do i need more rest/recovery?!

[Domestic]

my current cycle looks like this:

day 1: back - traps - abs
day 2: quads - delts - calves
day 3: chest - hams - abs
day 4: biceps - triceps - calves
day 5: rest
day 6: rest
day 7: repeat cycle

i'm thinking about doing this:

day 1: back - traps - abs
day 2: quads - delts - calves
day 3: rest
day 4: chest - hams - abs
day 5: biceps - triceps - calves
day 6: rest
day 7: repeat cycle / rest?


who thinks i should do Cycle #2 over Cycle #1 and why?

[yellows2k]

day 1 chest
day 2 legs/bis
day 3 off
day 4 shoulders/tris
day 5 back/traps/rear/delts
day 6 off
day 7 off or repeat

[Domestic]

i don't like that cycle. how am i suppose to work my shoulders 1 day and then work my delts & traps the next day? shoulders arn't nothing w/o delts & traps so it would be like working the same muscle 2 days in a rowe wouldn't it?

and what about the abs? can't forget about them. lol - i don't mean to sound like a dick head people but i want to keep my current schedule. its a really good work out and the muscle groups are spread apart accordingly.

i just want some constructive critisim about the work out & want to know if i should use Cycle #2 over #1 since it has more rest in it.

Current Stats:
6'2
234lbs
17" biceps
50" chest
pressing 350lbs
11% body fat

Goat Stats:
6'2
230lbs
19 - 20" biceps
49" chest
pressing 400lbs
5 - 8% body fat

is it possible to reach my goal stats, or at least drop the 11% body fat using this cycle in 2mths with the supplements and the nutritional plan?

[yellows2k]

u work your rear delts with back, and your side and front on shoulder day.

lets see why i dont like your split:

1.) you have delts which im guessing front side and back delts after back day...on back day your rear delts get worked

2.) Im assuming u do squats on quad days, and your hams get worked when u do squats so either u only get one day of rest before your hams get hit again, or on that first split it looks like it gets hit again the next day

3.) you are hitting your tris the day after chest

but if i had to choose between your splits, the second one is which one i would choose if i was forced to pick one of those splits, but maybe have day 5 as rest and day 6 your arm day and day 7 rest.


As for abs and calves and why i didn't put them in, you can basically put them anywhere and i left it to you to put them in because some people work abs once a week, and some work them 3 times a week and same with calves.

[Domestic]

well, i was going to put put rest days inbetween each work out but i don't like waiting so long to work out my biceps & triceps. part of my goal is to grow my biceps 2 - 3"

Day 1: work out (back - traps - abs)
Day 2: off
Day 3: work out (quads - delts - calves)
Day 4: off
Day 5: work out (chest - hams - abs)
Day 6: work out (biceps - triceps - calves)
Day 7: off

[BIG TEXAN]

Your muscles grow when rested, not when they're being worked. Try giving them that day of rest inbetween chest and arm day. You'll probably see better results that way.

[Domestic]

so maybe do:
Day 1: work out (back - traps - abs)
Day 2: off
Day 3: work out (quads - delts - calves)
Day 4: work out (chest - hams - abs)
Day 5: off
Day 6: work out (biceps - triceps - calves)
Day 7: off

[BIG TEXAN]

That looks better.

[Domestic]

hey Big Texan - if i stuck with that cycle for 2mths will all my cardio and recovering that i do.. along with my nutrition plan + my supplements, what do you think i'm going to look like at the end of the 2mths? i mean, do you think i'll reach my goal or get alittle bigger or what?

[BIG TEXAN]

I couldn't even guess that. How well you respond to any workout, diet, or supps is all up to you and how well your body responds to it. I don't see why you shouldn't make some sort of gains. I wish I could tell you what kind of gains you'll make but in this game it's all about trial and error. You just have to piece something together, try it and see if it works. Best of luck to ya.

[Domestic]

thanks bro. i've been told i have great genetics by alot of people. btw, do you have any pics of yourself? seen one of your posts saying something about you pressing 525lbs?

[BIG TEXAN]

Whoa 525!?!?!? Maybe squatting or deadlifting that much. I wished I could bench that! Unfortanetly I don't have any pics posted. I don't have a digital camera or a scanner to upload pics that I do have. I've been trying to find a way to get some posted and hope to soon get some up.

