Thread: is this ok
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11-26-2005, 11:42 AM #1Associate Member
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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
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11-26-2005, 11:48 AM #2
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
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11-26-2005, 12:06 PM #3Associate Member
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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 ..
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11-26-2005, 12:33 PM #4Originally Posted by onehundredk
Last edited by S.P.G; 11-26-2005 at 01:24 PM.
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11-26-2005, 12:42 PM #5Originally Posted by mr amp
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..Last edited by S.P.G; 11-26-2005 at 01:03 PM.
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11-26-2005, 12:48 PM #6Banned
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Originally Posted by S.P.G
I doubt Nark could improve upon it, but then again, he is also 'da shit'Last edited by Flexor; 12-19-2005 at 05:31 PM.
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11-26-2005, 02:24 PM #72/3 Deca 1/3 Test
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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.
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11-27-2005, 12:07 AM #8Originally Posted by Flexor
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11-27-2005, 12:18 AM #9Originally Posted by mr amp
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
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11-27-2005, 12:23 AM #10
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.
~Nark
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11-27-2005, 12:28 AM #11Originally Posted by S.P.G
Good call
Originally Posted by S.P.G
Originally Posted by S.P.G
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
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11-27-2005, 03:43 AM #12Originally Posted by Narkissos
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.Last edited by S.P.G; 11-27-2005 at 04:47 AM.
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11-27-2005, 03:50 AM #13Originally Posted by Narkissos
and i agree with your Comments
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11-27-2005, 04:26 AM #14Originally Posted by mr amp
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11-27-2005, 03:19 PM #15New Member
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Should i do 4x12,10,8,6 on all exercies?
If not how would you break them all down?
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11-27-2005, 03:36 PM #16Associate Member
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bracks2 wat u mean
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11-27-2005, 03:42 PM #17Banned
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Originally Posted by bracks02
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.
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11-27-2005, 08:20 PM #18New Member
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Didn't know he was the only one allowed to ask questions!
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11-27-2005, 08:24 PM #19New Member
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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?
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11-28-2005, 07:24 AM #20Banned
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Originally Posted by bracks02
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.
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