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After seeing no gains for a couple of month now ive been taking a couple of weeks off (well I done once a week for 3 weeks). Im now ready to return to action so heres my plan:
day 1 : chest / tri
day 2 : legs / calf
day 3 : off
day 4 : back / biceps / abs / forarms
day 5 : shoulders / traps
I was thinking of taking two days off after day 1 and 4, and one day off after the rest.
What to you all think?
Your split might not be your problem...What are the exercises you're doing?Quote:
Originally Posted by Chemical King
At first I was just sticking to the cable machines, but as I learned more about weightlifting I started to do different things. Im not really sure what most are called but I got a load of ideas off bodybuilding.com so im gonna swap over every few weeks to stop my muscles getting used to what im doing
At first I was just sticking to the cable machines, but as I learned more about weightlifting I started to do different things. Im not really sure what most are called but I got a load of ideas off bodybuilding.com so im gonna swap over every few weeks to stop my muscles getting used to what im doing
Stick with the heavy free-weight compound movements.Quote:
Originally Posted by Chemical King
Chest: barbell presses
Back: deadlifts, barbell rows
Shoulders: military barbell
Legs: squats, leg presses
Arms: barbell curls, close grip bench press, skull crushers
Make these ^^^the core of you workouts(do these first) and then add other excercises for the appropriate body part. id add some dumbell incline presses and flyes for chest. Pulldowns and cable rows for back. Dumbbell raises for shoulders. Leg extensions and stifflegged deadlifts for legs. Dumbell curls and pressdowns for arms
Thats the sort of exersizes I have been using as my basic workout structure, and after my research have added a couple more. But im gonna stick to the basics for now until I bulk up some more as im only 168lb @ 6 ft 1 inch. And il work on definition later
Good idea. Also make sure your diet is in check. Its way more important than your workout. Good luck bro.Quote:
Originally Posted by Chemical King