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Thread: Body Parts
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11-02-2005, 06:53 AM #1Junior Member
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Body Parts
Hi
I was wondering if someone can clarify The workout splits for me,I have been reading and everyone has their own philosophy.
MON_Legs, Shoulders
TESD-Biceps, Chest
WED-Back,Triceps
THURS-REST
FRIFDAY-Srart over
or
MON-Legs, Shoulders
TESD-Biceps, back
WED-chest,Triceps
THURS-REST
FRIFDAY-Srart over
or
Do one bodypart each day
For a beginner What is the best rootine
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11-02-2005, 07:22 AM #2
we need to know what your goals are to be able to help you. are you trying to bulk, tone, get lean, lose a ton of weight or what?
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11-02-2005, 08:19 AM #3Junior Member
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I am trying to increase Musclemass and lean out a bit.How does that effect the way you work out,I know rep range has to do with wether you want to tone or gain Musce mass.
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11-02-2005, 09:00 AM #4Originally Posted by magico
When you are beginning, it is possible to increase mass and lean out. You will lean out because you are burning additional calories and you add mass because you are working out.
At this point, you should concentrate on form and doing your core/compound exercises correctly. You don't need anything fancy, just do four sets of ten for each excerise. On the nineth and tenth reps of the third and fourth sets, you should be having a little problem pushing the weight (you shouldn't turn into a fish and be flopping all over the place, but it should be hard.)
Reps, in and of themselves, do not cut or bulk. It is pure BS that 12-15 reps is for cutting and 2-6 is for bulking. If you want to cut (lose fat) increase your cardio and watch your diet. If you want to gain mass, increase your intensity (weight/time) and add clean calories to you diet. To gain mass, you however must increase the loads your muscles are handling. See paragraph 3 above. If reps 9 and 10 are easy, add weight.
You should be doing: flat bench, military press, dips (weighted if possible), pull ups (weighted if possible), dead lifts, and squats. Add any other execises you want to fill out the rest of you work out, but you must do all six of these exercises every week.
Thus you have:
MON-Legs,
Tuesday-Biceps, back
WED-chest,Triceps
THURS-REST
FRIDAY-Shoulders
Sat- Rest
Sun-rest
Work out religiously. Make sure you get to the gym.
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11-02-2005, 09:09 AM #5Junior Member
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This Is a great post That is what I was looking For.
Thank you!!!!
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11-02-2005, 10:11 AM #6Banned
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Originally Posted by magico
Good post znak
Here are two other pointers
1.) Don't even bother with machines or cables, you want to build bulk in all your surroundings muscles so you need the core/compound free weight exercises first and foremost.
2.) I'd personally swap the days to
MON-Legs,
Tuesday-Chest, triceps
WED-Rest
THURS-Biceps, back
FRIDAY-Shoulders
Sat- Rest
Sun-Rest
That way you cut out overtraining by doing squats on monday and thursday instead of back to back. Also shoulders is far enough from chest, for the same reason.Last edited by Flexor; 11-02-2005 at 10:13 AM.
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