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Thread: Putting my new routine together - NARK CHIME IN!!!

  1. 02-21-2006, 05:00 PM #1
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    Putting my new routine together - NARK CHIME IN!!!

    Everyone feel free to post opinions. I got the idea from my training partner then I saw Nark was doing something similar so I decided to give it a shot.

    There's two options:

    A.) all out

    Let me know if you think I should change anything. I'm doing 2 excersizes per least responsive muscles HEAVY.

    Monday: Back/Bi - Cardio(early session)
    Tues: Chest/Tri - Cardio(early session)
    Wed: Legs
    Thurs: Back/Bi - Cardio(early session)
    Friday: Tri/Shoulders/Abs - Cardio(early session)
    Saturday: Legs

    Where should I throw in abs in there? I wanna hit them twice a week.

    B.) lagging body parts 2x only

    Back/Bi
    Chest/Tri
    Legs
    Back/abs
    Tri/Shoulders
    Legs

    Would that be a little easier as far as recovery is concerned? I also need another day of abs and my cardio days would be the same as option A.)


    Once again, 4 sets - 1 warmup, 3 heavy working ones. 4-8 reps. What do you all think?
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  2. 02-21-2006, 05:06 PM #2
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    Do you feel that your not as strong on chest day if you do back the day before.. I would think it would affect it a bit.. or am i wrong?
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  3. 02-21-2006, 05:51 PM #3
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    Nope, I feel fine doing back the day before chest.
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  4. 02-21-2006, 05:55 PM #4
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    Your plan looks solid to me, good luck bro.
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  5. 02-21-2006, 08:20 PM #5
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    Thanks...

    Narky?
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  6. 02-21-2006, 11:33 PM #6
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    bump
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  7. 02-21-2006, 11:47 PM #7
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    Quote Originally Posted by Massacre
    Everyone feel free to post opinions. I got the idea from my training partner then I saw Nark was doing something similar so I decided to give it a shot.

    There's two options:

    A.) all out

    Let me know if you think I should change anything. I'm doing 2 excersizes per least responsive muscles HEAVY.

    Monday: Back/Bi - Cardio(early session)
    Tues: Chest/Tri - Cardio(early session)
    Wed: Legs
    Thurs: Back/Bi - Cardio(early session)
    Friday: Tri/Shoulders/Abs - Cardio(early session)
    Saturday: Legs

    Where should I throw in abs in there? I wanna hit them twice a week.

    B.) lagging body parts 2x only

    Back/Bi
    Chest/Tri
    Legs
    Back/abs
    Tri/Shoulders
    Legs

    Would that be a little easier as far as recovery is concerned? I also need another day of abs and my cardio days would be the same as option A.)


    Once again, 4 sets - 1 warmup, 3 heavy working ones. 4-8 reps. What do you all think?

    See, you say your doing them "heavy"..how many reps are busting out?

    Iv found my growth to be very significant when my training partner gets me to squeeze out a few extra reps when i cant do anymore..even if hes doing 75% of the lifting.

    lets say you can do the weight 8 times...ill make sure to bust it out 12 times...those extra 4 reps are gonna spark the growth you need imo.
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  8. 02-22-2006, 09:20 AM #8
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    Rob, I agree.

    I have my partner forcing a few reps out of me at the end. I'm not worried much about sets and shit. I'm more concerned with "RECOVERY."

    It's wed, I did back on Monday, and tomarrow I have to do back again but I am sore as hell. If I'm sore obviously I can't/won't be doing it.
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  9. 02-22-2006, 09:58 AM #9
    SwoleCat
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    Personally, there is no way I could do certain bodyparts on one day, then hit them again on the 3rd day after that. I need time to grow and assimilate muscle tissue.

    ~SC~
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  10. 02-22-2006, 10:06 AM #10
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    You think I should throw in like a off day in between?
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  11. 02-22-2006, 11:12 AM #11
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    Has your contest prep started Mass?
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  12. 02-22-2006, 11:24 AM #12
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    I'll hit up option A.. Cus i've been there.

    Quote Originally Posted by Massacre
    Everyone feel free to post opinions. I got the idea from my training partner then I saw Nark was doing something similar so I decided to give it a shot.


    Let me know if you think I should change anything. I'm doing 2 excersizes per least responsive muscles HEAVY.

    Monday: Back/Bi - Cardio(early session)
    Tues: Chest/Tri - Cardio(early session)
    Wed: Legs
    Thurs: Back/Bi - Cardio(early session)
    Friday: Tri/Shoulders/Abs - Cardio(early session)
    Saturday: Legs
    There are multiple ways you can go about this:

    (Low volume may be 'necessary' regardless of which path you choose.)

