On cycle lifting

[mastablasta7]

This is a question for those who do each muscle once a week. Do you guys still do each muscle only once a week while on cycle? I was thinking about doing a 4 day split and then having one day off.

Heres my current split

Monday - Chest
Tuesday - Back
Wednesday - Off
Thursday - Shoulders/traps
Friday - Arms
Saturday - Legs
Sunday - Off

[baseline_9]

If thats ur routine (once per week) do not change it

Just add some simple intensity techniques like rest pauses, drop sets, negatives etc....

I dont like now you train legs last and chest first

U sound like every other person at my gym

No offence but its funny how you get all the clowns at one end of my gym on a monday training chest and all the serious lifters at the other end training legs

The exact opposite is true on a friday except the legs end is never as full on a friday as it is on a monday LOL

Funny that


So i would reccomend you think about moving ur routine around so you train larger muscle groups when you are fresh ( after a rest day)

This applys to legs and back

If you are trying to bring up a lagging bodypart then put that muscle group on a 'fresh' day

[BigBuck6]

If thats ur routine (once per week) do not change it

Just add some simple intensity techniques like rest pauses, drop sets, negatives etc....

I dont like now you train legs last and chest first

U sound like every other person at my gym

No offence but its funny how you get all the clowns at one end of my gym on a monday training chest and all the serious lifters at the other end training legs

The exact opposite is true on a friday except the legs end is never as full on a friday as it is on a monday LOL

Funny that


So i would reccomend you think about moving ur routine around so you train larger muscle groups when you are fresh ( after a rest day)

This applys to legs and back

If you are trying to bring up a lagging bodypart then put that muscle group on a 'fresh' day

I personally enjoy having the squat rack to myself on Monday mornings. Meanwhile there isn't a free bench in site.

[KeyMastur]

I dont like now you train legs last and chest first

don't see how the day of the week matters as far as his training regimen. it's just that. it's not like he's gonna be weaker later in the week and his body is going to "reset" itself and be fully charged Sunday at 12:01 a.m.

[BigBuck6]

don't see how the day of the week matters as far as his training regimen. it's just that. it's not like he's gonna be weaker later in the week and his body is going to "reset" itself and be fully charged Sunday at 12:01 a.m.

True, but there is a rest day on Sunday that would help with recovery.

[KeyMastur]

True, but there is a rest day on Sunday that would help with recovery.

recovery from ? the weekend maybe... ha. i know with my rotation when legs end up falling on a Sat or Sun it's gonna be tough, b/c i like to go out. sometimes i end up staying out and drinking more than i'd like. another reason why i also like having all my lift days on the same days i work (b/c i know i won't go out during those nights)

[BigBuck6]

You may be a bit of an exception. I meant that he didn't train the previous day and that alone may give him a bit of an advantage.

[KeyMastur]

You may be a bit of an exception. I meant that he didn't train the previous day and that alone may give him a bit of an advantage.

ok i can see your reasoning on that area. but then again, he hasn't really trained his legs at all (unless he did dead lifts on back day, or any sort of power clean & press to hit his shoulders the day before), so i don't see anything having that much of an effect on overall leg strength.

(btw, not trying to start an argument, just giving insight on different view points)

[BigBuck6]

ok i can see your reasoning on that area. but then again, he hasn't really trained his legs at all (unless he did dead lifts on back day, or any sort of power clean & press to hit his shoulders the day before), so i don't see anything having that much of an effect on overall leg strength.

(btw, not trying to start an argument, just giving insight on different view points)

True, I personally worry more about the impact on the CNS without a rest day but it may not matter as much as I think it does.

[marcus300]

I use a similar routine myself, one muscle per week is good so long as your intensity is extremely high and your incorporating some hard intense training protocols, you can mix the body parts around so your body doesn't get use to whats happening and maybe one week use dropsets/supersets/restpause for that little edge and keep mixing it around. Many times I couldn't even do another bodypart especially another major muscle when i am using the above protocols

[baseline_9]

don't see how the day of the week matters as far as his training regimen. it's just that. it's not like he's gonna be weaker later in the week and his body is going to "reset" itself and be fully charged Sunday at 12:01 a.m.

personaly training 3 days on the trot with legs on the 3rd day would kill me

I would be smashed and not in a great state to start hammering legs

[mastablasta7]

If thats ur routine (once per week) do not change it

Just add some simple intensity techniques like rest pauses, drop sets, negatives etc....

I dont like now you train legs last and chest first

U sound like every other person at my gym

No offence but its funny how you get all the clowns at one end of my gym on a monday training chest and all the serious lifters at the other end training legs

The exact opposite is true on a friday except the legs end is never as full on a friday as it is on a monday LOL

Funny that


So i would reccomend you think about moving ur routine around so you train larger muscle groups when you are fresh ( after a rest day)

This applys to legs and back

If you are trying to bring up a lagging bodypart then put that muscle group on a 'fresh' day

What would you suggest as a new schedule? I can workout anyday except for wednesday. I like this split because i can throw in biceps and triceps in on my chest and back day to give them some extra work. Also arms and shoulders arent as taxing as back and chest so doing legs after them is not as difficult as it seems. If you know another way to re arange this then im all ears.

[baseline_9]

Mon- legs or back

Tue - chest and triceps or delts and biceps

Thu - back or legs

Fri - delts and biceps or chest and tricep

I like either of those splits, however it is such a personal thing realy