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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Sherief Shalaby on August 21, 2009, 11:01:39 PM
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mine was:
1) chest biceps - hams - forearms ..
2) back traps - quads - abs..
3) shoulders triceps calves abs..
then i have recently changed it (because back with quads was hell) to be:
1) chest front/side shoulders triceps abs..
2) back rear shoulders- biceps- forearms..
3) quads hams calves traps - abs..
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Looking at your routine i feel the 2nd way is much better if you have low recovery ability and/or want to stay in proportion.
However the first routine hits the bi/tri's + delts twice a week - a great routine to improve those bodyparts.
Looking at your pictures i feel you already have great arms so the 2nd routine will keep your balance and flowing physique as you grow.
I wish you well.
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Looking at your routine i feel the 2nd way is much better if you have low recovery ability and/or want to stay in proportion.
However the first routine hits the bi/tri's + delts twice a week - a great routine to improve those bodyparts.
Looking at your pictures i feel you already have great arms so the 2nd routine will keep your balance and flowing physique as you grow.
I wish you well.
many thx bro. it's really very rare to find a polite guy like you here ;D
actually in both routines i train each body part only once a week, the first was ok with me at the beginning of the year because i was not training my quads seriously (just some leg extension) then when I decided to train them seriously as I had been few years ago and added squats, leg press.. etc it was really exhausting on the same day of training my back and this was why I changed to my 2nd routine.. actually so far I so much like my new routine, I thought it would be hard to train side/front shoulders and triceps after chest but its ok and bearable..
thx again my friend..
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many thx bro. it's really very rare to find a polite guy like you here ;D
actually in both routines i train each body part only once a week, the first was ok with me at the beginning of the year because i was not training my quads seriously (just some leg extension) then when I decided to train them seriously as I had been few years ago and added squats, leg press.. etc it was really exhausting on the same day of training my back and this was why I changed to my 2nd routine.. actually so far I so much like my new routine, I thought it would be hard to train side/front shoulders and triceps after chest but its ok and bearable..
thx again my friend..
thank you for your kind words.
what i meant by saying you hit arms and shoulders twice a week was that you indirectly hit them twice a week on the first routine.
as working the chest also works the front delt and tri's unless you are isolating it, same with rows and pulldowns working the bi's and rear delts.
then you hit shoulders and tri's directly at the end of the week.
but as i said you already look very balanced, in fact from the pictures i saw of you on another thread while competing you look like you have outstanding bodybuilding genetics. Did you win that show ? you looked fantastic ? will you compete again?
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chest-shoulders-triceps
back-biceps-hamstrings-rear delts
quads-calves-abs
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chest-shoulders-triceps
back-biceps-hamstrings-rear delts
quads-calves-abs
what about traps, do you consider them as a part in the back as a whole?
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thank you for your kind words.
what i meant by saying you hit arms and shoulders twice a week was that you indirectly hit them twice a week on the first routine.
as working the chest also works the front delt and tri's unless you are isolating it, same with rows and pulldowns working the bi's and rear delts.
then you hit shoulders and tri's directly at the end of the week.
but as i said you already look very balanced, in fact from the pictures i saw of you on another thread while competing you look like you have outstanding bodybuilding genetics. Did you win that show ? you looked fantastic ? will you compete again?
oh ya i got your point and yes you are right!!.. i may return again to the first routine after some months.. change is always good and avoids you from being bored..
yes i won that contest but it was the contest of my gym, nothing big ;D.. thx again bro.
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what about traps, do you consider them as a part in the back as a whole?
i dont train traps outside of the work they get from doing back work.
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1) Full body
2) Full body
3) Full body + finger extensions
or maybe:
1) Chest, delts, tris, calves
2) Quads, hams, calves, forearms
3) Back, traps, bis, abs, rear delts, calves
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1) Full body
2) Full body
3) Full body + finger extensions
or maybe:
1) Chest, delts, tris, calves
2) Quads, hams, calves, forearms
3) Back, traps, bis, abs, rear delts, calves
i am sure you have a problem with your calves ;)
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i am sure you have a problem with your calves ;)
I guess my calves are genetically decent . I've always done a "hit and miss" with them over the years. I decided this year to hit em about 2-4 times a week. I am 5'6". My Bodyweight is 199lbs. my arms are 18", my neck is like 20" and my calves are just under 17".... I would like to get em up to around 18" if possible.
I used to do the real heavy stuff once or twice a week, but I am doing much higher reps with moderately heavy weight. Call it experimentation. I know that usually more is NOT better, but when I see the fatties with huge calves, I have to wonder if their calves are the exception.
Is it making a difference?
The jury is still out.
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I guess my calves are genetically decent . I've always done a "hit and miss" with them over the years. I decided this year to hit em about 2-4 times a week. I am 5'6". My Bodyweight is 199lbs. my arms are 18", my neck is like 20" and my calves are just under 17".... I would like to get em up to around 18" if possible.
