help needed

[Rhino31]

i train in the gym 6 days a week and need new training ideas as im starting new cycle in 2 weeks

monday:
tuesday:
wednesday:
friday:
saturday:
sunday:

what should i be doing on each of these days , chest, shoulders,legs, back,abs,cardio,arms

thanks for the help

Rhino

[red_hulk]

What is your schedule now? 6 straight days in a row? And before you start a cycle you should already have an idea of what your goals are and how to train to get them

[Rhino31]

back/cardio on a monday
shoulders/abs on tuesday
legs on wednseday
bis/tris on friday
chest/abs on saturday
cardio on sunday

i want to get to the 200 pound weight mark , i have my diet sorted i just need advice on how to train to achieve this if im already not doing it right

[scorpion62]

Why don't you just do a four day split ie

Monday Chest&tris

Tuesday Back&bis

Wednesday day off

Thursday legs

Friday shoulders

You can do cardio through your workout plus abs two or three times give your body time to rest and repair

[red_hulk]

I think your routine is good as is. The only things I would change is to do ab workouts with small muscle groups (shoulders instead of chest) and drop cardio from your back day and do a light cardio on your rest day.

[havanakid]

Drop the tris on friday if youre gonna do chest on saturday...Youre gonna fatigue your tris and that will weaken your chest workout.If you intend to keep your current workout then hit the triceps on monday following back.This is my workout starting next week. Monday Chest/Calves/Abs...Tuesday Back/Light Biceps/cardio....Wednesday Legs.....Thursday Shoulders/Traps/Cardio....Friday Bis/Tris/Abs....Sat/Sun rest.

[Live for the PUMP]

I agree with, "havanakid". Don't do tris day before chest or shoulders. Also you wouldn't want to do bis day before back.

My advice would be add calves with back, tris with shoulder, and bis with chest. Use friday as a rest day. Your body needs these too.

[Rhino31]

thanks for the help

[rockhardman]

Agree with live4pump need that rest

[M302_Imola]

I prefer a 5-day split:

Mon. Back and 1 set of biceps
Tue. Chest and 1 set of triceps
Wed. Legs
Thur. Off
Fri. Shoulders and Traps
Sat. Biceps and Triceps
Sun. Off

[TOkidd]

I think Scorpion62 has a pretty good suggestion for a split.

I wouldn't give abs its own day, once a week, where you work the hell out of them and then ignore them for a week. Instead, choose two days when you can do ab work as part of a superset, for example on shoulder day you can do a set of shoulder presses, then 50 crunches, and so on, doing a set of shoulders, then a set of abs. You can also do this on legs day. Abs recover quickly. Instead of choosing one day to do 1000 reps for abs, divide your abs work into 3 days, where you do something like 300 reps on those days.

Personally, I do a five-day split, where I give chest and back their own separate days, and then work bi's and tri's together on a separate day. This will allow you to work your abs on chest day and back day. Here's a potential 5-daqy split:

Monday: Chest & abs
Tuesday: Legs
Wednesday: Bi's and Tri's
Thursday: Rest & Abs
Friday: Shoulders
Saturday: Back & abs
Sunday: Rest

If you find it too difficult to do abs and another muscle group together twice a week, pick your easiest day and combine abs with that muscle group once per week. Then work abs on your two days of rest, or if you do a four-day split you can do abs on your three days of rest and you won't have to combine abs with another muscle group.

As for cardio, other than twice-a-week Japanese Jiu Jitsu classes, I don't do cardio, so perhaps other posters can help you decide how to incorporate cardio into your workouts. Personally, I would consider jogging on your rest days. That way, you stay out of the gym, and you still have a day where your muscles aren't being worked heavily.

Hope this helps,

TOkidd

[Rhino31]

I think Scorpion62 has a pretty good suggestion for a split.

I wouldn't give abs its own day, once a week, where you work the hell out of them and then ignore them for a week. Instead, choose two days when you can do ab work as part of a superset, for example on shoulder day you can do a set of shoulder presses, then 50 crunches, and so on, doing a set of shoulders, then a set of abs. You can also do this on legs day. Abs recover quickly. Instead of choosing one day to do 1000 reps for abs, divide your abs work into 3 days, where you do something like 300 reps on those days.

Personally, I do a five-day split, where I give chest and back their own separate days, and then work bi's and tri's together on a separate day. This will allow you to work your abs on chest day and back day. Here's a potential 5-daqy split:

Monday: Chest & abs
Tuesday: Legs
Wednesday: Bi's and Tri's
Thursday: Rest & Abs
Friday: Shoulders
Saturday: Back & abs
Sunday: Rest

If you find it too difficult to do abs and another muscle group together twice a week, pick your easiest day and combine abs with that muscle group once per week. Then work abs on your two days of rest, or if you do a four-day split you can do abs on your three days of rest and you won't have to combine abs with another muscle group.

As for cardio, other than twice-a-week Japanese Jiu Jitsu classes, I don't do cardio, so perhaps other posters can help you decide how to incorporate cardio into your workouts. Personally, I would consider jogging on your rest days. That way, you stay out of the gym, and you still have a day where your muscles aren't being worked heavily.

Hope this helps,

TOkidd

thank you TOkidd appreciate the help