Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Meso_z on May 31, 2008, 01:38:34 AM
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So, whats your training split looks like?
:)
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Day1: Biceps and chest
Day2: Shoulders and legs
Day3: Triceps and back
Abs-whenever.
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mon shoulders
tue back
wen chest
thur legs
fri arms
sat bars
sun church
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mon.. chest, shoulders and arms
tues.. back and traps
wed.. cardio
thurs. legs
fri.... chest,shoulders and arms
sat... cardio
sun .. off
mon.. back and traps etc etc etc
chest and shoulders cant be trained properly anymore so that workout isnt as bad as it looks....
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mon- delts, tris
tues- quads, calves
thurs-back, hams, bi's
fri- chest, calves
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Current
Monday.....lower body
Wednsday.....upper body
Friday....lower body
Next Monday reverse the order starting with the upper body. Each week either the upper body or lower body gets trained once a week. Good for recovery which allows progression of strength and growth. The key element. Good Luck
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starting next week:
day1: chest, shoulder, triceps
day2: legs, lower back
day3: rest
day4: back, biceps
day5: rest
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1 / whole body
2 / off
3/ whole body
4/off
5/off
6/whole body
7/off
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Mon.-Quads & Calves
Tues.-Chest & Abs
Wed.-Back & Traps
Thurs.-Shoulders,Hamstrings & Light Calves
Fri.-Biceps,Triceps,Forearms,Abs
Sat.-OFF
Sun.-OFF
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deadlift, squat assistance
bench
squat, deadlift assistance
bench assistance
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Monday: Chest
Tuesday: Quads/Calves
Wed: off
Thursday: Back
Friday: Shoulders/Hams
Satuday: Arms
Sunday: off
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M.chest and abs
T. back and traps
W. rest / 15 min cardio
R.shoulders and calves
F. tris and bis
S.quads and hams
U.off
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deadlift, squat assistance
bench
squat, deadlift assistance
bench assistance
no arms, no hams, no shoulders, no calves, no back width ?
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1 / whole body
2 / off
3/ whole body
4/off
5/off
6/whole body
7/off
yep pretty much the same
sat - whole body/45 min cardio
sun- hour cardio
mon- whole body/ 45 min cardio
tues- off
wed- off
thur- whole body/ 45 min cardio
fri- off.
abs/neck - whenever
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basically upper/lower split. 3-4 days a week
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so lets post mine too....
it was
Chest-tris
Back-forearms
-rest-
Shoulders-traps-abs
Bis-Tris
Legs
-rest-
but due to some "problems" with my gym, it will be
Chest-tris
Back-forearms
Legs <------------------------------- I was wondering if that would be counterproductive, i mean Legs after back day.......
Shoulders-traps-abs
Bis-Tris
-rest-
-rest-
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no arms, no hams, no shoulders, no calves, no back width ?
you don't appear to know what "assistance" means. but lemme break it down:
squat assistance: box squats, pause squats, leg press, upper back stuff.
deadlift assistance: SLDLs, good mornings, shrugs, forearms.
bench assistance: shoulder work, pullups or rows, triceps, maybe some curls.
"back width", oh brother. i'll work on that along with trying to emphasize the depth of the cuts in my quads and really get those separations between delt heads.
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no i figured by "assistance" you meant you had a spotter helping you out...not familiar with the term the way you used it
yes certain movements are better for lat width where certain movements are better for back thickness....for example... pull overs, pull downs = width...deadlifts, rows=thickness
not because its magic. because certain motions tend to put more stress on certain areas of muscle fibers... pull downs put the bulk of the muscular tension on an area of the lats , that when hypertophyd, make the lats apppear wider.....deadliftf put the majority of the stress on a goup of fibers that when hypertophyd mack the back appear thicker !
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ahhh, my bad dude. I split it up. I do my vertical pulling one bench day and horizontal another. Though after i pulled my lower back i haven't done any rows in a while. :P
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Mine now goes as follows
sun- chest superset with back and then tris
tues- legs/biceps/abs
thur- shoulders/abs
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no i figured by "assistance" you meant you had a spotter helping you out...
??? ??? ??? ::) ::) :o :o >:( >:( >:( :o :o :-\ :-\ :-\
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??? ??? ??? ::) ::) :o :o >:( >:( >:( :o :o :-\ :-\ :-\
like we needed more confirmation that he is an idiot.
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yeah becuase everyone uses that term... :-\
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monday - shoulders
tuesday - legs
wednesday - arms
thursday - cardio 1hr
friday - chest
saturday - back
sunday - cardio 1hr
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yeah becuase everyone uses that term... :-\
Ive been involved in weight training - BB for 15 years or so and its always been refered to as "assistance work"
Pullovers for width? Thats a newone on me Ive always seen it as more a serratus detailer though I can see it giving a good prestretch.
There is a powerlifter at my gym whos back work is pretty much deads and rowing along with explosive work like cleans high pulls etc ,never does chins and only uses the pulldownmachine to lightly warm up his lats and nothing more..he would have more width than you and I combined.
I asked for some tips on widening my back out like his and he said "row to grow bro"
Like you I to agree that you need to attack a muscle from different angles , but to discount rows and deads to just thickening is wrong.
Il try and get a pic of this guys back with my phone and post it up.its wide and thick , in fact all his training buddies are the same and none use chins and pulldowns are warm up so no big weight being moved.This guy stands out above them , it could be genetics but he is also the strongest of the group.
