Training Splits

**LisaRD23** · 12-01-2009, 02:46 PM

What training split is the most popular when focusing on gaining muscle?

5 day, 4 day, 3 day?

Right now I am on a 3 day split. I did this last year and it worked well for me, but I'm wondering if prehaps a 4 day split would be better?

Shoulders is what I want to improve on the most this off-season. Is hitting them 1x per week enough, would adding in a 2nd day of shoulders cause me to over train them?

**tammyp** · 12-01-2009, 04:42 PM

i always did 4, but switched to 5 to work on weak areas.

you could focus one day on pressing moves and the day lateral and rear delts.

**Suzanne** · 12-01-2009, 04:49 PM

I vary my split throughout the year
usually 5 or 6 day

parts i need to bring up i will usually hit twice a week

**sweetjane57** · 12-02-2009, 02:01 AM

5 has seemed to work well for me....depends how hard your training and how much recovery time you need, I guess.

**stephaniewicked** · 12-02-2009, 11:13 AM

I like 5 days. I do legs twice a week because they're one of my biggest challenges... They have enough recovery time between each session (varies between 3-4 days) and seem to be doing well on this routine.

I think adding another day to focus on shoulders could be a good thing!

**DICE** · 12-02-2009, 11:19 AM

I saw the word "splits" and then "womens forum" and I thought there might be awesome pics in here. I'll leave now....

fwiw, I like a 5 day split.
later ladies.

**LisaRD23** · 12-02-2009, 12:14 PM

thanks ladies, I think I'm going to consider switching things up next week.

**tammyp** · 12-02-2009, 03:20 PM

Originally Posted by DICE

I saw the word "splits" and then "womens forum" and I thought there might be awesome pics in here. I'll leave now....

fwiw, I like a 5 day split.
later ladies.

go away perv....