Mass !!!!!!

[mtlhabsfan]

A'Aiht, my winter vacation is coming up next week, i'll have nothing to do but to train for a month.

So i'll switch my routine from 3 days to 5.

That's what i thought of:

Monday: Chest, Delts
Tuesday: Back, Bi's

Wednesday: Legs, Tri's

Thursday: Chest, Delts
Friday: Back, Bi's

Of course, I won't train as hard on Thursday and Friday

i know it might look like i'm overtraining, but i really wanna do 2times each bodyparts/week.
i've been doing 1x each bodyparts/week with my 3 day routine and i wasn't feeling that i was training at my full potential.

i'll only train legs once a week because i feel it's enough and as for my tri's, they are also being train during chest and delts.

So, should i rest more ?? Maybe after Wednesday...

Here's my daily diet:

1) 6am or 8 am: 2 carbs + 1 protein + at least 1 fruit
2) 10am: 2 carbs + 1 protein or 1 protein shake
3) noon: 2 carbs + 1 protein + 1 vegebtable
4) 3pm: 2 carbs + 1 protein or one protein shake
5) 6pm: 2 carbs + 1 protein + 1 vegebtable
6) 9pm: 2 carbs + 1 protein or one protein shake

i always make myself a shake after my training containing: 30g of whey + 1 banana + 12oz of orange juice + 1 cup of Strawberry Flavoured Frozen Yogurt

i'm gonna switch from whey protein to maxi mass( or mass-up ) as soon as my current whey can is empty.

 

[mtlhabsfan]

partner

i also have a training partner

 

[zackdarnell]

I wouldnt do legs the day after back. Especially if you are squatting and deadlifting, which you should be.

 

[mtlhabsfan]

deadlift + squat

yeah i do deadlift + squat

 

[louden_swain]

I think your split routine could use some work. Here is something that I follow and it works really well.

Day 1 - OFF
Day 2 - Delts and Arms
Day 3 - Legs and Abs
Day 4 - OFF
Day 5 - Chest and Abs
Day 6 - Back and Calves
Day 7 - OFF

 

[mtlhabsfan]

i'll be 100% free everyday, so i'll have enough time to rest. That's why i wanna train each bodypart twice a week.

Anybody can write me a good each bodypart twice a week routine...

I'll have enough time to train them once a week when i go back to school.

IF TRAINING EACH BODYPART TWICE A WEEK ISN'T A GOOD IDEA, EXPLAIN TO ME WHY...

ARNOLD DOES IT IN HIS ENCYCLOPEDIA...

 

[louden_swain]

You become susceptible for overtraining. The techniques mentioned in Arnolds training encyclopedia are 30 years old, plus the science of recovery and growth has improved tremendously over the years. It is much better to attack the muscles with high intensity and let them grow the rest of the week. If you need to train each muscle twice per week, you are not training them hard enough. Believe me, I have been training for 8 years and training muscles twice per week or too frequently results in disappointing gains. Why? Because your CNS wears down and your muscles simply cannot recuperate. Be smart, train hard, eat right, and let your muscles grow.

 

[louden_swain]

At 6 feet tall and 170lbs, you must be an ectomorph. The ectomorph style of training requires heavy weights and lots of rest.

 

[tsarleon]

arnold is a rare one. twice a week for one month, probably wont hurt if all else is prefect, i.e. diet/rest etc. plus might be good to see how your body reacts to it. maybe it will be a good mix up, might stimulate some growth. but after a month if nothing has really chamnged, then its not for you. also your looking at 5 days in a row, perhaps toss in rest days after back and leg days, or before. 5 in a row might be rough.

 

[mtlhabsfan]

ok thanks louden_swain,

so how many sets / bodypart should i do for the routine you gave ?

Also what kind of exercises ? (Compound vs. Isolation)