I used to do the real heavy stuff once or twice a week, but I am doing much higher reps with moderately heavy weight. Call it experimentation. I know that usually more is NOT better, but when I see the fatties with huge calves, I have to wonder if their calves are the exception.
Is it making a difference?
The jury is still out.
i read before somewhere that calves and arms should be the same size in a well balanced body,.. but i am not so sure if this is really right!!
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what about traps, do you consider them as a part in the back as a whole?
you focus on your personal weak points. they can be hit during deadlift, bench
i only work out with weights 3-4 times a week, but i focus on strength.
squats - monday
bench - wednesday
dead lift - friday
bench for speed/presses - saturday
cardio on the days in between ::)
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i read before somewhere that calves and arms should be the same size in a well balanced body,.. but i am not so sure if this is really right!!
Well, I know that it doesnt look right in the mirror. My neck being so big makes my arms look smaller. My calves being smaller than my arms makes them look smaller than they really are.
I don't care if my arms never get over 18"-- as long as my waist has no love handles or backfat, I'm O.K.
I'm too old to juicy juice much more than HRT allows.
Right now, If I could get my calves up a bit more, I would look more symmetrical. I don't think I have unrealistic goals, so I'm pushing them calves pretty hard.
I remember it was said in the days of Steve Reeves that the "ideal" symmetrical proportions were something like 17" neck, 18" arms, 18" calves, 32" waist...
I also remember reading years later where it was said that your quads should be as large as your waist (or larger)
Who knows? I just try to be brutally honest with myself when I look in the mirror.
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Well, I know that it doesnt look right in the mirror. My neck being so big makes my arms look smaller. My calves being smaller than my arms makes them look smaller than they really are.
I don't care if my arms never get over 18"-- as long as my waist has no love handles or backfat, I'm O.K.
I'm too old to juicy juice much more than HRT allows.
Right now, If I could get my calves up a bit more, I would look more symmetrical. I don't think I have unrealistic goals, so I'm pushing them calves pretty hard.
I remember it was said in the days of Steve Reeves that the "ideal" symmetrical proportions were something like 17" neck, 18" arms, 18" calves, 32" waist...
I also remember reading years later where it was said that your quads should be as large as your waist (or larger)
Who knows? I just try to be brutally honest with myself when I look in the mirror.
i believe 32'' waist is too much for someone whose arm is 18''!!..
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i believe 32'' waist is too much for someone whose arm is 18''!!..
Really?
I don't know many peeps with a waist smaller than 32. I suppose a 32" waist requires a 20" arm...
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Really?
I don't know many peeps with a waist smaller than 32. I suppose a 32" waist requires a 20" arm...
my waist is smaller then 32'' but my arm is 17'' or may be a 16.8'' ;D
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I found a website that listed Steve Reeve's "ideal" measurements.
http://www.bodybuilding.com/fun/drobson207.htm
Scroll all the way down (get past the little kid --WTF????) and you can find Steve's 'ideal' proportions and there are also some pretty cool calculators. I'm on par with some of them, but I think my head is too big already.. ;D
you can put in your joint measurements (non-smokeable) and get the corresponding proportion. Surely it's all entirely subjective to body type and uhhhhh.... "chemical enhancement"-- nonetheless, it's a great little distraction for a few minutes.
Oh yeah, gotta have a cloth tape measure too. :P
my measurements currently:
I am 5'6" and 196.5 lbs.
My arms are 18"
Legs 28"
waist 33" (damn!)
Neck 19"
Calves 17"
Bodyfat is around 12%
I'm screwed, blued and tattooed. :'(
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I like:
Week 1
Monday - upper body
Wednesday - lower body
Friday - upper body
Week 2
Monday - lower body
Wednesday - upper body
Friday - lower body
Rinse, repeat.
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Im just getting back into lifting after a year off, fucking depressing shit, but right now im training only 3 days a week, but im doing full-body workouts BUT.......with very light weights and high reps(20-30)
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Im just getting back into lifting after a year off, fucking depressing shit, but right now im training only 3 days a week, but im doing full-body workouts BUT.......with very light weights and high reps(20-30)
i dont like this way at all.. even when i return to training after a long stop i divide my body from the first day,.. i just go light with fewer number of sets..
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chest,off,back,off,legs,off.
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I'd go with the second choice, since you're grouping bodyparts that are easily worked together with compounds. This reduces the number of exercises needed in the workout.
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I'd go with the second choice, since you're grouping bodyparts that are easily worked together with compounds. This reduces the number of exercises needed in the workout.
yes after going with this second choice for a while now i really like it.. in the past i thought it would be very hard to train shoulders and triceps after chest but it's really very good.. yesterday i trained at home but i did it the other way just for a change, i started with side/front shoulders then triceps then ended the workout with chest!!.. this was good too.. any change in the workout makes it more interesting!!..
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Lower - Quad Focus
Off
Upper - Push Focus
Off
Full Body - Pull Focus
Off
Off
Rinse & repeat to massdom.....
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some kind of 2-split. (ABA..)
