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Thread: is this ok

  1. #1
    mr amp is offline Associate 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

  2. #2
    onehundredk's Avatar
    onehundredk is offline Member
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    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

  3. #3
    mr amp is offline Associate 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 ..

  4. #4
    S.P.G's Avatar
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    Quote Originally Posted by onehundredk
    to go out at night and party/get trashed???
    this isn’t a good idea.....
    Last edited by S.P.G; 11-26-2005 at 01:24 PM.

  5. #5
    S.P.G's Avatar
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    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..
    Last edited by S.P.G; 11-26-2005 at 01:03 PM.

  6. #6
    Flexor is offline Banned
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    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'
    Last edited by Flexor; 12-19-2005 at 05:31 PM.

  7. #7
    guest589745 is offline 2/3 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.

  8. #8
    *Narkissos*'s Avatar
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    Quote Originally Posted by Flexor
    100% good advice

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

  9. #9
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    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

  10. #10
    *Narkissos*'s Avatar
    *Narkissos* is offline Anabolic Member
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    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

  11. #11
    *Narkissos*'s Avatar
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    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

    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

  12. #12
    S.P.G's Avatar
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    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.
    Last edited by S.P.G; 11-27-2005 at 04:47 AM.

  13. #13
    S.P.G's Avatar
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    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

  14. #14
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    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

  15. #15
    bracks02 is offline New Member
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    Should i do 4x12,10,8,6 on all exercies?
    If not how would you break them all down?

  16. #16
    mr amp is offline Associate Member
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    bracks2 wat u mean

  17. #17
    Flexor is offline Banned
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    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.

  18. #18
    bracks02 is offline New Member
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    Didn't know he was the only one allowed to ask questions!

  19. #19
    bracks02 is offline New 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?

  20. #20
    Flexor is offline Banned
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    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.

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