good or not?

[bigcwithane]

Going for a clean bulk 175 to 200

Mon. Chest/shoulders
Tues. Back/traps/abs
Wends. Off/am cardio
Thurs. Legs
Fri.bi's/tri's
Sat. Off/ cardio
Sun. Off/cardio

[bigcwithane]

Anyone?

[BigBuck6]

Ive always had success with a 5-day split like this one, but diet will help you keep from over training along with adequate sleep and a day off or two if need be. You can always move that Monday rest day in place of Tues or Wed if you need most rest or recovery time. Abs and calves are thrown in on random days but never right before a leg workout that includes squats or dead lifts (yes! dead lifts on leg day, check my height and you'll see why!).

Mon-Rest
Tues- Chest
Wed- Mid/Upper Back
Thurs- Shoulders
Fri- Bi's/Tri's
Sat- Rest
Sun- Legs/Lower Back

[Archangel.]

I was using a split very similar to that, but just switched it up this week. However, I did find my prior split very effective, this was it:

Mon: bi's/tri's
tues: off
wed: back/traps
thurs: off
fri: chest/shoulders
sat: legs

I'm a firm believer in taking a day off between EVERY workout day if you are training intensely, the only reason I did fri/sat consecutively like that is because I couldn't avoid it with my schedule. Having said all of that, your clean bulk is going to depend mostly on your meal plan, you should post it up for critique.

[bigcwithane]

I posted my diet damien helped me out on that but I just started my job would it be bad to switch the split days up according to my work schedual. An I train prey intense I got one week with sets of 6-8 heavy than I go the next week 10-12 still heavier just matter how swore I am from the last week but I still keep it ibtwnse. Is this good or bad?

[bigcwithane]

I also do deadluft on leg day. My let's used to be lagging bad so I've been hitting legs really hard

[Archangel.]

I posted my diet damien helped me out on that but I just started my job would it be bad to switch the split days up according to my work schedual. An I train prey intense I got one week with sets of 6-8 heavy than I go the next week 10-12 still heavier just matter how swore I am from the last week but I still keep it ibtwnse. Is this good or bad?

A lot of people make that kind of split work, I was just stating what I believe to be optimal. I wouldn't do deads on the same day as legs, as whichever you do second (deads or legs) are more than likely going to suffer, as you won't be able to give the same intensity.

[bigcwithane]

Idk its intense and I think its helped my legs a lot

[BigBuck6]

A lot of people make that kind of split work, I was just stating what I believe to be optimal. I wouldn't do deads on the same day as legs, as whichever you do second (deads or legs) are more than likely going to suffer, as you won't be able to give the same intensity.

My reasoning behind putting deads on leg day is that the mechanics are much different for someone who is tall compared to the average size or below average height bodybuilder. I will agree that for the average size person deads should best be reserved for back day. Personally, I like to super set them with hamstring curls for one hell of a tough break but have had success with super setting them with t-bars rows or lat pull downs as i never go very heavy on deadlifts anymore and focus more on intensity and explosiveness.

[HawaiianPride.]

Ive always had success with a 5-day split like this one, but diet will help you keep from over training along with adequate sleep and a day off or two if need be. You can always move that Monday rest day in place of Tues or Wed if you need most rest or recovery time. Abs and calves are thrown in on random days but never right before a leg workout that includes squats or dead lifts (yes! dead lifts on leg day, check my height and you'll see why!).

Mon-Rest
Tues- Chest
Wed- Mid/Upper Back
Thurs- Shoulders
Fri- Bi's/Tri's
Sat- Rest
Sun- Legs/Lower Back

I've done a similar conventional split. Worked great when I was a beginner. How's the cardio vascular training?

[bigcwithane]

i do cardio on my off days for 30 mins on the treadmill at about 4.8mph
im not really a beginner to lifting just more of a beginner to body building routines i played football and always did those workouts but they were a little different not much though.

[BigBuck6]

A 5-day split is not recommended for beginners because of the risk of overtraining. I am not sure Hawaiian Pride meant by that, no offense but considering your lifting knowledge is coming from a football background I suggest doing some research on proper technique and form as most football coaches and strength training coaches fall short in this department.

[HawaiianPride.]

As long as his volume and intensity doesn't exceed his bodies natural recovery capacity, his split will be fine. In regards to proper nutrition and adequate rest, these will top off his ability to not over train.

It's easy to OT, but it's also easy not to.

[bigslick7878]

Going for a clean bulk 175 to 200

Mon. Chest/shoulders
Tues. Back/traps/abs
Wends. Off/am cardio
Thurs. Legs
Fri.bi's/tri's
Sat. Off/ cardio
Sun. Off/cardio

I am assuming this is ON a cycle of some sort?

How tall are you??

What time frame??

