Need opinions on lifting

[TakedaShingen]

On chest day, I'll do overhead tri extensions...3 sets, and dips to fail...3 sets.

On back day, I'll do preacher curls...3 sets, and standing curls...3 sets.

That's all I do for arms individually. They're pretty shredded after that. But like everyone has said, it's a personal thing. Everyone is different. But at the same time, some thing just work.

 

[Guice]

If you plattued change it up a bit. Different exercises for different rep ranges for a few weeks then go back and see if you progress. A lil rotation is good from time to time. Make sure you're getting plenty of rest and food.

Ya I switch my routine up every 4 weeks..all different excersizes, n every 12 weeks I switch to high reps at 60% of the weight, I sleep like 8 hours a night n eat around 6-7 meals a day. I'm really liking 6 days a week though cuz it fits my schedule better, easy to go an hour a day rather than 2 hours every other day. I think I'll jus drop the chest, back and shoulder days to 4 excersizes, the tri's and bi's days to 3 excersizes.

 

[joeblow12345]

Ya I switch my routine up every 4 weeks..all different excersizes, n every 12 weeks I switch to high reps at 60% of the weight, I sleep like 8 hours a night n eat around 6-7 meals a day. I'm really liking 6 days a week though cuz it fits my schedule better, easy to go an hour a day rather than 2 hours every other day. I think I'll jus drop the chest, back and shoulder days to 4 excersizes, the tri's and bi's days to 3 excersizes.

The reason why you dont feel tired is your not really training hard enough. It seems like your basically just isolating each muscle group, which isnt very intense. I wouldnt be tired if all I did was a few curls either. Compound movements have the greatest impact on growth and strength. There is no need to devote a training day to bis or tris, its simply a waste of recovery time. A 4 day split is plenty to challenge your body of you do it right. Every training day should begin with a big compound move like sq, dl, ohp, or bench. Then progress to a couple other compound moves and maybe throw 1-2 isolation moves at the end. And finish with abs every training day. Core strength, is often one of the most overlooked, and crucial elements to being big and strong. After one of these training session you will be limping out the gym.

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[Guice]

Some good points, thanks.

 

[themondtster]

The reason why you dont feel tired is your not really training hard enough. It seems like your basically just isolating each muscle group, which isnt very intense. I wouldnt be tired if all I did was a few curls either. Compound movements have the greatest impact on growth and strength. There is no need to devote a training day to bis or tris, its simply a waste of recovery time. A 4 day split is plenty to challenge your body of you do it right. Every training day should begin with a big compound move like sq, dl, ohp, or bench. Then progress to a couple other compound moves and maybe throw 1-2 isolation moves at the end. And finish with abs every training day. Core strength, is often one of the most overlooked, and crucial elements to being big and strong. After one of these training session you will be limping out the gym.

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Didn't think about it like that. I was going for overtraining with the volume but that makes since.

 

[joeblow12345]

Didn't think about it like that. I was going for overtraining with the volume but that makes since.

I dont believe that high volume causes overtraining. I feel that lack of proper recovery and nutrition cause overtraining. And being in the gym everyday isnt recovering. Your shoulders may not hurt after leg presses, but its still taxing your cns, which can hurt shoulder recovery. And if your not putting in work at the dinner table, you wont gain shit.

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[Guice]

The reason why you dont feel tired is your not really training hard enough. It seems like your basically just isolating each muscle group, which isnt very intense. I wouldnt be tired if all I did was a few curls either. Compound movements have the greatest impact on growth and strength. There is no need to devote a training day to bis or tris, its simply a waste of recovery time. A 4 day split is plenty to challenge your body of you do it right. Every training day should begin with a big compound move like sq, dl, ohp, or bench. Then progress to a couple other compound moves and maybe throw 1-2 isolation moves at the end. And finish with abs every training day. Core strength, is often one of the most overlooked, and crucial elements to being big and strong. After one of these training session you will be limping out the gym.

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So what u think bout this example for a chest/tri day:

Bench press
Incline bench
Pec deck
Low cable crossover
Tricep extension
Skull crushers

Same format for back/bi's, shoulders/traps and legs with a 4 day split week:

Monday-On
Tuesday-Rest
Wednesday-On
Thursday-On
Friday-Rest
Saturday-On
Sunday-Rest

(BTW the excersizes aren't specific, it's more the format I'm goin for)

 

[joeblow12345]

So what u think bout this example for a chest/tri day:

Bench press
Incline bench
Flys
Low cable crossover
Tricep extension
Skull crushers

Same format for back/bi's, shoulders/traps and legs with a 4 day split week:

Monday-On
Tuesday-Rest
Wednesday-On
Thursday-On
Friday-Rest
Saturday-On
Sunday-Rest

(BTW the excersizes aren't specific, it's more the format I'm goin for)

Your on the right track but remember compound moves first. So,

Bench press.
Incline bench.
Instead of tricep extention, do weighted dips.
Skull crushers.
DB flys, flat or incline Id rotate the two.
Cable cross over.
Finish with Weighted abs

A back/ bis day example,

Dead lift variation.
Pull UPS
Tbar row
DB pull overs
Ez bar curls
Hammer curls.
Weighted abs.

Do Something similar to this kind of template and change grips and exercises every 2-3 Weeks. Also change reps and sets every month or two to keep the body guessing.

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[Guice]

I do the abripperx from the p90x program 3 times a week for abs. Not good enough?

 

[oxymoron]

Three to five exercises and four sets per muscle group is plenty. It mainly comes down to time available and how crazy i go that day. Ive gone in planning to kill my back with 5-6 exercises but after 4 sets of pullups, 4 sets of bar rows and 4 sets of close grip pull downs I physically couldn't do anything else b/c my back was fucked. Intensity is a big factor.

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