My Split
Mon:Chest
Tues:Back
Wed:off
Thur:Legs
Fri:Delts,Arms
Sat:Off
Sun:Off
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yeah becuase everyone uses that term... :-\
yeah, they do. "assistance" is an extremely common term for any exercise that is intended to help with a specific part of a lift. maybe bodybuilders don't use it much, but it's VERY well-known within weightlifting circles.
you have to do more reading, man. this is like when SF asked me what bands were for despite claiming to have hung around powerlifters for the past decade.
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well that makes sense then, because i have never read any powerlifting specific articles before... no interest in that... my only knowledge of strength based training is heavy weigh tlow reps and also heavy negatives
willg= i talked to mike mentzer later in his career ..he told me that theres no way i can grow unless i am working out one set per body part and one workout per body part every two weeks. i also talked to jay cutler, who was with gustavo badell, and they both told me that i needed to work each muscle with 25-35 sets and so every week. i talked to dante the other day and he said twice a week and unless i did weighted stretches afterwards that i had just wasted my time.
:D
they all look better than you and i combined so i should listen to them right??
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well that makes sense then, because i have never read any powerlifting specific articles before... no interest in that... my only knowledge of strength based training is heavy weigh tlow reps and also heavy negatives
willg= i talked to mike mentzer later in his career ..he told me that theres no way i can grow unless i am working out one set per body part and one workout per body part every two weeks. i also talked to jay cutler, who was with gustavo badell, and they both told me that i needed to work each muscle with 25-35 sets and so every week. i talked to dante the other day and he said twice a week and unless i did weighted stretches afterwards that i had just wasted my time.
:D
they all look better than you and i combined so i should listen to them right??
Not comparing apples with apples Candi.
What my post meant was these guys do no overhead pulling movements in there workouts,its based on rows,deads plus assistence work.
Now going on your theory they would not have width , but they do they have a wing span like a jet aeroplane.these guys are thick and W-I-D-E.
The V they sport when walking away from you is on Par with alot of the top Aussie BB Iv seen..
And Mike Mentzer is a quack and a hypocrite .
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mike mentzer later in his career = loony tunes. his ideas made sense at first, the idea of not doing 2-3 hour marathon lifting sessions, but by the time he got to talking about one set per body part per week he'd gone off the deep end.
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Sun - Heavy bench/chest
Mon - Off
Tue - Squats/quads/hams/calves
Wed - Off
Thu - Speed bench/shoulders
Frid - Deadlifts/back/abs
Sat - Agility Drills/bag work
Off days i usually play golf or swim.
8)
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willg= i talked to mike mentzer later in his career ..he told me that theres no way i can grow unless i am working out one set per body part and one workout per body part every two weeks. i also talked to jay cutler, who was with gustavo badell, and they both told me that i needed to work each muscle with 25-35 sets and so every week. i talked to dante the other day and he said twice a week and unless i did weighted stretches afterwards that i had just wasted my time.
Were they giving advice for people all juiced up or for juicers and naturals?
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I like this split, going back to it next week. powerbuilding phase. a lot of big boy lifts, big focus on the hang clean and press, clean and press, weighted pull-up's, Weighted Dips, deep squats, snatches and deadlifts
Current
Monday.....lower body
Wednsday.....upper body
Friday....lower body
Next Monday reverse the order starting with the upper body. Each week either the upper body or lower body gets trained once a week. Good for recovery which allows progression of strength and growth. The key element. Good Luck
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Congrat's to Greg2112...one of the few here who get's it.
Painlayer69...3 reps will do for you what 20 reps will not and vice versa. Can also apply that to sets. Each one of us has to pick his own poison, as it were, to see what really works for them. With that in mind, wonder how many trainee's apply periodization year round in their training. Or for that matter, even plan 3 month's in advance for what they are going to be doing for gaining muscle size and strength. Good Luck.
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Thanks JPM.
Started the lower volume/more frequent approach last yr and that was what I needed to gain size/strength. My body adapted to the once a week split and I eventually started spinning my wheels and not going anywhere. cut the sessions in half, work on overload, rinse and repeat every few dayswas what I needed to gain again.
Congrat's to Greg2112...one of the few here who get's it.
Painlayer69...3 reps will do for you what 20 reps will not and vice versa. Can also apply that to sets. Each one of us has to pick his own poison, as it were, to see what really works for them. With that in mind, wonder how many trainee's apply periodization year round in their training. Or for that matter, even plan 3 month's in advance for what they are going to be doing for gaining muscle size and strength. Good Luck.
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Monday: Chest/Triceps/Abs
Tuesday: Back/Biceps/Calves
Wednesday: Shoulders/Traps/Forearms
Thursday: Quads/Hams/Calves
Friday: Chest/Abs/Forearms
Every 6 weeks I pick a new bodypart to work twice a week, right now it's chest. This is the format I use, and it carries over to other bodyparts as well:
Monday:
Incline Barbell Press 4x6-8
Incline Dumbbell Press 4x6-8
Bodyweight Dips 4x15-25
Friday:
Incline Barbell Press 4x15-25
Incline Dumbbell Press 4x15-25
Bodyweight Dips 4x15-25
I could add some weight to the dips on Monday, but for some reason I never feel weighted dips in my chest, always in my triceps. So I just do bodyweight both days. But the idea is to cover both fast- and slow-twitch muscle fibers in two workouts with the same exercises.
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jpm.......... Thanx for that gr.....eat advice, what was it for??
about my split??
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mon -push
tues -legs
thurs -pull
fri -start over
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Monday = Quads and Abs
Tuesday = Chest and Biceps
Wednesday = Hamstrings, Calves and Abs
Thursday = Shoulders and Triceps
Friday = Back and Abs
Saturday = Off
Sunday = Off