Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: Method101 on February 18, 2009, 09:44:19 AM
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I'm trying the one below, i normally do a 7 day split but i think i'm letting muscles rest too long..
Day 1 chest shoulders tris
Day 2 legs
Day 3 back and bis
Day 4 off
Repeat..
what is yours currently?
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Sun-Arms
Mon-Quads and calves
Tues-Chest and back width
Wed-Off
Thurs-Shoulders and calves
Fri-Back thickness and hamstrings
Sat-Off
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day AM PM
Monday Tabata sprints (or 100m sprints),abs Chest, Shoulders, Triceps, Abs, Burpees
Tuesday Roadwork,Abs Back,Biceps,Glutes Abs, Burpees
Wednesday Tabata Sprints(or 100m sprints),Abs Off
Thursday Roadwork,Abs Chest, Shoulders, Triceps, Abs, Burpees
Friday Tabata Sprints(or 100m sprints),Abs Back,Biceps,Glutes Abs, Burpees
Saturday Roadwork, Abs OFF
Sunday Roadwork, Abs OFF
that is how you get built like a bitch
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I'm thinking of trying the one below, i normally do a 7 day split but i think i'm letting muscles rest too long..
Day 1 chest shoulders tris
Day 2 legs
Day 3 back and bis
Day 4 off
Repeat..
what is yours currently?
this is what i do now.. due to limited gym time..but this is as close to a 'split' ill ever come to.
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mon glutes
tues glutes
wed glutes
thurs glutes
fri glutes
sat glutes
sun glutes
repeat 8)
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mon glutes
tues glutes
wed glutes
thurs glutes
fri glutes
sat glutes
sun glutes
repeat 8)
lmao...
mine is...
chest
back/shoulders
legs
bi's and tris
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Day 1- Upper Body
Day 2- Interval Sprints/ Intervals on stationary bike
Day 3- Lower Body
Day 5- Upper Body
Day 6- Interval Sprints/ Intervals on stationary bike
Day 7 Lower Body
Repeat....
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Day 1- Upper Body
Day 2- Interval Sprints/ Intervals on stationary bike
Day 3- Lower Body
Day 5- Upper Body
Day 6- Interval Sprints/ Intervals on stationary bike
Day 7 Lower Body
Repeat....
Are you a footballer?
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mon glutes
tues glutes
wed glutes
thurs glutes
fri glutes
sat glutes
sun glutes
repeat 8)
You won't have enough energy to train everything in one session without your intensity suffering.
You should do two sessions per day. In the morning concentrate on your left / right glute, in the evening on the other.
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You won't have enough energy to train everything in one session without your intensity suffering.
You should do two sessions per day. In the morning concentrate on your left / right glute, in the evening on the other.
;D
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lmao...
mine is...
chest
back/shoulders
legs
bi's and tris
Big Sal,
WHere u liftin these days?
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chest arms
legs
back shoulders
repeat
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mon glutes
tues glutes
wed glutes
thurs glutes
fri glutes
sat glutes
sun glutes
repeat 8)
we should train together,wannabe workout partners ???
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mon glutes
tues glutes
wed glutes
thurs glutes
fri glutes
sat glutes
sun glutes
repeat 8)
are you Kai Greene's training partner by any chance?
:D
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Full body routine.
Every second day.
I used to train using a Max-OT programme and then a 5 day split using medium weights.
Now I train with light weights for many sets.
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mon glutes
tues glutes
wed glutes
thurs glutes
fri glutes
sat glutes
sun glutes
repeat 8)
No wonder that fag Big Mark C is after your ass
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chest biceps forearms
back triceps
shoulders abs
legs
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I'm thinking of trying the one below, i normally do a 7 day split but i think i'm letting muscles rest too long..
Day 1 chest shoulders tris
Day 2 legs
Day 3 back and bis
Day 4 off
Repeat..
what is yours currently?
Boris Sheiko!
Makes your routine look like a baby routine... ;)
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Split your body in half Vertically
train the right side of your body one day, followed by the left side the next day.
Repeat
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mon glutes
tues glutes
wed glutes
thurs glutes
fri glutes
sat glutes
sun glutes
repeat 8)
You don't tone your core?