[Domestic]

oh. lol
i can press 350lbs for 3 or 375lbs for 1. squating, i can squat about 495 - 500lbs.

alright, i think i finally got this shit down:

Day 1

Back:
Barbell Bent-over Row 3 x 8 - 12
Dumbbell Bent-over Row 3 x 8 - 12
Underhand Chin-up 2 x 8 - 12
Barbell Pullover 3 x 8 - 12
Cable Close Grip Pulldown 3 x 8 - 12
Cable Rear Pulldown 4 x 8 - 12
Cable Front Pulldown 3 x 8 - 12
Dumbbell External Rotation 2 x 8 - 12

Traps:
Barbell Shrug 4 x 8 - 12
Dumbbell Shrug 3 x 8 - 12

Abs:
Crunch 3 x 10 - 15
Incline Crunch 2 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Incline Twisting Crunch 2 x 10 - 15
Side Crunch 2 x 10 - 15


Day 3

Quads:
Leg Extension 2 x 8 - 12
Front Squat 2 x 8 - 12
Hack Squat 2 x 8 - 12
Leg Extension 3 x 8 - 12

Delts:
Barbell Behind Neck Press 3 x 8 - 12
Barbell Upright Row 3 x 8 - 12
Barbell Row (to neck w/ elbows out) 3 x 8 - 12
Dumbbell Front Raise 3 x 8 - 12
Dumbbell Shoulder Press 3 x 8 - 12
Dumbbell Lateral Raise 3 x 8 - 12
Dumbbell Front Lateral Raise 3 x 8 - 12

Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12


Day 4

Chest:
Dumbbell Bench Press 2 x 8 - 12 4 x 8 - 12
Dumbbell Fly 3 x 8 - 12
Dumbbell Pullover 3 x 8 - 12
Chest Press 3 x 8 - 12
Pec Deck Fly 3 x 8 - 12
Barbell Incline Bench Press 3 x 8 - 12
Chest Dip 2 x 8 - 12
Barbell Inlcine Shoulder Raise 2 x 8 - 12

Hamstrings:
Laying Leg Curls 3 x 8 - 12
Barbell Straight-leg Deadlift 3 x 8 - 12

Abs:
Crunch 3 x 10 - 15
Incline Crunch 2 x 10 - 15
Seated Crunch 3 x 10 - 15
Dumbbell Side Bend 2 x 10 - 15
Incline Twisting Crunch 2 x 10 - 15
Side Crunch 2 x 10 - 15


Day 6

Biceps:
Standing Barbell Curl 2 x 8 - 12 6 x 8 - 12
Standing Dumbbell Curl 3 x 8 - 12
Barbell Preacher Curl 3 x 8 - 12
Dumbbell Concentration Curl 4 x 8 - 12

Triceps:
Dumbbell One Arm Tricep Extension 3 x 8 - 12
Barbell Close Grip Bench Press 4 x 8 - 12
Barbell Tricep Extension 3 x 8 - 12
Cable Pushdown 4 x 8 - 12

Calves:
Barbell Standing Calf Raise 4 x 8 - 12
Barbell Seated Calf Raise 3 x 8 - 12
Barbell Reverse Calf Raise 2 x 8 - 12


i'll do 5miles of Cardio after every work out about 15mins after i complete the work out and drink my post work out ABB Drink. on my off days, i'll do about 2miles of Cardio.

[BIG TEXAN]

Whoa!! Man that's a Shitload of a workout. I have a definite feeling you'll be WAY overtraining. Bro, no more than 4 (5 would be pushing it) different lifts per body part. Also the 5 miles after every workout....that's gonna be alot of cardio. I'd say maybe 5 miles the whole week. I think I remeber you saying that this is some pro's workout routine somewhat modified. Don't forget the amount of drugs they take and in which allows them to do such workouts.

[Domestic]

lol. well i don't have but 2 - 3 excersizes for each muscle group. example: Detoids

Delts = Anterior / Lateral / Posterior / Supraspinatus

Anterior:
barbell behind Neck Press
dumbbell front raise
dumbbell shoulder press

Lateral:
barbell upright row
dumbbell lateral raise

Posterior:
Barbell Row

Supraspinatus:
Dumbbell Front Lateral Raise

see, no more then 4 for each muscle group. i do this for all the muscle groups such as the Chest - Back - Biceps - Triceps. and about the drug thing, well - its not really about drugs... its about food & supplementation.

Diurlean (pre-work out)
Zenotrope ( pre-work out)
Pro M3 (100grams w/meals)
Super Vitamine Pak (in the morning)
L-Glutamine Powder (w/ meals)
Effervescent Creatine (pre-work out)
ABB Mass Recovery Drink (post-work out)

those are some of the suppliments that i take every day.

[Domestic]

bump bump bump

[wannagetstacked]

don't take glutamnie with meals,it will be wasted,take on empty stomach,that routine is overtraining aswell,cut some stuff out,especially on chest

[Domestic]

over training would be doing 4 or more excersizes for each muscle right? iight well the chest has:

General Chest (dumbbell bench press - dumbbell fly - pec deck fly - chest press)

Pec Major (dumbbell incline bench press)
Pec Minor (chest dip)
Serratus Anterior (barbell incline shoulder raise)

hm, i guess i could cut out Dumbbell Pullover & Chest Press. that will give me 3 excersizes for the general chest.

