Please help me understand...
- Thread starter Reese777
- Start date
a split means splitting up muscles into different groups. so for instance a 3 day split could look like this:
monday: chest and tris
wednesday: legs and abs
friday: back, bi's and shoulders
or
chest, back
legs, shoulders
bi's, tris
A six day split would be working one muscle group each day of the week.
monday: chest
tuesday: back
wednesday: legs
thrusday: shoulders
friday: bi's
saturday: tris
A four day split can be done either upper/lower
monday: upper
tuesday: lower
thursday: upper
friday: lower
or again grouping muscle groups
monday: chest and back
tuesday: legs
wedensday: shoulders and abs
thursday: bi's and tris
does this help some? the goal is to get more time spent on a muscle to exhaust it and promote muscle change.
monday: chest and tris
wednesday: legs and abs
friday: back, bi's and shoulders
or
chest, back
legs, shoulders
bi's, tris
A six day split would be working one muscle group each day of the week.
monday: chest
tuesday: back
wednesday: legs
thrusday: shoulders
friday: bi's
saturday: tris
A four day split can be done either upper/lower
monday: upper
tuesday: lower
thursday: upper
friday: lower
or again grouping muscle groups
monday: chest and back
tuesday: legs
wedensday: shoulders and abs
thursday: bi's and tris
does this help some? the goal is to get more time spent on a muscle to exhaust it and promote muscle change.
Yes, that does make sense, but does this mean that "cardio" isn't part of the "split"? I think that's where I was getting confused. Should I do cardio every day even when i lift? I feel so confused that I sometimes can't make a decision on WHAT to do, and do nothing...pitiful, I know!
Liann
Cathlete
You can space your three day split with some cardio added in on the free days:
Monday - Biceps & Triceps
Tuesday - Back and Shoulder
Wednesday - Cardio
Thursday - Legs & Core
Friday - Cardio
Saturday - Total Body
Sunday - Rest
or you could do some cardio on the days that you work out. There are a million ways to arrange it. Check out the rotations forum for some ideas. I think Cathe has posted some 3 & 4 day split rotations
Monday - Biceps & Triceps
Tuesday - Back and Shoulder
Wednesday - Cardio
Thursday - Legs & Core
Friday - Cardio
Saturday - Total Body
Sunday - Rest
or you could do some cardio on the days that you work out. There are a million ways to arrange it. Check out the rotations forum for some ideas. I think Cathe has posted some 3 & 4 day split rotations
kathryn
Cathlete
>Yes, that does make sense, but does this mean that "cardio"
>isn't part of the "split"? I think that's where I was getting
>confused. Should I do cardio every day even when i lift?
A "split" refers to the weight-training part only. Cardio would be part of a 'rotation' that may also include a split.
You can put cardio days between weight-lifting days or do cardio before or after your weight workouts, or do a combination of both. When I'm interested in losing fat, I like to do a 12-20 minute cardio routine as an extended warm-up for my weight workouts.
As for what do do:
What are your goals?
What workouts do you have?
How much time do you want to devote to working out per day and per week? (for example " an hour a day, 5 days a week").
>isn't part of the "split"? I think that's where I was getting
>confused. Should I do cardio every day even when i lift?
A "split" refers to the weight-training part only. Cardio would be part of a 'rotation' that may also include a split.
You can put cardio days between weight-lifting days or do cardio before or after your weight workouts, or do a combination of both. When I'm interested in losing fat, I like to do a 12-20 minute cardio routine as an extended warm-up for my weight workouts.
As for what do do:
What are your goals?
What workouts do you have?
How much time do you want to devote to working out per day and per week? (for example " an hour a day, 5 days a week").