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Getbig Main Boards => Gossip & Opinions => Topic started by: Alex23 on May 15, 2010, 04:45:58 PM
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Doing biceps on day one and back on day two, triceps day one and chest day two etc...
Theory goes using a "secondary" muscle the following days it's been trained directly will interfere with its recovery...
Logically not "ideal" but is it really going to "slow down" muscle recovery? I used to adhere to that shit...
The more I think of it, sounds like 90's "Selling training book" kinda shit...
Discuss.
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nothing wrong with working out the same muscle consecutive days. so long as its not to failure on both days.
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nothing wrong with working out the same muscle consecutive days. so long as its not to failure on both days.
What's your take on bringing up a lagging bodypart? Which is better? training frequency or higher volume + intensity?
prioritizing seems to work pretty good for me... wonder if I should bring up the frequency or up the volume..
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nothing wrong with it.....
i did that for awhile actually...currently i do this though
this workout was actually created by me after a training board conversation between me and Alex23 a long ass time ago about the benefits of pumping sets...
Monday= chest, shoulders, and tri's very heavy, and mostly compound movements..as many sets as it takes to get the perfect one...i have 8oz of orange juice, and gummy bears....and do back and bi's.....but only bodyweight stuff, 1 set per per movement, but to failure...
tues-run 3-5 miles
wed=legs
Thurs=run 3-5 miles
Friday=reverse of Monday....i go all out and very heavy on back and bi's....the do light weight to failure on chest shoulders and tri's...
sat=run 3-5 miles
i am the biggest, strongest, and leanest that i have been since i was a walking pharmacy....
bench
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nothing wrong with it.....
i did that for awhile actually...currently i do this though
this workout was actually created by me after a training board conversation between me and Alex23 a long ass time ago about the benefits of pumping sets...
Monday= chest, shoulders, and tri's very heavy, and mostly compound movements..as many sets as it takes to get the perfect one...i have 8oz of orange juice, and gummy bears....and do back and bi's.....but only bodyweight stuff, 1 set per per movement, but to failure...
tues-run 3-5 miles
wed=legs
Thurs=run 3-5 miles
Friday=reverse of Monday....i go all out and very heavy on back and bi's....the do light weight to failure on chest shoulders and tri's...
sat=run 3-5 miles
i am the biggest, strongest, and leanest that i have been since i was a walking pharmacy....
bench
Interesting routine bench... except for the epic slacking off on sunday...
Is the Thursday 5 miles run kinda rough after leg day?
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Interesting routine bench... except for the epic slacking off on sunday...
Is the Thursday 5 miles run kinda rough after leg day?
once you start running, the leg workout doesnt effect you.....the run after leg day is usually suprisingly easier for me than any other running day...i wish i would have started running a long time ago....cause the results are awesome...i am not even talking about fat loss.....the increased circulation allows the blood to be shuttled like crazy, and the extra cardio lets me lift harder than ever...i feel stupid for not doing it a lot sooner..
i also thought my legs would shrink.....they have actually gotten bigger, my calves have changed shape though......and sundays are strictly reservered for drinking corona extra all day!!!
bench
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Hey musclefreaks, what about some advice for a twink? I've been doing this, is it any good? I just thought that this way the supporting arm muscles would be rested for back/chest days.
day 1 bis/tris/shoulders
day 2 legs (including calves)
day 3 chest
day 4 back
don't get caught up in your split to much...just the exercises you do and your intensity....
but intensity is key.....before every lift i go through the "check list"
my mental check list..
1)tell yourself it's ok to pass out.....you got a spotter or two anyways...
2)grab the weight, and get tight
3)close your eyes, grit you teeth, and go
4)STOP COUNTING YOU DAMN REPS!!!!!
bench
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don't get caught up in your split to much...just the exercises you do and your intensity....
but intensity is key.....before every lift i go through the "check list"
my mental check list..
1)tell yourself it's ok to pass out.....you got a spotter or two anyways...
