Help

[justo]

I've been training 4 times a week.
Monday - chest/biceps
Tuesday - back/triceps
Wednesday - rest day
Thursday - shoulders/biceps
Fridays - legs: triceps

I'm just wondering should I do abs and forearms on Wednesday instead of resting?

Or I could throw abs in on tricep day and forearms on bicep day?

My goals are to add mass my diet is good and my exercises are also good.

[cjay]

Where are your leg days? ....and why are you working bis and tris so often, they are support muscles for your other lifts and get a ton of work already. Never mind saw it on fri, how would you have time to do legs and tris, and back to my second question

[justo]

Where are your leg days? ....and why are you working bis and tris so often, they are support muscles for your other lifts and get a ton of work already. Never mind saw it on fri, how would you have time to do legs and tris, and back to my second question

I'm not being rude mate but I didn't understand a word of that other then where's your leg days?

[cjay]

You're working your arms a ton and there really isn't a reason to do so. They are major support muscles for just about everything you do upper body. When i first looked at your work out I saw chest and bi's then back and tri's on consecutive days, and was thinking you should spread them out at least 48 hours,, then I saw bi's again then tri's again, and I missed legs due to it.

My question is why work your arms that much?

to answer your original question, I throw forearms in twice a week. Really doesn't matter where. Abs I either do on rest day or I do them later in the day on another day.

[justo]

You're working your arms a ton and there really isn't a reason to do so. They are major support muscles for just about everything you do upper body. When i first looked at your work out I saw chest and bi's then back and tri's on consecutive days, and was thinking you should spread them out at least 48 hours,, then I saw bi's again then tri's again, and I missed legs due to it.

My question is why work your arms that much?

to answer your original question, I throw forearms in twice a week. Really doesn't matter where. Abs I either do on rest day or I do them later in the day on another day.

Yea thanks for the feedback mate. I understand what your saying. The reason I trained my arms alot was because they was small and I was pretty lacking in arms. I'm making good gains of this routine at the minute and just wanted to throw some forearms and abs in somewhere but where it most makes sense. If you have a better idea feel free to share mate.

[cjay]

What are you doing for your other lifts? You may not to add in a ton of forearms if you're doing things like deads and farmers caries.

[justo]

What are you doing for your other lifts? You may not to add in a ton of forearms if you're doing things like deads and farmers caries.

I do a lot of compound exercises like dead lifts, squats, bench press, shoulder press.

[cjay]

are you using straps on your deads? You can get some great forarm work out of your other days depending on what and how you do the exercises

[justo]

are you using straps on your deads? You can get some great forarm work out of your other days depending on what and how you do the exercises

I don't use straps. I'm 70 kg and I dead lift 110kg.

[cjay]

I don't use straps. I'm 70 kg and I dead lift 110kg.

Those are good numbers. For me I'd spread out my first days and put shoulders and legs in between. I'd add two days of forearms, where you do 2 exercises, and I'd put them on tues with shoulders and Fri back and tris. For one of the exercises I'd add farmers carry in.
Abs I'd add in on shoulder and chest.

[justo]

Those are good numbers. For me I'd spread out my first days and put shoulders and legs in between. I'd add two days of forearms, where you do 2 exercises, and I'd put them on tues with shoulders and Fri back and tris. For one of the exercises I'd add farmers carry in.
Abs I'd add in on shoulder and chest.

What are farmers carries?

[justo]

Those are good numbers. For me I'd spread out my first days and put shoulders and legs in between. I'd add two days of forearms, where you do 2 exercises, and I'd put them on tues with shoulders and Fri back and tris. For one of the exercises I'd add farmers carry in.
Abs I'd add in on shoulder and chest.

So basically swap back and legs?

[tigerspawn]

Abs can be worked daily or every other day as you choose. You don’t really need to train forearms independently. Forearms get worked out during pull movements. When you do shrugs, deadlifts, pull exercises try using only the first two digits of your fingers to complete exercise this will help build forearms faster. Hammer curls and reverse bicep/tricep exercises work forearms. If program is working for you continue using it. Personally I feel you’re working your bis and tris to much. Biceps get a workout with pull exercises. Triceps get workout with press exercises. Your legs are your biggest muscle group. I would work them at least twice a week because that will help you get the most growth.

[cjay]

What are farmers carries?

Farmer's Walk Exercise Guide and Video