Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Emmortal on February 18, 2008, 02:46:23 PM
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So I'd like to really concentrate on filling my back out more and to do that I've decided to split my back workouts into two separate days, one for width and one for thickness only. I've come up with this 3 week rotation and would like some input as to what you guys think. Previously, I just had chest and back on the same days so going to split that into chest/back thickness one day and chest/back width the other day. I'm an experienced lifter on HRT and the volume should be fine. For the weeks I have two days hitting bodyparts I hit them heavy at the beginning of the week and then do about 70% 1rm reps the second time later in the week. Let me know what you guys think.
Week 1
Monday – Chest/Back Width/Abs
Tuesday - Arms/Shoulders
Wednesday - Off
Thursday – Legs
Friday – Chest/Back Thickness/Abs
Saturday - Arms/Shoulders/
Sunday – off
Week 2
Monday – Legs
Tuesday – Chest/Back Width/Abs
Wednesday – Off
Thursday – Arms/Shoulders
Friday – Legs
Saturday – Chest/Back Thickness/Abs
Sunday - Off
Week 3
Monday – Arms/Shoulders
Tuesday – Legs
Wednesday – Off
Thursday – Chest/Back Width/Abs
Friday -Arms/Shoulders
Saturday – Legs
Sunday - Off
Week 4 – Repeat Week 1
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The alternate every other week looks like an interesting idea. My only thing is it looks like over training, especially for arms.......... Are you a natty??? Make sure you eat a lot!
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I'm not natty, I said I'm on HRT and my diet is always 110% on =)
As far as arms go, I hit them really light usally, low reps with heavy weights. I used to blast the shit out of them but got out of that mentality.
I could drop the second arm day and just do shoulders, might be a good idea cause I do deads/rack pulls on back days.
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What ever works for you bro! I wish I could be in the gym that much. Work, family, etc, my goal is 4 times a week. Not like in my single/no kid days....
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Working next door to Golds helps with the schedule =) I work 10-12 hours a day and have a girlfriend but I never miss a workout unless I'm sick.