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Chest/Shoulders
Back
Rest
Legs
Arms
Rest
Repeat
Cardio in evenings bout 5 times a week, some days with abs and calves.
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Chest and Biceps
Legs
Off
Back and Rear Delts
Shoulders and Triceps
Off
30 min low intensity cardio after every workout
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mon biceps chest
tues abs
wed biceps chest
thurs abs
fri biceps chest
sat abs
sun rest
repeat
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Right now 4 times a week fullbody. :D
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Mon - Back and abs
Tue - Shoulder, traps, and triceps
Wed - Off
Thu - Chest and biceps
Fri - Legs and abs
Sat - Off
Sun - Off
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Monday
Chest
Shoulders
Legs
Friday
Back
Calves
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Biceps chest
Shoulders triceps
Off
Back and abs
Legs
off
off or repeat (Depends)
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Biceps chest
Shoulders triceps
Off
Back and abs
Legs
off
off or repeat (Depends)
your letting your body rest for way too long and thus progressing far slower. Bodyparts only take 3 days to recover why are you giving them 6
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Mon - Back and abs
Tue - Shoulder, traps, and triceps
Wed - Off
Thu - Chest and biceps
Fri - Legs and abs
Sat - Off
Sun - Off
See above post.
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mon: chest, front & side delts.
Tues: Quads, Triceps.
Thurs: Back, Rear Delts, Traps
Fri: Hams, Calves, Biceps.
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your letting your body rest for way too long and thus progressing far slower. Bodyparts only take 3 days to recover why are you giving them 6
I tired doing the 3 day thing so I could work each bodypart twice a week, it didn't work too well not much progress. But if you think I should maybe I will give yours a try. You are a getbigger after all.
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I looked at yours but I REALLY want to give both back and legs their own day. Lets see if we can tweak your routine to come up with something good.
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I looked at yours but I REALLY want to give both back and legs their own day. Lets see if we can tweak your routine to come up with something good.
Do biceps before back, then you will be forced to use your back more when performing the exercises, may not be good for your ego though as the weights will probably go down slightly
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I'm thinking of trying the one below, i normally do a 7 day split but i think i'm letting muscles rest too long..
Day 1 chest shoulders tris
Day 2 legs
Day 3 back and bis
Day 4 off
Repeat..
what is yours currently?
Biceps, chest
back and abs
shoulders and tris
legs
off
repeat
How about this Method? Would this be better than mine?
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Biceps (2 movements x 5 sets of 10), Chest (3 movements x 5 sets of 10), Hams (2 movements x5 sets of ten)
Triceps(2 movements x 5 sets of 10), , Back(3 movements x 5 sets of 10), shoulders(2 movements x5 sets of ten), forearms (5x10)
Rest
Biceps, Chest, Hams
Triceps, Back, Shoulders, forearms
Rest
Quads (2 movements 5x10), Calves (2 movements 5x10), abs (4x25), lower back (2 movements x5x10)
Repeat
Weights are moderate and form is strict. What do you guys think of this?
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Do biceps before back, then you will be forced to use your back more when performing the exercises, may not be good for your ego though as the weights will probably go down slightly
That sounds like the opposite of pre-exhaustion and really doesn't make much sense.
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chest/back
arms
shoulders/traps
legs
repeat
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Biceps, chest
back and abs
shoulders and tris
legs
off
repeat
How about this Method? Would this be better than mine?
Definatly an improvement yes :)
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Thanks, I will give it a try and let u know how it works. But will switch back if if don't work for me.
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day AM PM
Monday Tabata sprints (or 100m sprints),abs Chest, Shoulders, Triceps, Abs, Burpees
Tuesday Roadwork,Abs Back,Biceps,Glutes Abs, Burpees
Wednesday Tabata Sprints(or 100m sprints),Abs Off
Thursday Roadwork,Abs Chest, Shoulders, Triceps, Abs, Burpees
Friday Tabata Sprints(or 100m sprints),Abs Back,Biceps,Glutes Abs, Burpees
Saturday Roadwork, Abs OFF
Sunday Roadwork, Abs OFF
that is how you get built like a bitch
what is this tabata that you speak of?
