Thread: PICS programs
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04-14-2005, 01:17 PM #1Associate Member
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PICS programs
Hi all I need to choose a new program.
I would like you to comment these two option I have.
I've been overtraining for 1 month and half so I decided to change it.
Here are two programs I am interrested in, but I don't know which one to choose. Help me. You may also suggest new setup if you think It'd be better.
My Specs as of April 2005
Sex: Male
Age: 20
weight: 160 pounds - 72.6 kg
height: 1.83 meters
Current Bodybuilding objective: Gain Mass
Routine: 3 days ON, 1 days OFF
(You may comment my routine also)
Which one is best? :
Workout#1: seperated in 3 days (about 45min to 1h00 per workout)
Workout #2: seperated in 4 days (about 45min per workout)
Are my rep/series good ? Are my exercices good and in good order ? Are my trained body part fit good togetter in a day ? Am I overtraining, under-training? is My routine of 3 days ON, 1 day Off good ? etc..
I personnaly prefer my Workout #1 as I can do both Pec,Biceps,Triceps in days one.. but I'm not sure if this is a good thing.
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04-14-2005, 01:26 PM #2
way to many exercises especially id you are doing a 3 on one off. id do maybe a third of that. You dont need to do 5+ exercises for your shoulders!
i really dont like either at all.
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04-14-2005, 03:39 PM #3Associate Member
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so you mean that you do only 2 exercices per muscle group ?
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04-14-2005, 04:46 PM #4Associate Member
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We don't anybody help me ??
I did a super-cute program on photoshop and printed + scanned it for you to get good advices but it seems that no one (except Prime, thanks Prime) will help me
what do you need more ??? a video of me training ? please guyz take a minute to comment my training
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04-14-2005, 04:48 PM #5
Do workout #2, which is a 4-day split and arrange it like this:
Back/Bi's
Chest/Tri's
Off
Legs
Shoulders/Forearms
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04-14-2005, 04:56 PM #6AR Hall of Fame
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Originally Posted by SayHelotomylilFriend
Rome wasn't even built in one day.
~SC~
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04-14-2005, 05:10 PM #7Associate Member
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Hypertrophy said:
Do workout #2, which is a 4-day split and arrange it like this:
Back/Bi's
Chest/Tri's
Off
Legs
Shoulders/Forearms
If im right, you suggest me to go with a 2 ON, 1 OFF routine ?
I like it, but I'm scared to take it, for fear of under-training.. Isn't it ?
I need to get MASS, lots and lots of mass. At the moment I'm natural but I will start my first cycle soon.
Here's the program you suggest me.
Thanks!
Hypertrophy program:
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04-14-2005, 05:25 PM #8Associate Member
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I am so uncertain of what is OverTraining and Undertraning ! I Can't figure out how to choose a program that won't be either over or undertraining!
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04-14-2005, 10:20 PM #9Associate Member
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Should I do a routine of 2 Days on, 1 day OFF ??
Because I splitted my program in 4 days, and that I do only 2 muscle group per workout, would'nt a routine of 3 ON, 1 Off be better ?
I ask because I don't want to be "under-training" ... Nor I want to be "Over-training" neither.
help me
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04-15-2005, 09:19 AM #10Originally Posted by SayHelotomylilFriend
Bar Bent Rows/Deads
Chins/Bent Rows
Deads/Bar Bent Rows
Lat Pulls/Seated Rows
. . . something of that sort.
Then limit the bicep and tricep work. You will be pre-exhausted, so 9 sets would be more then plenty. Do three exercise, three sets.
Bicep after back day "may" look like this:
D-bell Curls
Preacher Curl
Hammers
Tri's:
Close-Grip Bench
Skull Crushers
Dip/Pressdowns
On shoulder day do traps before forearms for gripping purposes. An upper limit for large muscle groups is approximately 16-20 sets. Small ones are 6-12 sets, these number vary. I've done 20 sets before, 16, 40+ sets (yes in one workout). Make those adjustments and post it again, and somebody will critique. . .
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04-15-2005, 09:25 AM #11Originally Posted by Prime
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04-15-2005, 11:42 AM #12Originally Posted by apexed37
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04-15-2005, 03:04 PM #13Associate Member
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Originally Posted by Prime
Training hard and long is what I do...
But I don't do 30+ sets for my shoulders. Here's what I do:
Shoulders Shoulder Dumbell Press 3 x 10
Shoulders Shoulder Front Raise with cable 1 arm 3 x 10
Shoulders Shoulder Lateral Raise with cable 1 arm 3 x 10
Shoulders Military Press 2 x 8
Shoulders lateral bent oiseau (sur le bout d'un banc) 3 x 8
Shoulders Seated Rear Jug Lateral (pichet) 3 x 8
6 exercises
total sets: 17
Main Shoulder muscle:
-Shoulder Dumbell Press
-Military Press
-Seated Rear Jug Lateral
lateral Shoulder Muscle:
-Shoulder Lateral Raise with cable 1 arm
Front Shoulder Muscle:
-Front Shoulder Lateral Raise with cable 1 arm
Back Shoulder Muscle:
-lateral bent
And by the way ... I though that Overtraining could only be possible when we were training to Often a muscle in a week... Not to much in a workout.
Please clarify on that, I would like to be sure that i'm not overtraining my Shoulders.
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04-15-2005, 03:13 PM #14AR Hall of Fame
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D*mn, and all I do is 3-4 sets of side lateral raises after heavy inclines.
~SC~
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04-15-2005, 03:37 PM #15Associate Member
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Originally Posted by SwoleCat
What is the exercises you mean by incline ?
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04-15-2005, 03:37 PM #16Associate Member
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And by the way ... I though that Overtraining could only be possible when we were training to Often a muscle in a week... Not to much in a workout.
Please clarify on that, I would like to be sure that i'm not overtraining my Shoulders.
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04-15-2005, 05:17 PM #17AR Hall of Fame
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You can over-train a bodypart in one workout, yes, people do it all the time.
They usually also over-train numerous bodyparts on consecutive days, and fry the h*ll out of their respective central nervous systems.
~SC~
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04-15-2005, 05:30 PM #18Associate Member
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Originally Posted by SwoleCat
Oh really ?!.. I did not think that you could overtrain a muscle in one workout.. and that even when having a 2-3 days rest for that muscle..
Could you please tell me "how" can I OverTrain a muscle in One Workout ?
for exemple look at my current workout and tell me if i'm overtraining or undertraining... my routine is 3 days ON, 1 days OFF
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