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Getbig Bodybuilding Boards => Training Q&A => Topic started by: flexingtonsteele on May 30, 2007, 12:08:56 AM
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If so, how do u split it up?
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Yep.
Day one - Squats deads(light) abs Biceps (sometimes)
Day two - Squats(light) Bench(heavy) Shoulders
Day three - Bench(light) Deads lats abs
I rotate it over several weeks though.
But a three times a week routine would be my weapon of choice in any case.
Why not try this:
Mon - Chest,Back,Abs
Wed - Legs,calves
Fri - Shoulders,Arms,Abs
-Hedge
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haha thats exactly how i have it set up now. .
Chest back
legs
shoulders/arms
Just started 2day w/chest and back
we'll see how it goes.
Yep.
Day one - Squats deads(light) abs Biceps (sometimes)
Day two - Squats(light) Bench(heavy) Shoulders
Day three - Bench(light) Deads lats abs
I rotate it over several weeks though.
But a three times a week routine would be my weapon of choice in any case.
Why not try this:
Mon - Chest,Back,Abs
Wed - Legs,calves
Fri - Shoulders,Arms,Abs
-Hedge
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haha thats exactly how i have it set up now. .
Chest back
legs
shoulders/arms
Just started 2day w/chest and back
we'll see how it goes.
I think you will get great results.
If I could make any suggestion, it would be that you did deadlifts every other week only. It will give you time to recover fully from them, since you're probably doing squats in some form on leg day too.
-Hedge
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i found chest/back too big muscle groups to share a day myself. that massive compared to shoulders/arms
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i found chest/back too big muscle groups to share a day myself. that massive compared to shoulders/arms
Agreed.
I am currently on:
Chest + biceps + triceps
Back + shoulders
legs
abs every workout day, only 3 sets
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Three times a week, most of the time. Twice, on occasion, when doing total body workouts.
Monday:
Upper body
Wednsday:
Lower body
Friday:
Upper body
Starting the next monday, I reverse the order.
Monday:
Lower body
Wednsday:
upper body
Friday:
Lower body
I do not believe in splitting up any upper body muscle groups. Just my view, that's all. I work it as a unit. Same with legs. Usually 8 or 9 sets tops, on any workout. Good Luck.
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Monday: Chest, triceps, lower back
Wednesday: back, biceps, abdominals
Friday: Shoulders, legs
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I agree, right now, i deadlift about every 3 back training sessions. I notice my gains increase the most this way.
And I also rotate front and back squat, this keeps my lower back healthy.
I think you will get great results.
If I could make any suggestion, it would be that you did deadlifts every other week only. It will give you time to recover fully from them, since you're probably doing squats in some form on leg day too.
-Hedge
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I agree, right now, i deadlift about every 3 back training sessions. I notice my gains increase the most this way.
And I also rotate front and back squat, this keeps my lower back healthy.
Fcuk man, great stuff.
Looking forward to get some feedback on your results in a couple of weeks, and hopefully by the end of summer.
-Hedge
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i used to train 3 times a week
it was monday legs
wednesday back and shoulders
friday chest and arms..
but the way i train now i dont think i could do that..
so i do monday to friday.. and split the body parts more..
but i did make great gains off that 3 day split
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Ill keep you guys updated.
if I wasnt so lazy i would keep a training log on here.
Right now im doing my own thing just rotating push pull and legs. But im getting tired of that and needed something new.
I've been training low volume super high intensity for a while now, so im going to increase the volume during this phase.
Ill keep everyone posted
Flex
Fcuk man, great stuff.
Looking forward to get some feedback on your results in a couple of weeks, and hopefully by the end of summer.
-Hedge
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anyone else?
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My workout program:
Monday: Chest-Biceps
Wednesday:Shoulders-Legs
Friday:Back-Triceps
Abs and cardio workout before regular training
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I also train three times a week:
Mon - Chest & Triceps
Wed - Back & Legs (for legs I squat one week and deadlift the next)
Fri - Shoulders & Arms
So far this year I have kept all exercises in the 6-8 rep range and I have been experiencing quite good strength gains. I'm not doing any cardio or abs at the moment. :-X
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yes bitches, full body workouts 3x a week. 8)
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yes bitches, full body workouts 3x a week. 8)
Nice, I've been thinking about doing that. Is it working well for you?
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Nice, I've been thinking about doing that. Is it working well for you?
absolutely, the rest periods are short though and lots of super-setting is involved. Will be a little tough on someone with subpar cardiovascular capacity, but it is very efficient IMO.
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absolutely, the rest periods are short though and lots of super-setting is involved. Will be a little tough on someone with subpar cardiovascular capacity, but it is very efficient IMO.
Can you post us a quick breakdown of sets etc? how many sets per bodypart.
So it does get you bigger? Are you ever sore?
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Can you post us a quick breakdown of sets etc? how many sets per bodypart.