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Biceps (2 movements x 5 sets of 10), Chest (3 movements x 5 sets of 10), Hams (2 movements x5 sets of ten)
Triceps(2 movements x 5 sets of 10), , Back(3 movements x 5 sets of 10), shoulders(2 movements x5 sets of ten), forearms (5x10)
Rest
Biceps, Chest, Hams
Triceps, Back, Shoulders, forearms
Rest
Quads (2 movements 5x10), Calves (2 movements 5x10), abs (4x25), lower back (2 movements x5x10)
Repeat
Weights are moderate and form is strict. What do you guys think of this?
Thoughts on this?
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your letting your body rest for way too long and thus progressing far slower. Bodyparts only take 3 days to recover why are you giving them 6
My legs and back are regularly sore for upwards of a week MINIMUM. If I trained a bodypart the way I did every 3 days, I'd be prone to injury.
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day 1 Front quads/tricep
day 2 Hamstring/ Bicep
Rest
day 4 Shoulders/ Chest
day 5 Back
day 6 Rest
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My legs and back are regularly sore for upwards of a week MINIMUM. If I trained a bodypart the way I did every 3 days, I'd be prone to injury.
Yeah i've tried training stuff 2x a week but I always feel burned out. To each his own.
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shoulders and traps
legs and calves
chest and triceps
back and biceps
repeat or off as needed
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Monday-Chest
Tuesday-Arms
Wed-Chest
Thurs-abs
Fri-Arms (not counting the pre club pump up)
Sat-Chest and arms
Sun-abs
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Mon, Wed, Sat - Squats, Bench, Military Press, Skullcrushers
Tue, Thur, - Deadlifts, Dumbell Rows, Shrugs, Dumbell Curls
Fri and Sun OFF
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My legs and back are regularly sore for upwards of a week MINIMUM. If I trained a bodypart the way I did every 3 days, I'd be prone to injury.
I was thinking the same thing. Everyone's different though. He may not go to full exhaustion in the particular muscle group. Otherwise a chest/shoulder/tri workout would take 2 hours.
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day 1=chest and tri
day 2=back and bi's
day 3=shoulders
day 4= legs
day 5=rest
repeat
and i do cardio every day, and abs every other day.
bench
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what is this tabata that you speak of?
google it
it is the SHIT
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My current schedule
1.Monday Legs(Quads,hams,calves,Forearms)(1.1/4 hours)
2.Tuesday Chest, Tries(45 Minutes)
3.Wednesday Back,Biceps(45 minutes)
4.Thursday Shoulders,Calves,forearms(1 1/4 hours)
5.Friday Biceps,triceps(45 minutes)
6. rest
7.rest
What do you think.
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your letting your body rest for way too long and thus progressing far slower. Bodyparts only take 3 days to recover why are you giving them 6
Disagree - with your method you will lead to burnout very quickly and will be forced to take time off thus affecting any future gains. You have to train to meet your needs and means. I'm working a day job and am mentally tired before I even get to the gym. Then I'm training to physical failure in the gym and so my whole body is exhausted. There's no way I could train the same bodypart twice a week - bodyparts work in sync with others indirectly and so in theory they get worked twice a week at least if you look at it from that. I'm sure you train hard but if you train as hard as I do then there's no way you'd be able to train very long and consistently with that training split you're suggesting.
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Disagree - with your method you will lead to burnout very quickly and will be forced to take time off thus affecting any future gains. You have to train to meet your needs and means. I'm working a day job and am mentally tired before I even get to the gym. Then I'm training to physical failure in the gym and so my whole body is exhausted. There's no way I could train the same bodypart twice a week - bodyparts work in sync with others indirectly and so in theory they get worked twice a week at least if you look at it from that. I'm sure you train hard but if you train as hard as I do then there's no way you'd be able to train very long and consistently with that training split you're suggesting.
The way i work it, bodyparts that work in sync with eachother are trained on the same day.. so they are under stress 2 times per week and have 3 days of complete rest inbetween sessions.
It is a scientific fact that if you eat correctly etc. your muscles require only 3 days to regain 100% strength.
