This Work?

[Legion Kreinak]

2 Day Split
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Torso (Monday, Thursday)
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Chest: Inclined Bench
Chest: Dumbbell Flies
Chest: Bench
Deltoid: Upright Row
Deltoid: Military Press
Back: Lying Row
Abs: Crunches/Leg Raises

Legs & Arms (Tuesday, Friday)
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Quadriceps: Squat
Hamstrings: SL Dead
Calves: Heel Raise
Triceps: Closegrip Bench
Biceps: Curl
Wrists: Wrist Curls/R. Wrist Curls
Abs: Crunches/Leg Raises

It's a typical 2 on, 1 off, 2 on, 2 off routine with cardio on as many days as I can fit (school now so, I got less time to myself). I'm going for definition, with my classic lil 3 sets, 12 reps always routine with no breaks in between sets. Just wondering if having the days next to each other is a problem (since, delts one day, then trics the day after... dunno if that overlap is gonna be a problem or not) Yep, so feed me back.

 

[Greek Freak]

Arms are getting hit in your first workout and then your getting them again the next day, you will likely overtrain doing that. That is also a lot of volume for 4 days a week on lifting.

 

[Legion Kreinak]

Well the volume was never a problem when I crammed all that into one day with a full body routine on M/W/F so this can't be much worse. My whole problem was when I did my fullbody, I did military and upright row near the end and by then my shoulders were dead (arms in general) which thus made me want to switch it up so I'd have the stamina to go on another time. Intensity for me is rather low remember because I'm not going for size, just toning to look nicer, keeping myself slender and all.

Would you recommend just doing my full body but taking actual breaks this time in between the sets for my arms? Or just doing a split, and maybe help me fix it up a lil'? I figure I wanna target my muscles at LEAST twice a week and this split does that. None of that 4-day split stuff, then I barely stress my muscles which does nothing for me. Thanx again.

 

[spatts]

LK, what's the goal here?

 

[Legion Kreinak]

Goal, I think I said already. I'm a martial artist. I want to keep my agility and flexibility so I don't need (nor do I want bulk). I want to be the guy with the sort of concealed power, you look at him, don't think he looks very tough (though that also comes with how well you can fight too not just muscle, and I do that well enough) and then someone provokes you and you completely destroy them. Oh yes, I love fighting that's why I'm into martial arts. I'm waiting for that one moment to come where I can play hero, been a dream for me. Yep, did I ramble? Sorry. Well the goal would be strength without size, and just to find a routine that I can make it all the way through everytime.

As I said, my fullbody routine left my arms dead and I couldn't finish the last 2 sets of the Upright Row. I felt I needed to split up the routine somewhat, and that's why I'm asking you guys. Yep.

 

[spatts]

My brother is a Seal, and this was one of the things that he commented on about his peers. None of them were big, but they were all strong as an ox. They were deceptively strong...like you want to be. We concluded that this was largely about genetics. My brother is 6'3'' and weighs almost 250 but looks like a pencil. He's very dense. I don't look like a pencil, but I'm wear about a size 10 and I wegih 192....other girls in this size might weigh around 150. In other words...genetically, we have very dense muscles.

If genetics are in your favor, it would be to your advantage to strength train, which does not involve failure. You can stay lean while doing it too. Also, by taking 2 days a week to train with bands, you would avoid eccentric phase training which is what rips the fibers. So you can heal, but still gain strength, and not "overtrain."

There are alot of options.

A 2 x 2 strength split may look something like push at 90%, pull at 90%, then a day off or two. Then push at 40%, then pull at 40%. AR every day, with bands.

 

[Legion Kreinak]

Just wondering, Spatts. If I kept with my lil' 3 set 12 rep thing and increased the weight every so often (when I felt up to it, obviously) would I still make strength gains? Because if so I think I'll just stick with my routine since it's bound to work in the end and I have a year to get lookin' sexier for my girlfriend (oh yeah her psycho parents won't let us see each other for a year, long story) so I figure i'll tone up by then and look even better for her. Thanks for your help though, appreciate it.

 

[SAGAT]

well, first of all, you should ALWAYS add a little weight every now and then, otherwise, you wouldn't be making any progress now, would you? also, i'd lower the number of reps and up the weight if you're shooting for strength. having said that, i'm not a powerlifter or an expert on strength like other people on this board (like spatts who helped you earlier), so i suggest you ask or pm one of these people. good luck!

 

[gettinlarger]

IMO, 3 sets, 12 reps is not ideal for strength. If I were you (I've done some strength training too), I'd train high sets, low reps.

 

[Legion Kreinak]

High sets, low reps... Wouldn't it all be the same in the end if it adds up to the same amount of reps? I would think differing the weight, then reps are the main factors that would effect strength.