: WEEK ONE: Monday - Back/bis (core week deads) Wednesday - Chest/delts/tris (core week movements) Friday - Legs (core week squats) WEEK TWO: same schedule, but with the intensity movements/training style. This means that my low back/legs have 5 days to recover from deads before squats. If I did squats Monday and deads on Friday, 5 days would never be enough time to recover from squats to get down into a deadlift position. When it's time to do squats again 2 weeks later I will have done my high-intensity leg work the preceeding Friday giving them 3 days until deads and you can recover much better from that. When training for size and strength I really like the day off between workouts for total body/nervous system recovery. I've tinkered with this for over a decade and this is what works best for me.

Jul 18, 2007 10:38pm Cytrainer913 518 post(s)	When I do my Core/ power week I don't even do any arm work except for the secondary work it gets during the bigger moves. Mon-Legs/Calves(squats and SLDL's) Wed-Chest Fri-Back/Shoulders then comes my 4 day split w/o major squats or heavy stuff but still very intense with rep speed controlled whihc allows the weights to be light but very very hard. Sun-Legs/calves mon-chest/tris tues-off wed-back/bis thurs-shoulders/traps

Jul 20, 2007 6:57am Joe O 821 post(s)	ive been doing : mon-chest, shoulders, cardio tues-back, hamstrings, cardio wed-abs cardio thurs-arms , traps fri-quads, calves sat- abs and light cardio sun- off 3 days a week i just feel undertrained no matter how heavy or hard i train

Jul 20, 2007 7:40am Sleeplifter 3,359 post(s)	First of all, there is no way I can ever drag myself up to the gym to only hit abs and cardio..it's not worth the effort of putting the keys in the ignition to me..and I'll feel like I have trained everyday. I just knock everything out on my workout days. As for the split, I think I'm going to the 4 day split since I will be doing alot of rack deads and my legs will not need the recovery time from traditional deadlifting.

NLP core lift structure