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Old 09-27-2011, 12:04 PM   Topic Starter
vailpass vailpass is offline
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Weight Lifters: Which Muscle Groups Do You Work Together?
I'm lifting for tone more than bulk, doing the standard push/pull muscle splits. Wondering what groups other people work together.

I had these splits reccomended to me,what to you think? (cardio not included here). What do you do?

Day 1-Chest & Bicep/Forearm
2-Back & Tricep
3-Rest
4-Legs & core
5-Shoulders
6-Rest
7-Legs & core
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Old 09-27-2011, 12:06 PM   #2
Rooster Rooster is offline
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Push vs pull.
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Old 09-27-2011, 12:07 PM   #3
vailpass vailpass is offline
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Quote:
Originally Posted by Rooster View Post
Push vs pull.
You mean?

Chest/Back
Bicep/Tricep
Shoulder/Leg
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Old 09-27-2011, 12:10 PM   #4
petegz28 petegz28 is offline
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Quote:
Originally Posted by vailpass View Post
You mean?

Chest/Back
Bicep/Tricep
Shoulder/Leg
Push is every exercise that pushes...bench press, dumbell press, dips, chest butterflys, tricep pushes, etc

Pull is curls, lat pulls, rows, dumbell butterflys, etc

It's a very good system in my opinion
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Old 09-27-2011, 12:10 PM   #5
4th and Long 4th and Long is offline
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Quote:
Originally Posted by vailpass View Post
You mean?

Chest/Back
Bicep/Tricep
Shoulder/Leg
I think it was a masterbation joke.
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Old 09-27-2011, 12:13 PM   #6
petegz28 petegz28 is offline
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Quote:
Originally Posted by 4th and Long View Post
I think it was a masterbation joke.
As funny as it does sound, push\pull is a legit weight lifting system that is used widely.

Actually it sounds more official if you call it "push-legs-pull"...

Ok, even that one can have some irony to it
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Old 09-27-2011, 02:24 PM   #7
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Quote:
Originally Posted by vailpass View Post
You mean?

Chest/Back
Bicep/Tricep
Shoulder/Leg
I do something very similar:

Chest/Back
Shoulder/Bicep/Tricep
Legs
Core

I mix in plyometrics, cardio, yoga, & pilates on the days in between.

When I'm ready to switch it up, I do this:

Chest/Tri
Back/Bi
Shoulders
Legs

Mix in the same stuff, but I do a shorter core workout 3-4 times a week in addition.
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Old 09-27-2011, 12:07 PM   #8
petegz28 petegz28 is offline
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Quote:
Originally Posted by Rooster View Post
Push vs pull.
THIS.

Monday - Chest, triceps and shoulders
Tuesday - Cardio or rest
Wednesday - Legs\Abs
Thursday - Cardio or rest
Friday - biceps and back
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Old 09-27-2011, 12:14 PM   #9
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Quote:
Originally Posted by petegz28 View Post
THIS.

Monday - Chest, triceps and shoulders
Tuesday - Cardio or rest
Wednesday - Legs\Abs
Thursday - Cardio or rest
Friday - biceps and back
Some variation of this. Most importantly chest and triceps together, and back and biceps together.

Reason being that chest also works triceps, so doing them on separate days cuts into your triceps recovery time. Same with back working biceps
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Old 09-27-2011, 02:15 PM   #10
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Quote:
Originally Posted by petegz28 View Post
THIS.

Monday - Chest, triceps and shoulders
Tuesday - Cardio or rest
Wednesday - Legs\Abs
Thursday - Cardio or rest
Friday - biceps and back
this
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Old 09-27-2011, 12:20 PM   #11
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Chest/Tris
Back/Bis
Legs/Shoulders

I have always done my split this way. Now that I type this out though, maybe that means I should switch it up a bit.
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Old 09-27-2011, 12:22 PM   #12
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You are now officially a brah! Congrats man.

I prefer this

Chest/Triceps
Legs/Biceps - I hate legs, so I reward myself with biceps on that day.
Shoulders/Traps
Back/Core

Since I use my Tri's more on Chest and Shoulders day I try to seperate them out. I like having fresh tri's when chest day arrives.
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Old 09-27-2011, 03:35 PM   #13
vailpass vailpass is offline
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Quote:
Originally Posted by BigCatDaddy View Post
You are now officially a brah! Congrats man.

I prefer this

Chest/Triceps
Legs/Biceps - I hate legs, so I reward myself with biceps on that day.
Shoulders/Traps
Back/Core

Since I use my Tri's more on Chest and Shoulders day I try to seperate them out. I like having fresh tri's when chest day arrives.
Thanks man but I'll never achieve brah status. I've been going to the gym for a few years now but mainly on the spin and cycle side. going to lift 5 days/week instead of 3 for the next 3 months just for a change.
Appreciate the input.
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Last edited by vailpass; 09-27-2011 at 03:47 PM..
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Old 09-27-2011, 06:05 PM   #14
petegz28 petegz28 is offline
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Quote:
Originally Posted by BigCatDaddy View Post
You are now officially a brah! Congrats man.

I prefer this

Chest/Triceps
Legs/Biceps - I hate legs, so I reward myself with biceps on that day.
Shoulders/Traps
Back/Core

Since I use my Tri's more on Chest and Shoulders day I try to seperate them out. I like having fresh tri's when chest day arrives.
I hear you there about the tri's. It's amazing the workout my shoulders get when focusing on tri's and chest. I usually save my shoulder for last because I get a weird pop in my left shoulder everytime I do a shoulder press and it just freaks me out. But somedays after a good chest and tri workout my shoulders are buring so much I don't even do them.
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Old 09-27-2011, 12:35 PM   #15
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