Need advice on my workout

Discussion in 'Fitness & Nutrition' started by caucasion, Oct 6, 2005.

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  1. caucasion

    caucasion New Member

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    im doing
    chest/tris
    back/shoulders
    legs/biceps

    and repeat. it covers six days. is there any other suggestions for splits from you guys?
     
  2. MaineSucks

    MaineSucks OT Supporter

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    how generic

    one day of rest a week is a great idea
     
  3. T-R-T

    T-R-T New Member

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    are you doing deadlifts?
     
  4. caucasion

    caucasion New Member

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    maine - i was doing one body part a day, but several people said i wont gain well with that

    the real thomas - no, but i should. theres really no area set up in our gym for deadlifts unless you use the smith machine
     
  5. grampositivecocci

    grampositivecocci New Member

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    are you squatting?

    just put the barbell on the floor, duh
     
  6. grampositivecocci

    grampositivecocci New Member

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    If you were me, I'd be doing

    upper. monday, lower tuesday, upper thursday, lower friday
     
  7. shastaisforwinners

    shastaisforwinners OT Supporter

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    I agree with the Aboriginie
     
  8. T-R-T

    T-R-T New Member

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    just grab a barbell and put it anywhere. anyway, if you do deadlifts you should reserve one day for back only.
     
  9. caucasion

    caucasion New Member

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    i am squatting. there really is no area to do full deadlifts because its pretty crammed in. if its not that since its a college gym its always packed solid, so the full range of motion could only be done on the smith itself.

    and why upper lower splits? do you mean doing one part of upper one day or full upper?
     
  10. shastaisforwinners

    shastaisforwinners OT Supporter

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    easier to manage volume, incorporate rest days, still hit muscles twice a week, etc
     
  11. MaineSucks

    MaineSucks OT Supporter

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    ding ding ding
     
  12. grampositivecocci

    grampositivecocci New Member

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    so theres room for you to squat, then theres room for you to deadlift!!!!!
     
  13. Phineas Q Stork

    Phineas Q Stork Active Member

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    Well it's not like you can deadlift in the rack or anything
     
  14. kopetzki

    kopetzki Banned

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    what would you group together on those days?
     
  15. kopetzki

    kopetzki Banned

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    nah i mean as in
    mon: chest,bis
    tues: quads, hams, calves
    thurs: back,shoulders,tris
    fri: hams, lower back, abs

    etc.. i just wanna know how he pairs them up
     
  16. shastaisforwinners

    shastaisforwinners OT Supporter

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    You have to stop thinking in terms of hitting each muscle group 1x per week. 2x upper/2x lower means you hit (pretty much) every muscle directly twice a week. I.e:

    Mon: Flat Bench, Chest-supported rows, Shoulder Press, Pulldowns, Skullcrushers, Incline db curl
    Tues: Squat, rdl, calf raise, weighted crunches
    Thurs: Incline Bench, Pullups, Upright rows, Yates row, dips, hammer curls
    Fri: Deadlift, leg press, another calf raise, land mines

    Something like that, get it?
     
  17. kopetzki

    kopetzki Banned

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    :bigthumb: icnow
     
  18. kopetzki

    kopetzki Banned

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    like a heavy day and then a light day?
     
  19. shastaisforwinners

    shastaisforwinners OT Supporter

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    Yeah, you can't just go hard and heavy all the time with something like this...
    Something like this:

    Mon & Wed:
    1st & 2nd exercises - 3-4 sets x 6 reps, 2.5 minutes rest
    3rd & 4th - 2-3 x 8-10, 1.5'
    5th & 6th - 2 x 10-12, 1.5'

    Tues & Thurs:
    1st - 5 x 5
    2nd - 3 x 8
    3rd - 4 x 8-10
    4th - 3-4 x 8-12

    (this workout is based on Lyle's generic bulking routine... got to give credit to a man much smarter than I for this ;))

    Edit: Don't train to failure... 1 or 2 reps shy is generally fine. Going to failure greatly increases recovery time, and there is no proof that there are any benefits from it.
     
  20. kopetzki

    kopetzki Banned

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    thanks, i might give that a shot after im done with my MaxOT routine
     
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