2)grab the weight, and get tight
3)close your eyes, grit you teeth, and go
4)STOP COUNTING YOU DAMN REPS!!!!!
bench
NICE!
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Doing biceps on day one and back on day two, triceps day one and chest day two etc...
Theory goes using a "secondary" muscle the following days it's been trained directly will interfere with its recovery...
Logically not "ideal" but is it really going to "slow down" muscle recovery? I used to adhere to that shit...
The more I think of it, sounds like 90's "Selling training book" kinda shit...
Discuss.
Yes on the money, training biceps one day and back the next will eventually lead to overtraining and progress will stop.
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Overlapping bodyparts is a critical factor in overtraining. I wont even train chest or back if my arms are even remotely sore. I've made phenomenal gains adhering to this.
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Overlapping bodyparts is a critical factor in overtraining. I wont even train chest or back if my arms are even remotely sore. I've made phenomenal gains adhering to this.
X2
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X2
Good to see some people agree. A lot of people overtrain out of fear and uncertainty, worrying that theyre neglecting bodyparts. Nature sets the boundaries, not shear will.
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My workout is currently:
Sunday - chest
Monday - back
Tuesday - rest
Wednesday - arms
Thursday - shoulders
Friday - legs
Sunday - rest
I always do chest first because its my weakest body part. I try to prioritize.
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monday: chest-triceps-abs
tuesday:legs-calves
thursday: shoulders-traps
friday: back-biceps-forearms
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Good to see some people agree. A lot of people overtrain out of fear and uncertainty, worrying that theyre neglecting bodyparts. Nature sets the boundaries, not shear will.
Good stuff guys... and it makes sense... Couple of years back I remember noticing the same; arms were still sore on chest or back day... soon after I noticed they starting shrinking slightly, no joke. Unable to get a pump on bis or tri's either. Obvious overtraining
Lots of smart people on here, twink or beast alike.
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Good stuff guys... and it makes sense... Couple of years back I remember noticing the same; arms were still sore on chest or back day... soon after I noticed they starting shrinking slightly, no joke. Unable to get a pump on bis or tri's either. Obvious overtraining
Lots of smart people on here, twink or beast alike.
BigA over on professional muscle is a big influence on the way i train.........i only go to the gym three days a week now because of him ;D
bench
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BigA over on professional muscle is a big influence on the way i train.........i only go to the gym three days a week now because of him ;D
bench
He should post here 8)
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He should post here 8)
i got a account there just to read his articles.....the guy knows his shit...
bench
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Good stuff guys... and it makes sense... Couple of years back I remember noticing the same; arms were still sore on chest or back day... soon after I noticed they starting shrinking slightly, no joke. Unable to get a pump on bis or tri's either. Obvious overtraining
Lots of smart people on here, twink or beast alike.
ha, im somewhere inbetween at a relatively lean 210 lbs. I'm a big fan of predominantly eccentric and statitic training; literally amazing increases in size and strength.
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ha, im somewhere inbetween at a relatively lean 210 lbs. I'm a big fan of predominantly eccentric and statitic training; literally amazing increases in size and strength.
Couple years back I literally got addicted to lactic acid accumulation pain; sorta of a neuro associative mentra... I would go negative onvirtually everything and hold reps for minutes... people thought I was crazy but during that period was the thickest and strongest I ever got... then hurt my back and was on the hay for weeks :-[
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monday: chest-triceps-abs
tuesday:legs-calves
thursday: shoulders-traps
friday: back-biceps-forearms
If you have a brains, you would mix thigs up by doing it right:
Monday= back-shoulders-traps-abs
Wendsday=chest-triceps-biceps
Thursday=legs-calves-abs
Friday= back-shoulders-traps
Monday=chest-triceps-biceps
etc.
This is how you can get two workouts for muscle group within on week without overdoing it. You still get plenty of rest but you have to use "light weeks" every now and then to prevent over training. Once a month would be enough. I am with no hurry, so I train three times a week, and keep weekends off:
Monday= back-shoulders-traps-abs
Wednesday= chest-triceps-biceps-abs
Friday=legs-calves-abs
This way I can always put 110% effort on it with no fear of over training. I do crunches and hyper extensions before every workout for warming up.
