is this ok

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11-26-2005, 11:42 AM
mr amp

is this ok

i currently train 4 days on 2 off and im sort ov bulking but staying in shape aswell...

monday]chest...bench press 4x 12.10.8.6
incline bench 4x 12.10.8.6
flt flyes 4x 12.10.8.6
cabbel crossovers 3x 12.10.8

tuesday]back and tris...lat pulldown
seated rows same reps and sets as above
upright rows
dead lifts
tris...scullcrushers
pushdowns
1 arm tricep extensions

wednesday] biceps and legs...barbell curl
alternative dumbel curls [same as above]
hamer curls
legs... squats
lying hamstring curls
calf aises

thursday]shoulders...barbell press
bumbell press
front raises [ same as above]
seated rear raises
shrugs

fri ] off
sat] off

sunday repeat..
plz tell me the wrongs and rights lads currently making good gains and cycle and waeight running smootherley
11-26-2005, 11:48 AM
onehundredk

when building muscles, you should always have 1 day of rest for every day you work out. seems that you got a good plan, training 1-2 muscles at a time, but than taking friday and sat off...to go out at night and party/get trashed??? rest is the MOST important when working out. and gettin hammered isnt good for muscle growth as well :wg:
11-26-2005, 12:06 PM
mr amp

i dont usually go out 2 b honest its called having a bitch ov a lass ..ha .so i mainly go out 4 meals or sit in with me my lass and a big fvcking cooked chicken so am not really a drink erson ..but was just seeing if my training was ok ..
11-26-2005, 12:33 PM
S.P.G

Quote:

Originally Posted by onehundredk

to go out at night and party/get trashed???

this isn’t a good idea.....
11-26-2005, 12:42 PM
S.P.G

Quote:

Originally Posted by mr amp

i currently train 4 days on 2 off and im sort ov bulking but staying in shape aswell...

monday]chest...bench press 4x 12.10.8.6
incline bench 4x 12.10.8.6
flt flyes 4x 12.10.8.6
cabbel crossovers 3x 12.10.8

tuesday]back and tris...lat pulldown
seated rows same reps and sets as above
upright rows
dead lifts
tris...scullcrushers
pushdowns
1 arm tricep extensions

wednesday] biceps and legs...barbell curl
alternative dumbel curls [same as above]
hamer curls
legs... squats
lying hamstring curls
calf aises

thursday]shoulders...barbell press
bumbell press
front raises [ same as above]
seated rear raises
shrugs

fri ] off
sat] off

sunday repeat..
plz tell me the wrongs and rights lads currently making good gains and cycle and waeight running smootherley

The program has a lot of over lapping of body parts, back one day biceps the next ect, you have only noted sets reps for chest, I would cut then to 3 if your using 4 on all exercises. I would drop the front raises
as you provide adequate stimulation for the anterior head during chest, I would also put chest and shoulders together for this reason, you also don’t need the cabbel crossovers save these for when you no longer need to gain mass....

1Chest shoulder
2Biceps
3Legs
4Triceps
5Back
Off
Off

or

chest triceps shoulder
Off
legs
Off
back biceps

is a safe bet....also add Side laterals to shoulders..
11-26-2005, 12:48 PM
Flexor

Quote:

Originally Posted by S.P.G

The program has a lot of over lapping of body parts, back one day biceps the next ect, you have only noted sets reps for chest, I would cut then to 3 if your using 4 on all exercises. I would drop the front raises
as you provide adequate stimulation for the anterior head during chest, I would also put chest and shoulders together for this reason, you also don’t need the cabbel crossovers save these for when you no longer need to gain mass....

100% good advice

I doubt Nark could improve upon it, but then again, he is also 'da shit'
11-26-2005, 02:24 PM
guest589745

I wouldnt train tris the day after chest or bis after back. I would also lift no more than 3 days a week if "bulking".