    1. Session 1 (for each/any of the body parts) will be heavy; low-rep training. Session 2 will be low-volume also, but of a medium/moderate rep-range

    2. Double split training. Hit a small bodypart in the a.m. followed by cardio.

    etc.

    In response to your split:

    Monday: Back/Bi - Cardio(early session)
    Tues: Chest/Tri - Cardio(early session)
    Wed: Legs
    Thurs: Back/Bi - Cardio(early session)
    Friday: Tri/Shoulders/Abs - Cardio(early session)
    Saturday: Legs

    I think some adjustments will need to be made...

    Either you'll have to spread your training 'week' over '8 days' or you'll have to change your approach imo.

    Personally (in bold above).. the wednesday-thursday allotment isn't working imo.

    You'll need to insert a rest day in there.

    Lemme explain the '8day split'

    Monday: Back/Bi - Cardio(early session)
    Tues: Chest/Tri - Cardio(early session)
    Wed: Legs

    Thurs: Rest

    Friday: Back/Bi - Cardio(early session)
    Saturday: Tri/Shoulders/Abs - Cardio(early session)
    Sunday: Legs

    Monday: Rest

    8 days...

    Tuesday: continued.. etc.

    ~Nark
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  13. 02-22-2006, 11:28 AM #13
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    Monday: Back/Bi - Cardio(early session)
    Tues: Chest/Tri - Cardio(early session)
    Wed: Legs
    Thurs: Back/Bi - Cardio(early session)
    Friday: Tri/Shoulders/Abs - Cardio(early session)
    Saturday: Legs
    In addition, seeing that you're not doing cardio on leg days.. i think you should drop Ab-training from the proposed friday session.. and instead add it at the end of both your Leg sessions.

    ~Nark
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  14. 02-22-2006, 11:28 AM #14
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    I was thinking the same thing.

    Now, if I decided to go plan B which only hits my not so fast responding muscles 2x a week would I have to do the same thing as far as 8 day split or can we re arange that another way?

    Also, this is sorta similar to what you're doing correct?
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  15. 02-22-2006, 11:31 AM #15
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    Quote Originally Posted by Massacre
    It's wed, I did back on Monday, and tomarrow I have to do back again but I am sore as hell. If I'm sore obviously I can't/won't be doing it.
    Why not?
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  16. 02-22-2006, 11:33 AM #16
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    Wouldn't the fact that I was still sore from the first session mean that I'm not recovered?
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  17. 02-22-2006, 11:37 AM #17
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    Quote Originally Posted by Massacre
    I was thinking the same thing.

    Now, if I decided to go plan B which only hits my not so fast responding muscles 2x a week would I have to do the same thing as far as 8 day split or can we re arange that another way?

    Also, this is sorta similar to what you're doing correct?
    Yea it is similar to what i'm doing

    My split is:

    Monday: Chest; Legs; Triceps [chest-dominant]
    Tuesday: Shoulders; Back; Biceps [Back-dominant]
    Wednesday: rest
    Thursday: Chest; Legs; Triceps [Leg-dominant]
    Friday: Shoulders; Back; Biceps [Shoulder-dominant]
    Saturday: Rest
    Sunday: Rest

    In response to your split:
    Split B:

    Back/Bi
    Chest/Tri
    Legs
    Back/abs
    Tri/Shoulders
    Legs

    Yea. (in bold above) I think the 8-day spread is applicable here also.

    As without it (like the first split) each back session will either preceded (or be preceded) by legs... imo that'd reduce the productivity, depending on the exercise selection, of said sessions

    ~Nark
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  18. 02-22-2006, 11:40 AM #18
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    Quote Originally Posted by Massacre
    Wouldn't the fact that I was still sore from the first session mean that I'm not recovered?
    Not necessarily. Soreness, tho the usual bench mark of recovery, isn't the only determinant. The soreness could be DOMS.. it could be due to unsual/unaccustomed stressors.

    Usually, the first weeks of my 2x routine i'm hella sore... Then that soreness stops as i get accustomed to the increased exercise frequency.

    It'd be important that you don't take your sessions past the point where you can adequately recover... i.e. why i suggested you drop the volume.

    Keep the intensity high.. but the volume low

    ~Nark
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  19. 02-22-2006, 11:43 AM #19
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    Hey.. bumping this for Mass.

    Gotta head out to school now.. so i'll reply later tonight.

    ~Nark
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