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  1. #1
    Aguro's Avatar
    Aguro is offline Associate Member
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    Morning and night Training

    Ok this is a very simple question, i like to do my pec and back during morning and when i am back from work i do my bicep. Anything bad about that? I just feel more powerfull after work and lift heavier then if i would do it with the rest of my pec and back morning routine. Plz feed back would be welcomed..
    then again thanx for your time

  2. #2
    EXCESS's Avatar
    EXCESS is offline Retired Moderator
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    I think you should be splitting those exercises into separate days and resting more. The only time I ever workout twice in a day is when I do cardio in the morning and weights at night.

  3. #3
    Aguro's Avatar
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    ok here my training program :
    I do day 1,day 2,day off, day 1, day 2, day off, day off.
    I
    All my exercise have a heating set before with very low charge.
    Depending on the need and soreness can be betwen 12-20 rep.
    - Day One :

    Chest : Bench Press 1 x 10 Med weight/ 3 x 8 Max weight/
    1 x 12 med-high weight (until failure uselly at 10th time)
    Bench Press inclined (bar) : 4 x 10 max weight
    Flat fly : 4 x 10 (an old body builder made my program and told me to do my flat fly so that my arm move in shape of a triangle with a small base (me being the base)...

    Back : Front Lateral Pull down 1 x 10 Med weight 3 x 8 max weight. 1 x 12 med-high weight (same as above)
    Seated Rowing : 4 x 10 ( i lean foward almost to touch my feet and try to match my pull with my back motion so both get the shock.)
    T-Barr : 4x10 ( i try to concentrate my contraction on the upper back.

    Biceps : dumbel alt 1 x 10 Med weight/ 3 x 8 Max weight /
    1 x 12 med-high weight ( as above )

    Abs : How much time a week?? I do leg in 15 degree from gound then straigh setup then leg on side x 15 then leg on other side x 15...

    - Day Two :

    Shoulder : Press Front : 1 x 10 - 3 x 8 - 1 x 12 ( same as all first exercise of muscle) I sit at the smith machine.. I place myself slightly behind the bar so i can go down to my chest and push upward with my arm in front of me thight grip. Never seen anyone else do it that way in the gym.. But i get a good burn..
    Side Rise : 4 x 10 max weight
    Bent Over Upward rise : 4 x 10 (sorry for the terms)...
    Traps : 4 x 10 (bar close grip up to chin

    Tricep : Cable downward : 1 x 10 - 3 x 8 - 1 x 12
    Dumbell 2 hand behind head : 4 x 10
    Cable one arms : 4 x 10
    *** I dont really like that tricep routine..

    Leg : Leg Press : 1 x 10 - 3 x 8 - 1 x 12
    Leg Extension : 4 x 10
    Leg curl : 6 x 10

    Lower leg ( sorry again i am french dont remember the word )
    4 x 12 seated upward rising...

    Sorry if this look weird cutted it from another place. But that my routine you think i should split that on a week ? What do you think? I havent been training for long.. 7 month only.
    Clean for now

  4. #4
    Billy Boy's Avatar
    Billy Boy is offline Retired Moderator
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    If it is working and you get good results stick with it.Those are basic movements and are good for building size.To many BB spend time trying to isolate muscles personally I believe you need the size/bulk before you start tweaking specific bodyparts.

    I may split it up into 4 workouts so Chest/Bi / Back / Shoulders/Triceps / Legs/Calfs

    Train abs everyother workout.

    Splitting it into 4 workouts you may find you can lift more

  5. #5
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    Double splits can work great but work the largest muscles when you feel the strongest and can put the most into them. For example:

    Day one: work triceps in the am, and them Lats and quads at night.

    Day two: work biceps in the am and pecs, delts and hams at night.

    Then add abs and calves a couple times a week.

    This serves several purposes. One, you train the large muscle groups when you feel the strongest (they need more energy anyway) two, you won't be using any synergists early effecting your pm training, and thirdly you have plenty of rest. Good luck.

  6. #6
    MarkyMark's Avatar
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    Day splits can be very effective .... Doing the larger muscle group at night preferable ...

    But on a gain ( natural ) you may be expending to much needed energy ...

    This is a trail and error thing brother ... See if its puting lbs on or leaning you up ... go from there

    good luck

  7. #7
    Aguro's Avatar
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    Thanx all, i guess it a bit too late to go for conclusion ill just try to watch closely how my body respond. But for now my weight seem to fly up and up.. Was 180 5 week ago now at 187, i am indeed eating more so ill wait a few more week to see how it gonna balance..
    Again thanx for your support

  8. #8
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    Bulk up alot before you start workin major muscle groups. You'll put on alotta lean mass that way, and then work two muscle groups a day. As for workouts, the only time i do it twice a day is when i'm doing cardio...like that Canadian guy for example

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