Hows my training plan look??

[newyboy]

Hey guys iam currently on a bulking cycle, trying to get some solid mass, especially in my arms.. Heres a look at my workout.. let me know what use guys think.

mon - back/bis/ abs
tues - chest / tris
wed - off
thurs - shoulders, /bis / abs
fri - legs / tris
sat - off
sunday - back too start


For each body part Iam doing 4 diff excersies, i try rotate it to confuse the muscles.. For each body part I do 4 sets and ten reps.. starting off at lower weight and working up to the point i cant finish the last set off..

Iam not sure if this style of training is the way to go... Any help would be much appreciated...

[ranging1]

yea man thats WAY TO MUCH for arms

4 sets of 4 exercise sis alot for just arms

doing that twice a week is even worse

unless your on over a gram of good gear, ur very unlikely to recover

try this split
mon - back/ abs
tues - chest /
wed - bis
thurs - shoulders, /tris / abs
fri - legs /
sat - off
sunday - back too start

[goodlifting]

if you want balanced and overall mass gain big lifts like deadlifts, squats and bench pressing with a free barbell is the way to go. look into it and research a bit to find a program you like. as for arms some thoughtful isolation work and maybe supersetting will make them grow. again, research and find something that works for you.

[goodlifting]

and to answer question about your training program...i find that many athletes and even bodybuilders benefit from a volume to intensity program: at the beginning of the program the athlete will do a high amount of reps for the exercises. as the program continues the athlete will go into phases where he will do less reps but more weight until the peaking phase. the program is repeated with slight variation.

send me a message if you would like details.

[newyboy]

yea man thats WAY TO MUCH for arms

4 sets of 4 exercise sis alot for just arms

doing that twice a week is even worse

unless your on over a gram of good gear, ur very unlikely to recover

try this split
mon - back/ abs
tues - chest /
wed - bis
thurs - shoulders, /tris / abs
fri - legs /
sat - off
sunday - back too start

Lol iam actually on 1.2grams.. test/eq.. but yer its still to much for my arms iam thinking

hows this look.. very similar too urs.. just cuts arms back to once a week

mon - back/ bis
tues - chest /abs
wed - off
thurs - shoulders /tris
fri - legs / abs

sat - off
sunday - back too start

I was under the impression more = better, but my gorwing is slowing down a fair bit, and iam thinking its due to lack of recovery..
If this split looks alright.. can some one thro up an example of what the excersises (reps/sets) should look like?? Also whats a superset.. i hear alot about them

[ranging1]

Lol iam actually on 1.2grams.. test/eq.. but yer its still to much for my arms iam thinking

hows this look.. very similar too urs.. just cuts arms back to once a week

mon - back/ bis
tues - chest /abs
wed - off
thurs - shoulders /tris
fri - legs / abs

sat - off
sunday - back too start

I was under the impression more = better, but my gorwing is slowing down a fair bit, and iam thinking its due to lack of recovery..
If this split looks alright.. can some one thro up an example of what the excersises (reps/sets) should look like?? Also whats a superset.. i hear alot about them

sweet as, always good to know level of steroid usage before people post up routines since itll effect the volume

split looks good if your aiming for more tricep priority

if your biceps are lagging then i wouldnt put them after back day, since theyll be already fatigued

also remeber whatever muscle group is lagging you should always train it first in your workout since this is the time when your CNS is at its peak and not fatigued, its also the time when your muscle fiber will be in the best condition to lift heavy

for tricep workout i personaly LOVE this routine since it worked great for me for awhile, then obviously had to change it again

rest 2-3 minutes between sets

3 dropsets close grip bench press, reps 5, 8, 8 with a drop set of extra 4 reps for each set
3 sets one arm overhead dumebell extensions reps, 6, 8, 10
3 supersets of skull crushers with straight bar, to lying dumbell skull crushers

reps 6 skulls to 6 dumbell skulls, 8 skulls to 4 dumbell skulls, 10 skulls to 2 dumbell skulls

a super set is when you go from doing one exercise straight to another without rest

in my workout example you would do skull crushers wiuth straight bar, and once u hit failure go stright into dumbell skull crushers

then rest 2-3 minutes

and do another superset

i cant really give you a good bicep routine since my wrists are fuked so i have train my biceps with machines , and i find my back workouts give them a good workout anyways

i personally think you should give biceps their own day, maybe after your chest day? since this will allow to u emphasize and prioitise them

[newyboy]

Thanks mate, this is actually making alot of sence, just wondering, that split i put up, why would it be promoting tricepts...
I have worked out a new one.. Mainly trying too promote all parts of the arms..