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heres what i do sorry if i don't use the correct names for some exercises but you get the idea, this is copied from my log in made in microsoft word.
4 Sets and 8 reps for each exercise.
Day 1 - Chest/Shoulders/Triceps
Barbell Bench Press
Incline Dumbell Bench Press
Machine Chest Fly
Dumbell Triceps Extention(Two hands overhead)
Cable Triceps Pushdown
Machine Shoulder Press
Front Cable Lateral Raise
Rear Delt Flyes
Day 2 - Legs/Abs
Hack Squat
Leg Press(one leg at a time)
Leg Extensions
Leg Curls(on a machine)
Standing Calf Raise - only 2 sets and higher reps
Seated Calf Raise - only 2 sets and higher reps
Leg Raises
Machine Crunches
Day 3 - Back/Biceps
Dumbell Curls
Rope Hammer Curls
Deadlifts
Barbell Rows
Lat Pulldown
Seated Close Grip Row
Dumbell Shrugs
Upright Rows
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The way i work it, bodyparts that work in sync with eachother are trained on the same day.. so they are under stress 2 times per week and have 3 days of complete rest inbetween sessions.
It is a scientific fact that if you eat correctly etc. your muscles require only 3 days to regain 100% strength.
Yep - I can see your point and seeing as I've never trained on that sort of split before it's impossible to say how my body would fare - but I'm not sure it would thank me for it. If I didn't have a day job then it's something I would consider.
What's your weight/measurements and how long have you been following this split with results?
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heres what i do sorry if i don't use the correct names for some exercises but you get the idea, this is copied from my log in made in microsoft word.
4 Sets and 8 reps for each exercise.
Day 1 - Chest/Shoulders/Triceps
Barbell Bench Press
Incline Dumbell Bench Press
Machine Chest Fly
Dumbell Triceps Extention(Two hands overhead)
Cable Triceps Pushdown
Machine Shoulder Press
Front Cable Lateral Raise
Rear Delt Flyes
Day 2 - Legs/Abs
Hack Squat
Leg Press(one leg at a time)
Leg Extensions
Leg Curls(on a machine)
Standing Calf Raise - only 2 sets and higher reps
Seated Calf Raise - only 2 sets and higher reps
Leg Raises
Machine Crunches
Day 3 - Back/Biceps
Dumbell Curls
Rope Hammer Curls
Deadlifts
Barbell Rows
Lat Pulldown
Seated Close Grip Row
Dumbell Shrugs
Upright Rows
Is this your routine everytime you train those body parts? How often do you change the routine? Only cause sticking to the same routine same reps gets boring and stalls progress. I used to do a similar rotine bout 4 years ago just didn't work well for very long.
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1,Chest
2,Back
3,Legs-Calves
4,Shoulders
5,Arms
6,Hams
7,Off
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Mon-post on Get Big
Tue-post on Get Big
Wed-post on Get Big
Thur-post on Get Big
Fri-post on Get Big
Sat-post on Get Big
Sun-rest,just lurk on Get Big
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Is this your routine everytime you train those body parts? How often do you change the routine? Only cause sticking to the same routine same reps gets boring and stalls progress. I used to do a similar rotine bout 4 years ago just didn't work well for very long.
yea i use the same routine everytime now, i don't believe in muscle memory and it never really gets boring for me.
Most people say it's to intese for naturals because we take longer to recover, but if your bulking and eating aload of calories i think you will be able to maintain a high intesity.
If i was going to go on a diet i would probably change things around and go back to a 7 day training split..
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yea i use the same routine everytime now, i don't believe in muscle memory and it never really gets boring for me.
I agree. If you're getting stronger on basic movements, then you'll continue to grow.
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Tues/Fri/Sat I get sex, and somewhere in the rest of the week the wife throws in a bj...
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google it
it is the SHIT
What do you do exactly?
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I don't like split-training.
I do ub/lb.
