Wack Workout. Help.

[iKramer]

Alright, I know you guy's say 'No question is stupid' but this has been bothering
me lately because I'm deciding whether to even ask. But anyways let me get to
the point, my workout routine is wack literally. I workout the same muscle three
times a week, and it's really beginning to take it's toll.

My question is, can anyone help me make a workout routine for 6 days? Where I
am working out something like 'Back/Something' one day, then three days later I
am going to workout 'Back/Something' I'm guessing that's a three day split?

I would post up my workout routine, but again I don't follow anything to be honest
I'm just trying to be honest so you guys can help me more. It's a wack workout!

Anyways, anyone able to help?

[FireGuy]

Back/Bi's
Chest/Shoulders/Tri's
Legs
Off.
Repeat.

3 day split. I dont recommend it BTW.

[iKramer]

Is there any reasons why you wouldn't recommend it?
Personal preference? Or is it not that great of a workout?

Other than that, what do you personally recommend? I'm
open for anything as I love working out, I just don't know
what I'm doing as far as a rest day goes, or a certain muscle
group workout goes; I over kill it. Lol.

Thanks!

[FireGuy]

Hitting a muscle (especially larger ones) every 4th day is too much to recover from if your training intensity is where it should be.

[FireGuy]

Back
Chest, Calves
Off
Bi's Tri's
Legs
Shoulder, Calves
Off

That is my current set up.

[iKramer]

Do you think you could post your current workout, and maybe
I can get an idea? I'm so lost right now; I understand how that
would be set up; but what kind of sets are you doing?

So lost, lol.

[eatrainrest]

Back
Chest, Calves
Off
Bi's Tri's
Legs
Shoulder, Calves
Off

That is my current set up.

this is my current split too. nice.

[iKramer]

How would I go about doing that? What type of workouts?

Bleh, sound like a noob. But I just want some help that's all.

[FireGuy]

Back- 2 rowing movements, 2 pull down movements
Chest- Incline press, seated machine press, one arm cable cross-overs <-(only cause I am precontest)
Calves-One standing movement, one seated movement.
Bi's-Standing DB Curls, Preacher curls, spider curls
Tri's- Rope cable extentions, overhead DB Extension, close grip bench
Legs- Leg Press, squats, lunges, hamstring curls, stiff leg deads.
Shoulders- Pressing movement (smith, DB, or Hammer Strength) Side laterals, reverse pec dec.

[FireGuy]

The amount of sets its largely dependant upon the intensity of your workout. What works for me probably not the best for you.

[iKramer]

My question is answered.

Now that I got an idea I'll try to make my own and see how my body
reacts, after all I need to learn something. Thanks Fire! Much Appreciated.

[FireGuy]

My question is answered.

Now that I got an idea I'll try to make my own and see how my body
reacts, after all I need to learn something. Thanks Fire! Much Appreciated.

Anytime, lots of guys with lots of info and experience on this board and I think you will find they are always willing to help. Good luck.

[beatupathelete]

What are your goals? FireGuy gave u a good example, but remember he is pre-contest training, he probably spent the past year hitting it hard and eating the same way. if you dont have a specific goal your diet probably isnt very good either. If your not dieting well your probably over training and doing nothing to promote quality muscle growth. How long have you been training and how long have you been doing your routine? There are a lot of variables that go into building muscle, sounds like you might have to start from the ground up.

[iKramer]

Please don't start the 'diet preach' to me. I've got my diet down
as I had help in the Diet forum, and I've been dieting great. My question
is answered already, thanks.

[FireGuy]

Other than the cable crossover and the pace of my training for precontest, that is pretty much my routine year round.

[FireGuy]

Oh, as far as reps, I stick in the 6-20 range with the vast majority being in the 8-15 range. I will go as high as 50 reps for calves when I am craving some serious pain.

[beatupathelete]

Not preaching bro, just trying to help.

[iKramer]

Not preaching bro, just trying to help.

Thanks for the help, really. No pun intended.

I just never payed attention to my workout routine, I was
one of them hard headed people who went in, and 'Got the burn'
and stopped thinking that's how you do it. I always ate right, but
I never payed attention, so I just want gains now. So I'm going to
need to get my routine done better.

But I got it now, I just need to see tonight if it's going to work!

[muscle_20]

Why would you train that much?
I go legs off pull off push off legs and so on...