organizing a routine

Discussion in 'Fitness & Nutrition' started by Mojo, Jul 27, 2005.

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  1. Mojo

    Mojo New Member

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    thighs/calves
    hips/back/waist
    neck/shoulders
    upper arms/forearms
    chest


    i know there are groups of muscle that should be trained on the same day. if you guys can, please help me organized these 5 sets of groups, leaving it 1 group equal to one day of workout. possibly make it so theres 4 gym days and 3 rest days:sadwavey:

    i narrowed it down to these five above and trying to reorganize them so the muscle groups belong. ive remember reading ironman mag saying deadlifts take a lot of your energy and should be done with other groups of muscles to go ease on.

    if it matters, im doing lifting and trying to gain muscle/(reduce fat). and i definately favor the deadlift, bench, and squat exercises
     
  2. Mojo

    Mojo New Member

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  3. tkluu

    tkluu New Member

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    theres plenty of routines already posted in here....try one
     
  4. shastaisforwinners

    shastaisforwinners OT Supporter

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    upper
    lower
    off
    upper
    lower
    off
    off

    cardio on the off days, if you really need to
     
  5. caucasion

    caucasion New Member

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    how about this
    mon-chest
    tuesday- back
    wednesday-arms
    thursday-quads
    friday-shoulders
    saturday-hamstrings calves etc

    or

    Mondays - chest/triceps
    tuesdays - cardio
    wednesdays - back/biceps
    thursdays - cardio
    fridays - legs
    saturdays - shoulders + cardio
    sunday - off

    for the top work out still do cardio on the same days
    which one do you prefer shas
     
  6. edmang

    edmang New Member

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    Why don't more people do this?
     
  7. shastaisforwinners

    shastaisforwinners OT Supporter

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    of the two, the second one... most people (myself included) usually don't gain well on a 6-day split - nor do they need one. I've done the second routine and had good gains on it. However, I started much better gains (size and strength) when I started working muscle groups twice a week.
     
  8. ACURA TL-S

    ACURA TL-S OT Supporter

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    WTFdaynames. Most people call thighs and calves, legs. etc.
     
  9. caucasion

    caucasion New Member

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    i should be okay with the second one then for awhile right?
     
  10. shastaisforwinners

    shastaisforwinners OT Supporter

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    yeah, it's a pretty standard split. I would just keep it basic... focus on compound stuff for major muscle groups, and a little isolation work at the end. Don't go crazy on volume... 9-16 sets for major groups, 4-8 sets for smaller groups is a good guidline to follow.
     
  11. ~stangzorized~

    ~stangzorized~ New Member

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    I like,

    legs
    chest/calves
    shoulders/traps
    back/calves
    bis/tris/forearms
     
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