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Day 1
hamstrings
chest
biceps
Day 2
back
triceps
calves
Day 3
Quads
Shoulders
forearms
training 5 times a week (so the next weak si started with the day 3 training, next one with day 2 training and then everything repeats)
i used to train fullbody routines but it's good only if you wanna be strong or big (doesn't mean with bodybuilder's 'built' )
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Monday
Chest
Back
Legs
Shoulders
Biceps
Triceps
Traps
Forearms
calves
Tuesday
Deep Tissue Massage
Wednesday
Asian Full service massage
Thursday
Rest
Friday
Deep Tissue Massage
Saturday
Asian Full service massage
Sunday
Rest
Monday
Repeat
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from Don Youngblood
1 - chest/abs
2 – back
3 - day off or cardio
4 – arms
5 - shoulders
6 - legs
7 - day off or cardio
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What do you do exactly?
basically, it is 8 rounds
each round is 20 seconds of sprinting AS HARD AS YOU CAN followed by 10 seconds of walking
the workout is 4 minutes long BUT IT IS THE GREATEST/MOST EFFICIENT WAY TO BURN FAT/GET INSANLEY SHREDDED EVER
btw, tabata isn't a exercise per se rather it is a protocol that can be adapted to most exercises like burpees, hindu squats and so on
again, google "tabata protocol" for more information
also, If you consider trying tabatas, I totally recommend one of this interval timers
www.gymboss.com
furthermore, I wouldn't even dare to try the full 8 rounds my first time around
start off with 4 and add around every week or two till you get to the full 8
trust me, even at 4 rounds/2 minutes, this workout is certainly where it is at
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basically, it is 8 rounds
each round is 20 seconds of sprinting AS HARD AS YOU CAN followed by 10 seconds of walking
the workout is 4 minutes long BUT IT IS THE GREATEST/MOST EFFICIENT WAY TO BURN FAT MUSCLE/GET INSANLEY SHREDDED EVER
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Lmao at these guys with a separate arm day. ;D I wouldn't even be motivated to go to the gym for that.
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Mon-post on Get Big
Tue-post on Get Big
Wed-post on Get Big
Thur-post on Get Big
Fri-post on Get Big
Sat-post on Get Big
Sun-rest,just lurk on Get Big
;D ;D ;D ;D ;D
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say what you will about tabata, all i can say is this
if you want a torso like this...
(http://i12.photobucket.com/albums/a221/salvatorewrx/phonepics/2-1.jpg)
...then Tabata's are for you
granted, john basedow dwarf's me but i guarentee that the chics (and queens) dig that torso
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Lmao at these guys with a separate arm day. ;D I wouldn't even be motivated to go to the gym for that.
Yeah, but that doesn't mean it won't work for others. I train biceps and triceps separately, by themselves (throw in about 15 mins of calf work in the end) everytime and the workout goes for 2.5 - 3 hours like the rest of my workouts. I do triple drops on all of the exercises and superset triple drops too. Take about 5 - 6 mins off between sets so I can do the same heavy weight for the 2nd set as I did for my first.
And I train each body part once every 2 weeks, except legs which get trained once a week.
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Right now it's looking something like
Mon - Shoulders, back, arms
Tues - Cardio or legs
Wed - Cardio or legs
Thurs - Arms, and shoulders or back
Fri - Tire flips, fence jumps, hill sprints, explosive squat jumps, explosive clap pushups, neck training.
Sat - Rest, cardio, or rum
Sun - Rest
Might start adding another Friday session onto Tuesday or Wednesday.
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Agree with Johnny about Tabata. It's quick and brutal, I like it with sprinting, punching bag, db thrusters and db squats.
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say what you will about tabata, all i can say is this
if you want a torso like this...
(http://i12.photobucket.com/albums/a221/salvatorewrx/phonepics/2-1.jpg)
...then Tabata's are for you
granted, john basedow dwarf's me but i guarentee that the chics (and queens) dig that torso
when do you compete in your next swimming tournament?
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Yeah, but that doesn't mean it won't work for others. I train biceps and triceps separately, by themselves (throw in about 15 mins of calf work in the end) everytime and the workout goes for 2.5 - 3 hours like the rest of my workouts. I do triple drops on all of the exercises and superset triple drops too. Take about 5 - 6 mins off between sets so I can do the same heavy weight for the 2nd set as I did for my first.
And I train each body part once every 2 weeks, except legs which get trained once a week.
LOL?
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what is this tabata that you speak of?
;)