1.Bi's / abs
2.chest
3. Back / abs
4. Off
5. Legs
6. Shoulders / traps / tris
7.off


How does this look mate? I like having 2 days off per week too help with recover.. Any more i feel over trained... Ill also deff give ur tricept workout a go.. Got any similar for chest mate??

[ranging1]

its promoting triceps becuase ur training them on shoulder day, shoulder training usually gives your arms a small amount of stimulation (tricep mainly) but doesnt over strain them, so it gives you plently of energy to train ur triceps, plus ur triceps arent hit again till your chest day, so their given plently of rest

above split: personaly i would swap your back day for ur bicep day

but thats becuase i personaly find if i train biceps before my back, it hinders my back workout

if i train back before biceps i find both recover alot better and my biceps dont prevent my back development which is alot mroe important to me

if it were me id split it like this

1. Back / traps/ abs
2. chest
3. bis / abs
4. Off
5. Legs
6. Shoulders / tris
7.off

reaons for that is as i said id would always train back before biceps, but also if you train ur biceps after back it gives them alot more time to recover for your next back workout

i also like to space my back day AWAY from ym leg day asmuch as possible becuase deadlifts and squats are big exercises

if you do deadlifts on back day, then most likely its gonna take 1-2 days for ur lower back and glutes to be ready to squat well and effectivaly, so i always have a big gap between my leg day for squats, and back day for deadlifts

if you do both on leg day, then you still need the 2 day break away from back day since deadlifts stimulate ur back heavily

plus deadlifts ansd squats require alot of CNS strength and energy, so its always good to space them out for this reason aswell

i personaly put traps on back day, just becuase deadlifts already strain my traps so i jst train traps then aswell

however some people do prefer to train traps on shoulder day (like yourself) which is fine, i just dont becuase i find if i train them on shoulder day, theirs always that odd week or 2 where your traps take longer to recover then normal, and when it comes to deadlift day and they still hurt, it makes life hard

i think 2 day rest is good, i personaly only have 1 days rest, but thats becuase i split my back workouts up so it places less strain on my CNS, however i do take 2 days rest sometimes when i feel i need, so i suggest 2 days rest just to be safe

for chest workout mine always changes

im currently on 800mg testerone cyp weekly with 50mg drol daily, so might be close to ur cycles strength and anabolic strength

i find i can train with 12 sets for chest atm and recover fine, however everyone is different, i personally think u try this routine out, if you find you recover really quick add in 1-2 sets of your choice

however dont add more sets in if you come back the following week 5-10 pounds stronger on your bench, if you do come back stronger stick with that level of volume since its clear it works well for you

anyways heres a rescent routine i used, remeber always to train to failure

rest 2-3 minutes between sets,

make sure ur rest period is long enough so your ready to hit each set hard, if you find after 2 minutes ur not completely full of energy and can hit the next set hard, then wait longer, remember if you go into a set and dont perform a good set then u might aswell not even bother since u havent strained ur muscle fibers hard becuase u didnt give yourself enough rest

i perosnlay find 3 minutes rest bwteeen sets the best for chest, but no longer

2 sets flat bench press, reps 6, 8
1 dropset flat bench press, 5 reps with 4 reps on dropset
1 set incline bench press, reps 8
1 drop set incline bench press, reps 6 with 2-3 reps on dropset
3 sets flat dumbell press, reps 6, 6, 8
2 sets decline bench press, reps 8, 8
then
2 sets of any machine chest exercise (except it cant be cables or flys) needs to be a pressing movement reps, 10, 10

whenever doing any of the exercises, remeber to lower the dumbells or bar slowly, once near ur chest force them up as hard as you can and then slowly return the weight back down

NEVER let the bar or dumbells fall down, or come down fast, it takes pressure off your muscle fibers and your going to to loose alot fo the potential gains

[newyboy]

Mate thank you so much for your time... I really do appreciate it so much, iam going too follow exactly what u said, as its obviously working for ur pics u look massiv! Good too see fellow aussies on here too... I was actually in melb a few weeks ago picking up a doberman puppy, awesome dog!
But yer, just one last question... When u say 2 sets on flat bench for example... What weights are u use, for first one is it a lighter weight then the second on as heavy as possible, or both as heavy as possible??
Also for the ones that are drop sets' do i just do as heavy as possible then for the drop set halve it or go even lower? Shouldnt the second set on the drop set be a higher numbr.. For eg... 5 reps real heavy then 10-15 reps on the lower weight? Or is this wrong?

