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Posted: 01/21/2010 15:18
 The main muscles that get messed up and over trained on these splits are your deltoids, back muscles, and arms. Here are some common splits and why they are wrong. Chest-Back-Shoulders-Legs: This split is not a good one because your front deltoids are active on all your chest movements and your rear deltoids are active on almost all pulling movements so you are working your shoulders out 3 days in a row which will definitely lead to over training. Chest&Bi-Back&tri-legs: This split does not work because your biceps are the secondary muscle on almost all pulling movements so if your biceps are worked out the day before back then you will over train them when you do back and your pulling movements will be weakened so your back will not get the workout you want. The same applies if you do triceps before chest. Chest-back-legs(no rest): This split in general is not a good one because you are working out all your major muscles with no rest. When you lift your major muscles your good hormones will dip and then spike the next day. If you lift everyday then you will always be low on your good hormones and never take advantage of the best time to build muscle, the day after. Here are some key things to remember when picking your split. 1.Make sure your shoulders have rest between back and chest 2.Do not train a secondary muscle before the primary muscle. (Ex: Triceps Monday, chest Tues) 3.Do not train two major muscles on consecutive days. Take a day off and take advantage of your good hormone spike. 4.Combining large muscles on one day may lead to over training and overtaxing the endocrine system |
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