Critique my Lifting Schedule

[mark44x]

this is my old schedule.
mon-chest and triceps
tues-back and biceps
wed-shoulders and forearms
thurs-chest and triceps
fri-biceps and back
sat-off
sun-legs

this is the new schedule i have been doing lately
mon-chest
tues-biceps and triceps
wed-shoulders and back
thurs-chest and triceps
fri-biceps and back
sat-off
sun-legs


wat do u think of my schedules and which one is better>?
also what type of schedule do u have and wat is considered the best weekly schedule

[skank]

Kind of an odd schedule. If I had to pick one it would be the first one. Doesn't seem to be enough recovery time in either schedule except for legs. For muscle growth I think hitting each muscle once a week is enough. That way you can really hit it hard every time. And I divide my legs into 2 days. One for quads and another day on hams. Calves on both days. I throw the hams with the low back. Upper back is seperate also. And yo, where's the abs?

[asvt]

I would say that is to much for your chest and tri's and I think you need atleast one more off day and in my opinion back and shoulders don't go well together

[mark44x]

yea i do abs and cardio in the mornings...i do my lifting at nighttime

[skank]

yea i do abs and cardio in the mornings...i do my lifting at nighttime

Ok, that part of the schedule sounds good.

[mark44x]

chest,triceps, biceps are to much if done twice a week?

[MFT81]

Yeah, Less is more, Your split (both of them) are those of the guys in the gym that do bench press and db curls like every day,

plus everything overlaps big time, Im going to guess that either you just started lifting or that your intensity is terriable, If I were to follow either split my shoulders would be destroyed.

try this, I garuntee that you wont shrink cause your only doing each part once a week and that you'll actually lift harder thus get bigger.

Mon:Shoulders/Bis/Forearms
Tues:Legs
Wens:Off
Thurs:Chest/Tris
Fri:extra cardio/abs or Off
Sat:Back/Calves
Sun:extra cardio/abs or Off.

[muscle_20]

i agree i used to train tons but now that i am only training 4 days per week i am gaining much faster.

[InsaneInTheMembrane]

Yeah, Less is more, Your split (both of them) are those of the guys in the gym that do bench press and db curls like every day,

plus everything overlaps big time, Im going to guess that either you just started lifting or that your intensity is terriable, If I were to follow either split my shoulders would be destroyed.

try this, I garuntee that you wont shrink cause your only doing each part once a week and that you'll actually lift harder thus get bigger.

Mon:Shoulders/Bis/Forearms
Tues:Legs
Wens:Off
Thurs:Chest/Tris
Fri:extra cardio/abs or Off
Sat:Back/Calves
Sun:extra cardio/abs or Off.

Great advice, I second that!

[mark44x]

i dunno..i cant see myself not lifting 3 times out of the week
it is a psychological thing i guess...i think i need to keep lifting to grow.

[MFT81]

Ok, Lets break it down step by step....

here is your new schedule and what is wrong with it IMO.......

this is the new schedule i have been doing lately
mon-chest
tues-biceps and triceps
You work tris during chest, meaning that by working tris again the next day you wont allow proper recovery,
wed-shoulders and back
Once again you overlap, your shoulders act as stabilizers during many bi/tri exercises and you did chest on mon, so imo you may be prown to overuse injury's down the line
thurs-chest and triceps
48 hours is the MIN amount of time to give a bodypart to recover, so by doing chest and tris again will probably lead to atrophy because your still not fully recovered since the onslaught of upper body exercise in the week.
fri-biceps and back
Once again, not enough time to recover
sat-off
A novel idea, one that should have been repeated twice already
sun-legs


Now, if this wernt enough, you should also know that this routine dosnet provide enough recovery for your CNS as well. This will greatly produce overtraining and can cause sickness, ***ression, reduced ability to grow (which is the whole point) and at the very least burnout.

so when you say, i just cant see myself not training such and such times a week what you should be saying is I just cant see myself improving my physique beyond what ive accomplished so far.

[MFT81]

i dunno..i cant see myself not lifting 3 times out of the week
it is a psychological thing i guess...i think i need to keep lifting to grow.

NO, you need recovery, one of the first things advanced trainers grasp is that the time spent out of the gym is what causes growth, That is why some of use preach so much about nutrtion, you really are what you eat.

Do a search on CNS (Central Nervous System) and it will open your eyes to reality...