[bigcwithane]

I did anavar but only 50 mg a day l. Did nothing i don't know why I did but this is on no cycle

[bigcwithane]

I get my eight hours and I know football coaches push you for most weight and bad form but I changed that after I quit football I started doing slower reps. What are some signs of ot. I don't think I am since I always get all my workouts in and I have a pretty clean diet, just my cals aren't as high as they should be because I lost a lot of fat and kind of went into starvation mode so I am slowly raising them back up

[bigcwithane]

Also I did gain a lot when I was on the anavar but I think most was just getting my nutrition back in order and eating more calories than I was from dieting before I gained about 10lb some what lean some was a little fat

[bigcwithane]

Also I am 5 10 I have a wider France I used to weigh 235 the.n I started eating healthy and dropped down to 150

[BigBuck6]

How old are you? It seems like you turned to AAS too early and still have a lot of genetic potential left. Diet and rest can make a world of difference.

[bigcwithane]

I'm 18 a lot of people say it was to early. I think it was to because I think most of the gains I made were more natural and it was kind of a waste of money. But I trained harder and ate good while on it and off so hopefully I will keep gaining good weight. Do you think I am overtraining now not on ass

[MACHINE5150]

i never go very heavy on deadlifts anymore and focus more on intensity and explosiveness.

wouldn't an explosive dead lift be called a Clean and not a Dead Lift??

[bigcwithane]

Training
Day1 chest,shoulders,calf
Bench
Incline
Db flys
Smith shoulder press
Lat. Raise
Front raise
Calf raise

Tues. Back, traps ,abs
Bent over row
Rev. Grip row
Lat. Put-down
Rev. Grip pull down
Shrug
Upright row
Hanging leg raise
Decline crunch

Wends. Off, am cardio

Thursday. Legs
Squat
Close leg press
Deadlift
Leg curl
Calf raise

Friday. Arms,abs
Curl
Preacher hammer curl
Rev ez-bar curl
Skullcrushers
Tri-extensions
V-bar push downs
Dips
Crunch
Leg raises

Sat/sun. Off, am cardio

(do reps from 8-12, 3-4 sets ab exercises change, and I do 30 min of cardio on the off days at 4.5-5mph)

[MACHINE5150]

I'm 18 a lot of people say it was to early. I think it was to because I think most of the gains I made were more natural and it was kind of a waste of money. But I trained harder and ate good while on it and off so hopefully I will keep gaining good weight. Do you think I am overtraining now not on ass

I did my first cycle when i was 18 and a half (im now 27) but i also was 205lbs bench poressing 405 4 times and squating 495 4x12 naturally.. I did it because i hit a glass ceiling.. i kind of wish i didn't though because by brothers are all 6'2" and im 5'10".. because you won't grow vertically once you do a cycle cause it closes your growth plates

i don't think you are overtraining but dramitc weight loss like that while you are still growing concerns me more than AAS would.. losing 40% of your body weight is very stressful on your body.

[MACHINE5150]

What are some signs of ot.

no strength gain is a dead give away.. just curious why throw in Calf raises with chest and shoulders and not just do it when u do legs??? a bit random

[BigBuck6]

wouldn't an explosive dead lift be called a Clean and not a Dead Lift??

This is a clean:

http://www.exrx.net/WeightExercises/...fts/Clean.html

This is a deadlift:

http://www.exrx.net/WeightExercises/...BDeadlift.html

If you can't see the difference I can't help you. The reason I mentioned explosiveness is because the deadlift is all about transferring power to lift the weight.

[BigBuck6]

I'm 18 a lot of people say it was to early. I think it was to because I think most of the gains I made were more natural and it was kind of a waste of money. But I trained harder and ate good while on it and off so hopefully I will keep gaining good weight. Do you think I am overtraining now not on ass

18 is way too young to be messing around with that stuff IMO. Hormone production starts to decline at the age of 25, so by using AAS you could have messed with your natural production and done permanent damage. I am 25 and have still not cycled as I realized my genetic limit is 275lb and I only weigh 250lbs. Therefore, I will not turn to AAS until there is no other viable option.

[BigBuck6]

I did my first cycle when i was 18 and a half (im now 27) but i also was 205lbs bench poressing 405 4 times and squating 495 4x12 naturally.. I did it because i hit a glass ceiling.. i kind of wish i didn't though because by brothers are all 6'2" and im 5'10".. because you won't grow vertically once you do a cycle cause it closes your growth plates

i don't think you are overtraining but dramitc weight loss like that while you are still growing concerns me more than AAS would.. losing 40% of your body weight is very stressful on your body.

Too early it doesn't matter what the circumstances were, if you would have waited you could have been better. Senior members back me up on this!

[bigcwithane]

U do calfs on leg days too they are just really lagging. Also i press 250 naturally I am pretty strong. And the weight loss was most fat once I got smaller though it turned to muscle loss. I also am not worried about height I'm 5 10 tallest in my family so I don't think there is much growing upwards

[bigcwithane]

Thanks for you help big buck. I don't plan on doing another cycle yet I will most Lilly wait unless I did mess my growth up and I hit a wall but currently I am gaining lots of strength back and gaining muscle mass back I weigh 175 hoping to hit 200 soon