[cdog]

Overtraining is the workout you posted .I think the best thing for you to do is this workout for a good 3mo come back and tell us about the gains.
You are totaly dead set on volume brother totaly .So my advice to you is do it .Only you know or will know how this did for you .Alot guys on this board have done these big as$ workouts me as well and we all know where it got us .So I think you need to do the same .Remember you have only been lifting for 8 mo you have alot to learn and that workout you posted is going to be a very good teacher Peace

[Domestic]

see, thats the whole point in me working out - i only have 2mths. i don't want to waste time. but i also want a good work out. i like being sore after working out and sweating and feeling the burn. and when i ask for advice, you people keep wanting me to work chest with triceps and all that shit. i want to keep the schedule that i have cuz if it works for Jay Cutler then it will work for me.

if not... maybe i can do this:

Day 1: back - biceps - abs
Day 3: chest - delts - calves
Day 4: triceps - traps - abs
Day 6: quads - hams - calves

i mean, look at these body builder's workouts, they work out hard as fuck and alot of them overtrain. overtraining leads to muscle faliure rite? well bout 8 out of 10 people on here said to work til muscle failure. and when you kill the muscle - you rest - it recovers bigger & stronger rite?

with my cycle, couldn't i gain some strenth & shred 6% body fat? yo cdog, you said you'd make me up a work out thing, go ahead and i'll cycle it 1 week and see if i like it.


my goal is to drop 6 - 8% body fat and gain a few inchs in my arms. maybe i shouldn't even work anything else.... just work my biceps once a week and do cardio?

[BIG TEXAN]

It may work for Jay Cutler but he's also on ENORMOUS amounts of steroids.

[Domestic]

lol. and you would know this how? he won the Arnold Classic 2mths ago.. steriod users don't win Arnold Classics.

[BIG TEXAN]

Originally posted by Domestic
lol. and you would know this how? he won the Arnold Classic 2mths ago.. steriod users don't win Arnold Classics.

I pray you do not seriously believe that!!!!! There most likely isn't a single non-juicer among any of the contestants.

[cdog]

WTF ? I was going to spend the time to work you up a routine but I know you wont follow it .And try for a week whats that any program should be at least 3 mo .Bro I know you was playin right with all that bullshlt you just wrote about Jay ?Dude let me show you what these guys are doing 800mil test cyp ,500 mil of d-bol, four units of growth hormone, A PHUCKING DAY DUDE A DAY NO SHlT BRO A DAY .You thought they have more muscle on there as$ than you do your whole body becouse of tuna wow!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[Domestic]

lol. well i'm not tring to get that big. i just want to grow my biceps 2 - 3" and take an inch of my chest and go up 50lbs on the bench.

can i not do that with my work out cycle in 2mths? if not, why?

[Braz_Machine]

My week goes.

Sunday: Chest, Abs, Cardio
Monday: Back, For Arms,
Tuesday: Legs, Calves, Cardio
Wednesday: Shoulders, Abs,
Thursday: Triceps, For Arms, Cardio
Friday: Biceps, Calves
Saturday: Cardio

Braz_Machine

[Pheedno]

Cutting Split
Mon-Back
Tues-Bis/Forearms
Wed-Quads/Calves
Thurs-Shoulders/abs
Fri-Chest/Tris
Sat-Hams/calves
Sun-CHEAT DAY

[CanadianBD]

Originally posted by Domestic
see, thats the whole point in me working out - i only have 2mths. i don't want to waste time. but i also want a good work out. i like being sore after working out and sweating and feeling the burn. and when i ask for advice, you people keep wanting me to work chest with triceps and all that shit. i want to keep the schedule that i have cuz if it works for Jay Cutler then it will work for me.

if not... maybe i can do this:

Day 1: back - biceps - abs
Day 3: chest - delts - calves
Day 4: triceps - traps - abs
Day 6: quads - hams - calves

i mean, look at these body builder's workouts, they work out hard as fuck and alot of them overtrain. overtraining leads to muscle faliure rite? well bout 8 out of 10 people on here said to work til muscle failure. and when you kill the muscle - you rest - it recovers bigger & stronger rite?

with my cycle, couldn't i gain some strenth & shred 6% body fat? yo cdog, you said you'd make me up a work out thing, go ahead and i'll cycle it 1 week and see if i like it.


my goal is to drop 6 - 8% body fat and gain a few inchs in my arms. maybe i shouldn't even work anything else.... just work my biceps once a week and do cardio?

This isn't Domestic fellas, it's thegame187. This guy is a fuckin loser for stealing pics and posting them as his own.