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Monday- Back and chest
Wednesday-legs
Friday-delt and arms
Monday: Chins 2 x max
low cable rows 2 x 12
dumbbell rows 2 x10
reverse grip pulldowns 2 x 10
Bench 2 x6
incline 2 x6
fly 2x10
dead 2 x4
weighted hypers 2x15
weighted crunches 2 x max
Wed: leg press 2 x12
squats 2x10
leg ext. 2 x15
leg curl 2x12
hanging leg raise 2xmax
pulley crunches 2 x20
standing calf raise 2 x 15
leg press calf 2 x12
seated 2 x15
neck work
Friday: military press 2 x6
db laterals 2 x10
pulley laterals 1 x10
rear delt 2 x10
weighted dips 2x8
ez curl tri extensions 2x6
pulley pushdowns 2 x10
barbell curl 2x10
alt db curl 2x8
concentration curl 2x10
wrist curls 2 x20
wrist extension 2 x15
gripper work
incline situps 2 x20
weighted crunches 2 x max
I used a form of this routine with good success through the years. I use cardio on the days off. The body parts get a direct hit once a week and indirect work on the other days. For example the bicep is working hard on all pulling exercises on back day and then a direct bicep day. All body parts get hit like this with this work out.
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I have done a few different three day routines. The first routine is ok but exhausting due to training so many major muscle groups over the first three days. Second routine is fine except training back directly after shoulders tires out the rear delts. Personally i prefer the third routine. Even though training anything after legs is tiring shoulders are ok considering the only compound movment involved is pressing.
Day one Day one Day one
Chest and back Chest,tris,and calves Chest,tris,and calves
Day two Day two Day two
Shoulders,bis,and tris Back and shoulders Back,bis,and abs
Day three Day three Day thee
Legs ,abs ,and calves Legs,bis,and abs Legs and shoulders
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My 3 day split.....
Day 1
Shoulders/Traps/Legs
Day 2
Chest/back
Day 3
Arms
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My 3 day split.....
Day 1
Shoulders/Traps/Legs
Day 2
Chest/back
Day 3
Arms
your split is not balanced well, how come to put arms only on one day and legs, shoulders, and, traps on one day!!.. may be you train legs lightly..
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your split is not balanced well, how come to put arms only on one day and legs, shoulders, and, traps on one day!!.. may be you train legs lightly..
Yes i do. For now. Im just coming back from a year off. Im training light for everybody part. Dont care about how much im lifting or what my routine looks like for now, just as long as im training each bodypart once a week, just happy to be back in the gym.
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Yes i do. For now. Im just coming back from a year off. Im training light for everybody part. Dont care about how much im lifting or what my routine looks like for now, just as long as im training each bodypart once a week, just happy to be back in the gym.
i was training my legs not as serious as the other parts for years then by the beginning of the current year i have started to do squats, leg press, stiff leg deadlift...ect.. of course training lightly or not seriously is better than nothing, at least you prepare your body to be ready for serious training when you decide!!.. by the way training each part once a week is more than enough.. good luck bro..
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alot of compound movements are pretty taxing on me and my nervous system
i like to spread them out
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M: Chest/Arms
T: Legs
TH: Back/Delts
Cardio after weights and W, F, S.
But you're kinda creepy.
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M: Chest/Arms
T: Legs
TH: Back/Delts
Cardio after weights and W, F, S.
But you're kinda creepy.
according to your above it's better to put traps with legs because if you add it to the back/delts day it will be very long!!..
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according to your above it's better to put traps with legs because if you add it to the back/delts day it will be very long!!..
Nah, two sets of shrugs after delts. Done.
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This is what I do:
Day 1: Chest-Back
Day 2: Shoulders-Biceps-Triceps
Day 3: Legs
Repeat
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This is what I do:
Day 1: Chest-Back
Day 2: Shoulders-Biceps-Triceps
Day 3: Legs
Repeat
for me to train both chest and back hard on the same day is HELL!!..
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for me to train both chest and back hard on the same day is HELL!!..
It is definitively hard, the first few weeks I couldn't train the second muscle group(chest) as hard as the first(back), but after some weeks I got used to it and now hit them both hard.
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It is definitively hard, the first few weeks I couldn't train the second muscle group(chest) as hard as the first(back), but after some weeks I got used to it and now hit them both hard.
if i was you i would change, one day i start with chest then the other time i train them i start with back!!.. be fair with them all man ;D
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if i was you i would change, one day i start with chest then the other time i train them i start with back!!.. be fair with them all man ;D
Yes, I think I will. Thanks.
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Id always done back first cuz thats my one bodypart thats lagging/lacking....mostly my lats and i always get a good pump when i do chest afterwards, especially incline.
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Id always done back first cuz thats my one bodypart thats lagging/lacking....mostly my lats and i always get a good pump when i do chest afterwards, especially incline.
My lats are also lagging, that's why I start with back most of the times. The pump is great when training two antagonist muscles. Have you tried supersetting them just like arms?