Advice NEEDED about a new/more intense workout schedule

[la_Zuru]

Hi, all.

Little pre-info: I've worked out on and off over the past 3 1/2 years, and I always see very good results. I supplement with protein, glutamine, No2, and ZMA. I'm in pretty good shape at the moment, having picked up almost right where I left off, and I'm currently seeing those very fast gains of a beginner again.

I have the advantage of a compact (2 day a week) schedule at school this semester, and decided I could probably turn some of that free time into a sort of "extra training/bonus gains" cocktail of... awesomeness.

Here's the question: If I "split" my training on a day (I put that in quotes because that may not be the correct term), what would be most adventageous?

For instance, Tuesday I could wake up at 8AM and do my chest, then come back at like, 3 or 4 PM and do another body part. (Before you mention it, I know, plenty of rest, get all my protein, etc)

Now, the real part of the question, I suppose. What is the correct way to train like this? I mean, it makes sense (to me, mind you) to do chest early and tri's later, since that way I'd let the smaller muscle group involved in my chest workout have a couple hours rest. But, it also makes sense (to me, again) to do some completely unrelated but otherwise small muscle group, lower back or hamstrings for instance.

What should I do? And more to the point, I suppose, should I attempt this at all?

I appologize for the length of this post, but even if you could just direct me to a site with all those answers, I'd appreciate it.

Thanks in advance.

[italionstallionl]

What should I do? And more to the point, I suppose, should I attempt this at all?

i would have to say no. i do not really see a benefit in doing this, just go hard for 45 min - 1 hour and 30 min

as far as splits go there really are numerous ways you can do this, mainly it is personal, but some ways have proven to work better for me than others. i started the school year (im in college) doing back and bis, chest and tris, legs, back, shoulders

now im doing bis and tris, chest, back, legs, shoulders. it is a slight variation, but i like this way more than the way i was previously doing it.

for more ideas on splits check out the post
what muscles to do on what days

[max von]

I would have to agree with Italion i dont see the advantage to splitting it up my current workout routine is like the first one italion posted. I just get in there work out 45-55 then im done

max von

[wedgylx]

I know alot of people who make multiple trips to the gym per day. I get great results from once a day, so i wouldnt bother with more. Scientifically I think you'd get better results not returning for multiple trips since your body is in the process of refreshing itself from earlier

[ghostwheel]

The only thing that would make sense to me is long session of cardio in the morning and weights later in the day.

Keeps your cortisol spikes away from you weight lifting routine.

[italionstallionl]

i would have to disagree ghost, doing any amount of cardio on the same day as weights is going to negatively affect results. think about the constant work your muscles are doing while doing cardio. this is going to tire them out, then if you lift later, you wont be 100% in order to get maximum results from lifting. if you swap it and lift 1, then cardio you wont be giving your muscles enough recovery, they will be overtrained

[wedgylx]

I think if you have to do cardio on the same day, it should be short and sweet but should be avoided for the must part. When I do exercise and perform cardio on the same day, i limit it to abs and still split it up AM cardio and PM abs.

[ghostwheel]

Some pros do it that way. Especially for cutting.

But leaving that aside, it would give you a chance gear your nutrition and supplements towards fat burning in the Am then spike your insulin PM with a big meal and change you supps toward weightlifting type.

Some people jog am. rest a while to build back up glycogen then hit gym pm.

Any way getting the nutrition right seems like the hardest part whatever you do.

If you are on ph cycle for mass only that blow off cardio.

[max von]

The only cardio that i do if you want to call it that is walking my dog. If i do more then that i tend to lose way to much weight and gains disappear. I have a very fast metabolism

max von