Hello the people of skimble
I was just thinking about making a new split and see how things work, im starting this from the next month. So i want u guys to suggest that is this a good split, and if not suggest what can be changed. Dont hesitate to comment any changes, which u feel would be appropriate.
Day 1: Abs
Day 2: Chest/Triceps
Day 3: Shoulders/back
Day 4: Biceps/Forearms
Day 5: Abs
Day 6: Chest/Triceps
Day 7: Shoulders/Back
Day 8: Biceps/forearms
This split is not based on the days of the week
For ex:- Monday- Shoulder
Instead I wanna try this 8 day split
I'll follow it according to the days and do Day1 again after Day8,
I made this split while keeping it in mind that each muscle group takes 72 hours to heal, so i gave each mucle group 72 hours to heal themselves before hitting them again.
And i have purposely added the 'Abs' before Chest day cuz i read somewhere that we should do our chest after a 'Rest' day, so i guess we dont really target our arms and chest with abdominal exercises?
My target is Hypertrophy so i guess keeping the weight high so that i can perform just 8-12 reps with this split can help me achieve my goal.
I dont have 'Leg days' because i train my Legs really hard while my Badminton training. The sport targets my legs very well and indirectly its like cardio where we have to do drills and train real hard. Those who have trained for badminton will know ;)
And how many rest days i need to have? Is 1 rest day fine? Or how about a working rest day? Like all those testosterone boosting heavy compound exercises?
Try doing this
Chest/biceps / abs
Back/reardelts / triceps
High intertval training / abs
Demarez is right on the money with that program. Never skip leg day, you can tell yourself it's an extra rest day for your upper body.
The only thing I would add is a Rest/stretch day. While you are breaking down and building all this new muscle, you body will need rest to rebuild and stretching to prevent injuries. So it's usually best have a day dedicated to it. Alot of people use Yoga on that day.
Depends on your level. Always go by how your body feel me personal i hit legs 3x a week. But i was change it up i built myself up to hit each muscle twice a week. When i do this i rest for 2 days