Here is what I like and others I know have used it as well. I have made small but, constant and steady progress this way. My reps or weight has always gone up. Im injured right now though so I have been off for a week and intend on taking another week or two off.

Mon-Legsand Lower back abs
Squat/leg curl/SLDL
stretch

Wed-Back and Biceps
Pulldowns/barbell rows/hammer curls/db curls
stretch

Fri- Chest shoulders abs and tris
Bench/skullcrushers/db shoulder press/ lateral raises/weighted crunches

Low volume mostly, eat a lot.
11-27-2005, 12:07 AM
*Narkissos*

Quote:

Originally Posted by Flexor

100% good advice

I doubt Nark could improve upon it, but then again, he is also 'da shit'

:wg: I'll try
11-27-2005, 12:18 AM
*Narkissos*

Quote:

Originally Posted by mr amp

i currently train 4 days on 2 off and im sort ov bulking but staying in shape aswell...

monday]chest...bench press 4x 12.10.8.6
incline bench 4x 12.10.8.6
flt flyes 4x 12.10.8.6
cabbel crossovers 3x 12.10.8

tuesday]back and tris...lat pulldown
seated rows same reps and sets as above
upright rows
dead lifts
tris...scullcrushers
pushdowns
1 arm tricep extensions

wednesday] biceps and legs...barbell curl
alternative dumbel curls [same as above]
hamer curls
legs... squats
lying hamstring curls
calf aises

thursday]shoulders...barbell press
bumbell press
front raises [ same as above]
seated rear raises
shrugs

fri ] off
sat] off

sunday repeat..

First i'll point out what i see 'wrong'.

1. training 4 consecutive days.
2. two days consecutive tricep work (direct/ indirect: Monday and Tuesday)
3. rest days tossed in without distinct purpose.
4. training a minor bodypart before a major one (biceps before legs)

Here's a modification of your current split to facilitate recovery.

Monday: Legs

squats
lying hamstring curls
calf raises

Tuesday: Chest and Biceps

bench press 4x 12.10.8.6
incline bench 4x 12.10.8.6
flt flyes 4x 12.10.8.6
alternating dumbell curls
Hammer Curls

Wednesday: Rest

Thrusday: Back; traps

lat pulldown
seated rows
dead lifts
Dumbell Shrugs

Friday: Shoulder and Tricep

barbell press
Seated Lateral Raise
Bent Lateral Raise

tris...scullcrushers
pushdowns

Saturday: Rest
Sunday: Rest
11-27-2005, 12:23 AM
*Narkissos*

As you can see from what i outlined above... rest days are added prior to the large muscle groups (2 days rest prior to leg-training and 1 day rest prior to back training).

Of course..what i outlined is just a suggestion.

If what you're doing now is working, don't let me interfere.

:thumbsup:

~Nark
11-27-2005, 12:28 AM
*Narkissos*

Quote:

Originally Posted by S.P.G

The program has a lot of over lapping of body parts, back one day biceps the next ect, you have only noted sets reps for chest, I would cut then to 3 if your using 4 on all exercises. I would drop the front raises
as you provide adequate stimulation for the anterior head during chest, I would also put chest and shoulders together for this reason, you also don’t need the cabbel crossovers save these for when you no longer need to gain mass....

Good call :thumbsup:

Quote:

Originally Posted by S.P.G

1Chest shoulder
2Biceps
3Legs
4Triceps
5Back
Off
Off

a day for biceps...and a day for triceps? I would never dedicate a session to training that small of an area. Just curious...but what's the rationale behind this split suggestion?

Quote:

Originally Posted by S.P.G

chest triceps shoulder
Off
legs
Off
back biceps

is a safe bet....also add Side laterals to shoulders..

I'd separate the leg and back sessions with Chest; shoulders; and triceps

Day 1: Legs

Day 3: Chest; shoulder; Triceps

Day 5: Back; traps; biceps

I found personally, while doing the split you suggested, that my hamstrings would still be sore, from leg day, on back day...and this screwed with my deadlift.