What comes to theory of the subject, it is 100% correct. As a natural bodybuilder you should not use training schedule which make you work out overlapping muscle groups, because of the simple rule of the thumb, which says that your muscle grows while it is resting. You don't work out to get bigger muscles, that is only the stimulant and growing takes it's place between the stimulants, mostly while you sleep. If you use gear, this has nothing to do with you.
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That's why ive always like the 3 day split of push/pull/legs it minimizes overtraining on the certain muscles.
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What's your take on bringing up a lagging bodypart? Which is better? training frequency or higher volume + intensity?
prioritizing seems to work pretty good for me... wonder if I should bring up the frequency or up the volume..
bringing up a lagging body part? depends.. are you willing to decrease the volume and frequency that you hit all the other muscles, in order to bring up a certain lagging one?? and even if you are... m aybe its not that its lagging because of training, but just because naturally it doesnt grow as fast for some reaosn..
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Hmm... Currently I'm at a buck 80 and basically a fat and bloated toad, but years back when I was fit and in rather decent shape I was a buck 60 twink, commonly refered to as "gymnast" or "wrestler". During this time I was training under the tutelage of a rather well-known bench press specialist, and I made my best and fast gaining using a hybrid HIT training style. If any are interested in learning more about this just say so. P.S. This training sessions didn't last long, rougly 6 to 8 min, but they were BRUTAL!
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Hmm... Currently I'm at a buck 80 and basically a fat and bloated toad, but years back when I was fit and in rather decent shape I was a buck 60 twink, commonly refered to as "gymnast" or "wrestler". During this time I was training under the tutelage of a rather well-known bench press specialist, and I made my best and fast gaining using a hybrid HIT training style. If any are interested in learning more about this just say so. P.S. This training sessions didn't last long, rougly 6 to 8 min, but they were BRUTAL!
6-8 minutes training sessions?
Let's hear it. What kind of training is this?
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Allright, but it ain't such a practical way to train since you need someone to basically drive you through this kind of training. So I can give you a chest cycle that he put me through: After a proper warm-up, I started with DB incline presses til failure which occured after 4 to 6 reps, plus 2 to 4 forced reps and then 2 to 4 negative reps. And then with absolutely no rest start performing cable crossovers with 3 drop sets, and once again all take to the point of failure. And, finally, again with no rest, dips to failure plus 4 to 6 negatives. I remember the 2nd or 3rd time that I went through this insane training cycle some high school kid came over as I was finishing on the dips and said to my trainer, "Take it easy on him man." To which my trainer replied, "This doesn't concern you!" A true ALPHA MALE LOFL
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That's why ive always like the 3 day split of push/pull/legs it minimizes overtraining on the certain muscles.
As a hobbyist bodybuilder I have two goals:
1. get as big as I can get with minimium effort
2. not get hurt while doing it
That's why I don't use gear, I keep up my middle body strength and I have learn right range of movement and posture for every lift I use in my workouts. I don't use belts and knee warps, only wrist warps and straps in some workouts, because most of all, it will prevent me to overdo it. Instead of idiotic amount of weight and ridiculously short range of movement, I use pre-exhaust and super sets, drop sets, etc. If we use chest workout for example, it would typically go like this: Warm up = 30 reps with 80lb, then 5 set with + 40lb for every set. Last set is the drop set, and you concentrate lower the barbell as slow as possible, while your spotter helps it up if necessary. Then -40lb and more reps and you repeat this down to empty barbell. I can guarantee that you have a good pump in your pecs after this. Then some cable flyes and you are ready. 10 min and you are ready for next muscle group, triceps, which you have pre-exhausted while doing bench press, and then biceps, which allows you rest your chest and triceps. I could do biceps with back workout, but combined with that my hands are too exhausted to maintain the grip through the bicep workout, all those heavy pull downs and dead lifts are too much for one day. With shoulder presses I don't need a grip at all, I use the monkey grip for all movements where it is possible, so I can do it quite efficiently after my dead lifts. I use drop sets with military press also, 4 sets upwards and one down with slow motion.