[ranging1]

Mate thank you so much for your time... I really do appreciate it so much, iam going too follow exactly what u said, as its obviously working for ur pics u look massiv! Good too see fellow aussies on here too... I was actually in melb a few weeks ago picking up a doberman puppy, awesome dog!
But yer, just one last question... When u say 2 sets on flat bench for example... What weights are u use, for first one is it a lighter weight then the second on as heavy as possible, or both as heavy as possible??
Also for the ones that are drop sets' do i just do as heavy as possible then for the drop set halve it or go even lower? Shouldnt the second set on the drop set be a higher numbr.. For eg... 5 reps real heavy then 10-15 reps on the lower weight? Or is this wrong?

nps mate any time im happy to help ya out, PM me if you ever need,

ooooo awesome your aussie, good to see, thought almost everyone was american here lol

lol nice dog i love dobbbermans and rotweilers, beautiful dogs, specially when der puppies

when training its always as heavy as possible, e.g i say 6 reps for 1 set, that means you choose a weight that on the 6th rep u hit failure, if you can get a 7th or 8th rep then its to light

however it obvious that you cant always know exectly what weight u hit failure on, so even if you hit your 6th rep and can do a 7th then go for it becuase u need to hit failure

i always find that as i train i get weaker since your getting tiered, its all about knowing your body and knwoing what weight you should be able to get up

e.g my first set of flat bench will be 160kg for 3-4 reps

then my second set might be 150kg for 6-7 reps

so generally high reps you need to lower the weight slightly

as for drop sets, its when you hit failure that you do the drop set

e.g for me when i bench i do 160kg for 4 reps, when i hit the fourth rep on failure, i put the bar back, strip it down to 140kg and get another 4-5 reps out which is where i hit failure again

alot of peopel do high reps on a drop set and i dont see why, coz it just isnt an effective way for training to gain size

e.g if you think about my way, you do 5 reps, then 4-5 on drop set, totaling 10 reps

if you were to do 5 reps, then 10 reps on drop set youve done 15 reps, which is to much if your training for strength and size, you not going to giana lot fo size doing high rep ranges like that, which im sure ur aware of

[newyboy]

Sweet as bro, u really know your shit!
How we beeng it is building up to our max weight... Say on bench.. My max is 110.. So we start at 60 then 80 then 100 then 110... And we do them all at 10 reps..
But now i think about it, its stupid...
But with your method, what abour warm up sets... Sat iam max on bench is 110... Should i say do 10 reps of 60 or something to warm up or just scrap that idea and smash 110 straight up??

[ranging1]

always good to do 1-2 warm up sets before u bench

i personaly find that my chest always warms up easy

its usually my triceps and shoulders that need warming up more before i bench, since they are always stiff and lazy compared to my chest

so what i usually do is say 60kg for 4-5 reps warm up

then 100kg for 2-3 reps warm up, for you it will be less obviously

then i go to the dumbell rack and do one arm overhead dumbell tricep extensions with say a 5kg or 7kg dumbell, just doing say 7-8 reps and strech my tricep out so they are nice and warmed up,

then i go hit the bench hard

[newyboy]

nps mate any time im happy to help ya out, PM me if you ever need,

ooooo awesome your aussie, good to see, thought almost everyone was american here lol

lol nice dog i love dobbbermans and rotweilers, beautiful dogs, specially when der puppies

when training its always as heavy as possible, e.g i say 6 reps for 1 set, that means you choose a weight that on the 6th rep u hit failure, if you can get a 7th or 8th rep then its to light

however it obvious that you cant always know exectly what weight u hit failure on, so even if you hit your 6th rep and can do a 7th then go for it becuase u need to hit failure

i always find that as i train i get weaker since your getting tiered, its all about knowing your body and knwoing what weight you should be able to get up

e.g my first set of flat bench will be 160kg for 3-4 reps

then my second set might be 150kg for 6-7 reps

so generally high reps you need to lower the weight slightly

as for drop sets, its when you hit failure that you do the drop set

e.g for me when i bench i do 160kg for 4 reps, when i hit the fourth rep on failure, i put the bar back, strip it down to 140kg and get another 4-5 reps out which is where i hit failure again

alot of peopel do high reps on a drop set and i dont see why, coz it just isnt an effective way for training to gain size

e.g if you think about my way, you do 5 reps, then 4-5 on drop set, totaling 10 reps

if you were to do 5 reps, then 10 reps on drop set youve done 5 reps, which is to much if your training for strength and size, you not going to giana lot fo size doing high rep ranges like that, which im sure ur aware of

Hey mate, trainings going awesome since i changed routine, maybe feels like not enough, but is this hows its ment too feel from coming down from training two bodyparts everyday with 4 sets of ten for each?
Check yours pms

[ranging1]

PMd you