Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Topic started by: dan_123 on April 27, 2007, 04:35:11 PM
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Hey everyone. my question is, can i train muscle groups 2 a week? as you can see my scheduale is like this. but i want to work my chest and bi's more..... if yes.... then what days would it fit in? and what excersizes would you guy recommend? thanks....
(((cause as it's getting hotter outside were all gonna be walking around half naked soon right))) i wanna look good and gain some more weight as i am pretty skinny.
Monday - Chest & Back. Reps. Pounds.
Chest Flat bench press 12, 10, 8, 6 60, 60, 70, 70
Back 50 pullups As long as it takes My own weight
Chest Incline chest press (Dumbell) 12, 10, 8, 6 35, 40, 45, 45
Back Dumbell row 8, 6, 4 30, 45, 45
Chest Dumbell fly 8, 6, 4 20, 20, 25
Back Lat pulldown 10, 8, 6 115, 125, 135
Tuesday - Quads & calves. Reps. Pounds.
Quad Leg extension 12, 10, 8, 6 9, 10, 11, 12
Calve Standing calve raise 12, 10, 8, 6 155, 175, 195, 215
Quad Walking lunges 4 25, 25, 30, 30
Calve Leg press calve extension 12, 10, 8, 6 230, 255, 255, 280
Quad Leg press 8, 6, 4 180, 220, 240
Wednesday - Biceps & triceps. Reps. Pounds.
Bi Barbell curl 12, 10, 8, 6 30, 40, 40, 40
Tri Skull crushers 12, 10, 8, 6 20, 20, 25, 30
Bi Dumbell curl 12, 10, 8 15, 20, 20
Tri Cable pushdown 10, 8, 6 45, 50, 50
Bi Single Arm Cable Curls 10, 10, 10 10, 9, 8
Tri Behind head dumbell extension 10, 8, 6 30, 40, 40
Thursday - Hamstring & forarms. Reps. Pounds.
Ham Squats 12, 10, 8, 6 90, 90, 90, 90
For Wristcurl w/barbell 12, 10, 8, 6 40, 40, 45, 45
Ham Leg curl 12, 10, 8 75, 75, 90, 90
For Reverse bicep curl 12, 10, 8 25, 30, 35
For Dumbell wristcurl 12, 10, 8 20, 25, 25
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is mon-thursday the day you got? or do you have time to work one more day a week, say saturday or something?
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Hey everyone. my question is, can i train muscle groups 2 a week? as you can see my scheduale is like this. but i want to work my chest and bi's more..... if yes.... then what days would it fit in? and what excersizes would you guy recommend? thanks....
(((cause as it's getting hotter outside were all gonna be walking around half naked soon right))) i wanna look good and gain some more weight as i am pretty skinny.
Monday - Chest & Back. Reps. Pounds.
Chest Flat bench press 12, 10, 8, 6 60, 60, 70, 70
Back 50 pullups As long as it takes My own weight
Chest Incline chest press (Dumbell) 12, 10, 8, 6 35, 40, 45, 45
Back Dumbell row 8, 6, 4 30, 45, 45
Chest Dumbell fly 8, 6, 4 20, 20, 25
Back Lat pulldown 10, 8, 6 115, 125, 135
Tuesday - Quads & calves. Reps. Pounds.
Quad Leg extension 12, 10, 8, 6 9, 10, 11, 12
Calve Standing calve raise 12, 10, 8, 6 155, 175, 195, 215
Quad Walking lunges 4 25, 25, 30, 30
Calve Leg press calve extension 12, 10, 8, 6 230, 255, 255, 280
Quad Leg press 8, 6, 4 180, 220, 240
Wednesday - Biceps & triceps. Reps. Pounds.
Bi Barbell curl 12, 10, 8, 6 30, 40, 40, 40
Tri Skull crushers 12, 10, 8, 6 20, 20, 25, 30
Bi Dumbell curl 12, 10, 8 15, 20, 20
Tri Cable pushdown 10, 8, 6 45, 50, 50
Bi Single Arm Cable Curls 10, 10, 10 10, 9, 8
Tri Behind head dumbell extension 10, 8, 6 30, 40, 40
Thursday - Hamstring & forarms. Reps. Pounds.
Ham Squats 12, 10, 8, 6 90, 90, 90, 90
For Wristcurl w/barbell 12, 10, 8, 6 40, 40, 45, 45
Ham Leg curl 12, 10, 8 75, 75, 90, 90
For Reverse bicep curl 12, 10, 8 25, 30, 35
For Dumbell wristcurl 12, 10, 8 20, 25, 25
You're skinny and you want to work more chest an bi's? I'd suggest more Legs and Back. Your split is very strange. Not too many compound movements, no shoulder exercises, too many single joint exercises for gaining size (ease up on the calves and forearms)
To answer your question, yes, you can train a muscle twice a week. For you I'd suggest:
chest, quad, tricep and shoulders on day 1
back, hams, bis on day 2
rinse and repeat for days 3 and 4. Eat like a horse and sleep like none other.
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Ya twice a week. Try different splits, starting with one that appeals or makes sense, try others later. You can do either a 2 or 3 day split, resting a day in between cycles.
The only thing training-wise to reconsider:
-Start quads with compounds like squats and leg press, either exclude leg extensions altogether or do them later. Likewise with calves, do them after thighs.
-Substitute pullovers for one of the lat exercises every 2nd workout.