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if you train hard, you cant train delts, tri's and bi's in the same workout, one of those 3 is gonna suffer. if you do heavy ass presses for delts, you wont be able to do heavy ass curls for bi's and surpass your current weight, i would train tri's with chest or delts, or make a arm day, tri's bi''s and forearms.
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in the most strict form bicep-curls, it will use some of your delts
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bringing up a lagging body part? depends.. are you willing to decrease the volume and frequency that you hit all the other muscles, in order to bring up a certain lagging one?? and even if you are... m aybe its not that its lagging because of training, but just because naturally it doesnt grow as fast for some reaosn..
Good point; my theory is "overshadow"... my delt are so strong, overshadowing pretty much every biceps movements; similar for triceps; seems like shoulder kick in so much, tri's and bi's just slack off....
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Good point; my theory is "overshadow"... my delt are so strong, overshadowing pretty much every biceps movements; similar for triceps; seems like shoulder kick in so much, tri's and bi's just slack off....
i had that problem......so when i did bi's i used a lot less weight, and only did incline DB curls for awhile........in a few weeks i had a better mind, bicep connection going, and found out how to use my delts less...
bench
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best way to take delts out of biceps is with the preacher bench.
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best way to take delts out of biceps is with the preacher bench.
preacher curls don't do shit for me.........i have never grew anything except anger from doing preacher curls......they are as useless as kettlebells to me...
bench
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preacher curls don't do shit for me.........i have never grew anything except anger from doing preacher curls......they are as useless as kettlebells to me...
bench
what way do you do them? you can do one arm at a time with a dumbell, and sit sideways on the bench if form is ur problem..
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what way do you do them? you can do one arm at a time with a dumbell, and sit sideways on the bench if form is ur problem..
i have tried them every possible way you can do them......the only way i would ever do them again is if i wanted to lose muscle...
bench
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anything wrong with my split?
day1 : chest/biceps
day2 : legs/calves
day3 : triceps/abs (i could keep day3 a rest day and do them in back day but...)
day4 : shoulders/traps
day5 : back/rear delts/calves
day6 : abs/rest
day7 : rest
so? any pointers...
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anything wrong with my split?
day1 : chest/biceps
day2 : legs/calves
day3 : triceps/abs (i could keep day3 a rest day and do them in back day but...)
day4 : shoulders/traps
day5 : back/rear delts/calves
day6 : abs/rest
day7 : rest
so? any pointers...
The training is fine.
The body executing it might be the problem.
;D
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The training is fine.
The body executing it might be the problem.
;D
HAHA :D, yeah, been waisting most of my time in my 5 year training period, this is how I prety much train now... trying to get on track
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HAHA :D, yeah, been waisting most of my time in my 5 year training period, this is how I prety much train now... trying to get on track
You've also been wasting your time in elementary too...
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nothing wrong with it.....
i did that for awhile actually...currently i do this though
this workout was actually created by me after a training board conversation between me and Alex23 a long ass time ago about the benefits of pumping sets...
Monday= chest, shoulders, and tri's very heavy, and mostly compound movements..as many sets as it takes to get the perfect one...i have 8oz of orange juice, and gummy bears....and do back and bi's.....but only bodyweight stuff, 1 set per per movement, but to failure...
tues-run 3-5 miles
wed=legs
Thurs=run 3-5 miles
Friday=reverse of Monday....i go all out and very heavy on back and bi's....the do light weight to failure on chest shoulders and tri's...
sat=run 3-5 miles
i am the biggest, strongest, and leanest that i have been since i was a walking pharmacy....
bench
Looks good Bench, I have always felt that there was a correlation between running, and an overall improvement in body composition. The increased blood circulation is an interesting theory. cool...