So it does get you bigger? Are you ever sore?
Yes, and yes. I'll post my workout later tonight :)
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I have found over the yrs that i need to train 4 days a week - if i change it to 3 days then there is a 'day from f cking hell' in there somewhere !! From the above, it looks like it would be the chest / back day - i can only do a small group with a large group (ie. chest and bi's), or the intensity isnt there. And i am fit for absoloutly nothing after training legs
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Day 1 - Max upper body
Day 2 - Max Lower Body
Day 3 - High rep day
Conditioning, sprint work, GPP or skill training.
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If so, how do u split it up?
For certain phases of training.
Typically it would be:
Sunday thighs
Wednesday chest/arms
Friday shoulders/back
and every 3 weeks I would include a deadlift workout on Monday
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3 days a week is a definite key for me! I work on a! full body on a heavy(6-8 RM), light(15-20 RM), medium (10-12 RM) schedule, with cardio and abs EOD.
Works great for me! I see consistant gains in strength. I do change up the exercises every 4 weeks to prevent OT and bordem though.
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I finally settled on.................
Monday: Legs......all in the 12-20 rep range and about 12-15 total sets
Wed: Chest and arms 12 sets for chest and 8-10 sets for arms.........rep range is 8-15
Friday: Back and shoulders: 12 sets for back and 8-9 sets for shoulders.
Also im trying to add in a lactate producing session one day a week where i work the full body in a circuit fashion at a very fast workrate, producing lots of lactate, therefore getting some fat burning as well!
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Also im trying to add in a lactate producing session one day a week where i work the full body in a circuit fashion at a very fast workrate, producing lots of lactate, therefore getting some fat burning as well!
I train like this every session. I do not rest between exercises, only the time it takes me to move to the next exercise, then I take 1-2 min rest between circuits. It is a fast and efficient way to tray. My whole workout takes about 45 min.
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I train 3 days per week.
Mon. Legs
Wed. Chest/tris
Fri. Back Bis
Mon. Delts, calves, abs.
wed. repeat.
It is a 9-10 day split. Very good for naturals IMO.
In 6 months when I progress in weights more I will go to a 12-13 day split, hitting each muscle once in 12-13 days. 2-4 work sets per muscle group. I have gained 25kg in 3.5 years of natural training.
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Yep sure do. But I like to train on weekends
Saturday- legs
Sunday - Chest / Triceps ( light shoulder work only in off season)
Wednesday - Back / Biceps
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I am as of now
Week 1
Monday-Upper
Wednesday-Lower/Biceps
Friday-Upper
Week 2 is vice versa!
THus far, I am loving it! Lower volume, heavy compound lifts as deep squats, cleans, snatches, overhead pressing and deadlifts using the 5 sets of 5 method and then the second workout is more for reps! I have been doing the typical split once a week for yrs now, and this is some refreshing/new for me...Will do this till August!
G
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i train once every five to seven days.
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i train once every five to seven days.
Really ?
Thats how I split up my three day routine..
Monday:Chest(Bench,fly or Incline DB),Shoulders(BB Press or DB Press,Lateral Raises)
Wednesday:Back(Bent Over),Bis(BB or DB Curls,DB Hammer) and Tris(Skull Crusher,Push Down)
Friday:Squats,Deadlifts
3X4-6 +Warm up.
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been doing
day one: chest and arms ( 10-12 sets for chest) and ( 8-10 sets for arms)
day two: legs ( 10 sets for quads 6 for hams)
Day three: back/shoulders ( 12-14 sets for back) (6-10 sets for shoulders)
Been about 4 weeks now and I really liek it, except day one takes too long.
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Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps, Abs
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been doing
day one: chest and arms ( 10-12 sets for chest) and ( 8-10 sets for arms)
day two: legs ( 10 sets for quads 6 for hams)
Day three: back/shoulders ( 12-14 sets for back) (6-10 sets for shoulders)
Been about 4 weeks now and I really liek it, except day one takes too long.
IMO, certain excersises hit both triceps and chest, such as benchpress and dips.
If you stick to those, the workout will get shorter.
Eg, if the only excersise you did for chest were dips (also triceps), incline DB presses (a little triceps) and regular benchpress (also triceps), you would only have to do perhaps one more triceps excersise.
Perhaps close grip benchpress, which would actually hit the chest a little.
Then biceps suddenly becomes a walk in the park. 8)
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I have 3 main training sessions every week. I have extra workouts on some days.
My main training sessions alternate, I train Wednesday, Friday, and Sunday.
Workout A:
Squat 3x5
OH Press 3x5
Bent Row 3x5
15 minutes of whatever I want to do. Usually I have a abdominal or another posterior chain lift here, and I might do some shrugs, rear delts, calves, etc.
Workout B:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Chin/pullup 3xas many as i can
15 minutes of whatever.