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Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Topic started by: Rickyboy on July 31, 2018, 01:03:33 PM
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I want to train each bodypart twice a week over 7 days. 4 sessions a week.
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I want to train each bodypart twice a week over 7 days. 4 sessions a week.
Push/pull split
Upper/lower body split
M, TR - Push or Upper
T,F - Pull or Lower
W, Sat, Sun = rest days
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Monday: Legs, chest and Triceps
Tuesday: Back, delts and biceps
Wednesday: Off
Thursday: Legs, Chest and Triceps
Friday: Back, Delts and biceps
Saturday: Off
Sunday: Off
Mike Mentzer used this split at one time. Chris Dickerson too at one time. Bill Grant used to train four days a week. Not sure how he did his split though. Mike Mentzer started off using whole body routines for three days a week. He won the Mr. America using this. He then went to the split I described above. After this he used a Mr. Florida Frank Calta inspired rotation for recuperation split. It went like this.
Monday: Legs, chest and tricep
Tuesday: Off
Wednesday: Back, Delt and bicep
Thursday: Off
Friday: Legs, Chest and Tricep
Saturday and Sunday off
Next week he did this.
Monday: Back, Delt and bicep
Tuesday: Off
Wednesday: Leg, Chest and triceps
Thursday: Off
Friday Back, Delt and bicep
Saturday and Sunday off
Mike didn't care about the days of the week. If he took an extra day off he just continued where he left off. The workouts he suggested were optimal when he retired is something he never did in his competitive life.
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Push/pull split
Upper/lower body split
M, TR - Push or Upper
T,F - Pull or Lower
W, Sat, Sun = rest days
Ok can you detail sample exercises for me please? Will be training Mon Tue Thu Sun
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Ok can you detail sample exercises for me please? Will be training Mon Tue Thu Sun
Your original post was in July.
Now it is almost December.
I'll post a detailed workout in March 2019.
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For fuck sakes. Push, Pull, Legs
Mon-Push
Tues-Pull
Wed-Legs
Thurs-Push
Fri-Pull
Sat-Legs
Sun-Rest
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Just do full body 2 or 3 days a week before you specialize.
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For fuck sakes. Push, Pull, Legs
Mon-Push
Tues-Pull
Wed-Legs
Thurs-Push
Fri-Pull
Sat-Legs
Sun-Rest
FFS.....I can only train 4 times a week......
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Do an 8 or 9 day split where everything is hit twice. Forget trying to fit everything in a calendar week. It really doesn't matter.
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FFS.....I can only train 4 times a week......
Go to planet fitness twice a week and go through their 30 minute full body circuit work out. HTH.
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Do an 8 or 9 day split where everything is hit twice. Forget trying to fit everything in a calendar week. It really doesn't matter.
Ok thanks
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The training each muscle group with a twice per week work out frequency continue there's are vary important points that needs to be made first. the proper diet rest and supplementation it is possible to get when training each muscle group twice per week how many weight who have had experience with training body part twice per week. The training muscle group twice per week can match or surpass the results you can get from conventional one day a week routines. It is all about how you incorporate twice per week training into your routine so it work.
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The training each muscle group with a twice per week work out frequency continue there's are vary important points that needs to be made first. the proper diet rest and supplementation it is possible to get when training each muscle group twice per week how many weight who have had experience with training body part twice per week. The training muscle group twice per week can match or surpass the results you can get from conventional one day a week routines. It is all about how you incorporate twice per week training into your routine so it work.
Proper diet? Just eat enough calories to not get fat. If you are only training once or twice a week you won't overtrain.
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To plan your fitness routine effectively, I really think you need two apps to do this. No one app does both exceptionally well. Myfitnesspal is excellent for tracking calorie intakes, Gym Life (https://play.google.com/store/apps/details?id=com.gymlife.nicolaeusebi.gymlife) does an awesome job of tracking workouts
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The training each muscle group with a twice per week work out frequency continue there's are vary important points that needs to be made first. the proper diet rest and supplementation it is possible to get when training each muscle group twice per week how many weight who have had experience with training body part twice per week. The training muscle group twice per week can match or surpass the results you can get from conventional one day a week routines. It is all about how you incorporate twice per week training into your routine so it work.
well you have to look at the guys who did this in the Golden era..most have fucked Joints. Then Comes in the argument but wait..have a light & heavy day. Always an argument regardless how you Train. It boils down to the individual. Most of These routines that the old School guys like Arnold did were too much in my opinion. Of Course Arnold was not in the gym as much as he wrote in his books. take it with a pinch of salt !
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Sorry, been busy. Will post my recommended routine mid 2020.
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Sorry, been busy. Will post my recommended routine mid 2020.
can you Show the proof of the Pudding ?
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Sorry, been busy. Will post my recommended routine mid 2020.
:D
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;D it was good enough for reg.
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Damn, look at Pearl! :o
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I do this OP
M: Push (chest shoulders triceps)
T: Pull (back rear delts biceps)
W: Legs
R: Off
F: Chest / Back
Sat: Arms / Quads / Calves
Sun: Off
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I do this OP
M: Push (chest shoulders triceps)
T: Pull (back rear delts biceps)
W: Legs
R: Off
F: Chest / Back
Sat: Arms / Quads / Calves
Sun: Off
That looks like a great split.
Im going to give that a shot.
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Day 1 chest
Day 2 back
Day 3 arms
Day 4 legs
Sam Sulek split.
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Damn, look at Pearl! :o
Look at Sergio's arm.
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Look at Sergio's arm.
Huge as always.
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Day 1 - chest, back, shoulders
Day 2 - legs, arms
Day 3 - off
Day 4 - chest, back, shoulders
Day 5 - legs, arms
Day 6 - off
Day 7 - off
2 exercises a bodypart
Day 1
Bench press, Incline flys
Chin ups, bent over rows
Shoulder press, side raises
Day 2
Leg extensions, squats, leg curls
Calf raises, calf presses
Barbell or dumbbell curls, preacher curls
Lying extensions, pressdowns
5 sets of 8 to 12 reps per exercise (calves go for 12 to 20 reps)
Rest 60 to 90 secs between sets
Try to use the same weight on each set.
Drop weight down if necessary to keep withing rep range.
On training to failure. Training to failure does not mean to exhaustion. It means training until the point when you can no longer do another rep without stopping to take a rest before hand.
Increase weight when 12 reps or more are achievable without much effort on the first set.
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Need to do the GOAT Mentzer routine, once a week, one set...
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Need to do the GOAT Mentzer routine, once a week, one set...
And get nowhere....
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So, what did you decide?