~Nark
11-27-2005, 03:43 AM
S.P.G

Quote:

Originally Posted by Narkissos

a day for biceps...and a day for triceps? I would never dedicate a session to training that small of an area. Just curious...but what's the rationale behind this split suggestion

Its about making the 5 day split approachable.

That is one of my favorite 5 day splits, I find placing the body parts like this is easer on the body, witch makes the 5 day split approachable, there is adequate rest between back and biceps, as with chest and triceps in doing this, as well as placing chest and shoulder together, helps to eliminate overlapping of body parts during the 5 day split. That is my currant split that I’m using right now, and love it, as well as getting good gains.

So as far as a 5 day week goes IMO that’s one of the best ways too go about it.
11-27-2005, 03:50 AM
S.P.G

Quote:

Originally Posted by Narkissos

I'd separate the leg and back sessions with Chest; shoulders; and triceps

Day 1: Legs

Day 3: Chest; shoulder; Triceps

Day 5: Back; traps; biceps

I found personally, while doing the split you suggested, that my hamstrings would still be sore, from leg day, on back day...and this screwed with my deadlift.

The other split I suggested Is as you now the old school 3 day week that he may or may not of found useful.

and i agree with your Comments :wg:
11-27-2005, 04:26 AM
Tyrone_Biggums

Quote:

Originally Posted by mr amp

i currently train 4 days on 2 off and im sort ov bulking but staying in shape aswell...

monday]chest...bench press 4x 12.10.8.6
incline bench 4x 12.10.8.6
cabbel crossovers 2x 12.10.8
Lying triceps 4-5 sets

tuesday]back ...lat pulldown 4 sets
Db rows 4 sets
cgpd 3 sets

Hammer curls 3 sets
Db curls 2-3 sets

wednesday] Rest

thursday]shoulders...barbell press or Dumbell press 4-5 sets
side raises 4 sets [ same as above]
seated rear raises....I do these on my back day
shrugs

fri ] squats 5 sets
Thigh extensions 3 sets
SLDL 4 sets
Standing calfs 4 sets
sat] off

sunday repeat..
plz tell me the wrongs and rights lads currently making good gains and cycle and waeight running smootherley

Made some changes.....Just a suggestion
11-27-2005, 03:19 PM
bracks02

Should i do 4x12,10,8,6 on all exercies?
If not how would you break them all down?
11-27-2005, 03:36 PM
mr amp

bracks2 wat u mean
11-27-2005, 03:42 PM
Flexor

Quote:

Originally Posted by bracks02

Should i do 4x12,10,8,6 on all exercies?
If not how would you break them all down?

Hey, this is mr amp's personal workout!!! You word that as if you were him...If anything he would be asking that question...because its his workout

Anyway to answer your misguided question, anywhere in 6-12 reps is considered best for gaining mass, but you won't always need four sets, and sometimes only two sets for certain exercises.
11-27-2005, 08:20 PM
bracks02

Didn't know he was the only one allowed to ask questions!
11-27-2005, 08:24 PM
bracks02

If I may without steping on anyones toes, how does one know what exercises to do 2 sets and wich ones to do 4 sets?
11-28-2005, 07:24 AM
Flexor

Quote:

Originally Posted by bracks02

If I may without steping on anyones toes, how does one know what exercises to do 2 sets and wich ones to do 4 sets?

Of course you can ask questions!! its just the way you jumped in suddenly...

Anyway back to your question. Say you had just done a hard chest workout and were doing shoulders next. Because you have alread stimulated the anterior and medial deltoids through the benching, you may do only 2 sets of lateral raises and two sets of upright rowing. It depends what split you are doing...

Also you would usually do 4 sets of deadlifts or squats, because they are heavy powerful exercises and you want to take full advantage of them and properly stimulate the muscles involved.