Training method that I have been told is the "best", comments anyone?

[Dzl2010]

Hi firstly I'd like to say that this forum is excellent. I've been lurking around on here since 2001 but I just decided to join today to post up this question about a training split/routine that I just heard about. Please tell me what you guys think. This is based on the principle that muscles theoretically need 72 hours to recover. every excersise is done with a moderately heavy weight.

Cycle 1**
Day 1 - chest/shoulders/tri's

chest would be the focal point so

Flat dumbells 2 sets
inclined dumbells 2 sets
decline dumbells 2 sets
flat flyes 2 sets
incline flyes 2 sets

shoulders wouldn't be the focal point so

dumbell laterals 2 sets
front raises 2 sets
rear delt laterals 2 sets

tri's wouldn't be a focal point on this cycle either so

tricep pushdown 2 sets
reverse tricep pushdown 2 sets
overhead rop tricep extensions 2 sets

day 2 back/bi's/legs

back would be focal point on this cycle so

wide pull ups 2 sets
close grip pull ups 2 sets
seated rows close grip 2 sets
seated rows wide grip 2 sets
bent over rows 2 sets

bi's wouldn't be a focal point this cycle so

standing dumbell curls 2 sets
preacher curls 2 sets
incline curls 2 sets

legs wouldn't be focal point so

squat 2 sets
leg extensions 2 sets
leg curls 2 sets
calf raises 2 sets

day 3 off

cycle 2**
now repeat but instead of chest being the focal point, this time shoulders would be the focal point so it would be something like this

Day 1 chest/shoulders/tris/

shoulders focal point

seated dumbell military press 2 sets
side laterals 2 sets
front raises 2 sets
bent over rear delt laterals 2 sets
upright rows 2 sets

tris not the focal point this cycle again so same as the previous day one

chest not the focal point on this cycle (since shoulders is the focal point)

Flat dumbell press 2 sets super set with
flat flyes 2 sets
incline dumbells 2 sets super set with
incline flyes 2 sets

day 2 back/bi's/legs

bi's would be the focal point so

bi's

standing dumbell curls 2 sets
preacher curls 2 sets
incline curls 2 sets
concentration curls 2 sets

back

2 sets wide pull downs
2 sets close pull downs
2 sets barbell row
behind the neck pull downs 2 sets

legs same as previous day 1.

Day 3 off

cycle 3**
repeat cycle but now tris would be the focal point for day 1 (tris would be done first and would add 2 sets of dips to the tricep routine) and the chest portion would be the same as the second cycle's chest work out and the shoulder portion would be the same as the 1st cycles shoulder workout. Now for day 2 legs would be the focal point so legs would be done first on the workout (also 2 sets of hack equate added) and the back portion would be the same as the 2nd cycles back workout. The bicep portion would be the same as the 1st cycles bicep workout. After the 3 cycles are over a 2 day break is taken then do the 3 cycle routine all over again etc.

Please can you guys give me your input? Being that it has been ilwidely said that the muscle repairs fully in 72 hour is this routine good or Is this over training? If so how would you guys alter this to make it better for bodybuilding purposes (I don't care about strength as much as I do size). Thanks so much any info would be greatly apprciated. Ps I'm not on gear right now but in a few weeks I'll be doing test/drol/tren and this will be my 5 cycle. I've been training for 11 years.

 

[Crocodome]

Just a quick glance, but where are the deadlifts? Not enough squats in there, and I'm not a fan of behind the neck pull-downs.

 

[Catman22]

"Just a quick glance, but where are the deadlifts? Not enough squats in there, and I'm not a fan of behind the neck pull-downs."

I totally agree, how can you have any serious training programme with no dead lifts and limited squats???

They should be the staple lifts in the programme along with flat bench press and pull ups.

I also love wide grip dips instead of decline press, as a personal gainer.

Give me a pull up rather than a behind the neck pull down any day of the week!!

But the principle behind the training seems solid enough, alough I tend to train major body parts once a week.

 

[JDid23]

I'm really not a fan. NEVER train biceps before back- your back is a bigger muscle group and your biceps are used as a mover in many of the back exercises you'll be doing. Also, don't do all of that shoulder stuff before you hit bench on cycle 2- you're going to fatigue yourself.

You have to hit the bigger compound movements first, and then and only then can you move onto isolation. You're neglecting doing legs, which is the biggest body part you have. Squats, Deadlifts, Romanian Deadlifts, Leg Press, Lunges, 1 leg RDL's, Front Squats, etc etc..... all great exercises taht you should consider adding (especially squats and deadlifts) I agree with what everyone else has said so far too.

 

[Dzl2010]

I hear you on the deadlifts the exercises are interchangeable but this is a sample routine that the trainer gave me. He has a bad back so I guess that's why the lack of more squats and lack of deadlifts. I would def sub deadlifts in And take out behind the neck pull downs for the day when back is the focal point. I think doing deadlifts on every day 2 (when legs or bi's are the focal point) may be considered too much? Tweaking this program is HIGHLY recommended as this is just the principle behind the program and it relies on being able to train your body as often as possible yet still having enough rest to repair (72 hours). Keep the comments coming guys!! I wanna try this routine but again the trainer told me that tweaking the exercises to my liking is a MUST so I really need some opinions! Thanks so much guys

 

[Dzl2010]

Bump for some More good comments please!

 

[JDid23]

I hear you on the deadlifts the exercises are interchangeable but this is a sample routine that the trainer gave me. He has a bad back so I guess that's why the lack of more squats and lack of deadlifts. I would def sub deadlifts in And take out behind the neck pull downs for the day when back is the focal point. I think doing deadlifts on every day 2 (when legs or bi's are the focal point) may be considered too much? Tweaking this program is HIGHLY recommended as this is just the principle behind the program and it relies on being able to train your body as often as possible yet still having enough rest to repair (72 hours). Keep the comments coming guys!! I wanna try this routine but again the trainer told me that tweaking the exercises to my liking is a MUST so I really need some opinions! Thanks so much guys

I think that you're thinking too hard (or the trainer is). You don't need to go into the gym and have a different schedule for each given body part. I would focus on improving on certain lifts rather than doing a lot of them.

Taking into consideration everything that has been said, would you mind showing us how you would tweak the routine the trainer gave you so we can help you a bit more?

 

[Dzl2010]

I would definitely take into consideration the good replies and I'd add more squats to the routine and I would 1000000% sub in deadlifts for behind the neck pull downs since I have a bad shoulder it's better for me to stay away from those anyway. What would you think? Sorry to be so vague I just wanted some opinions from you guys to help me to decide on how to tweak this myself lol

 

[Creepusmaximus]

Overly complicated if you ask me. If that's the order you are supposed to follow than I disagree with the order completely. Always do your compound movements before the isolated ones. Example back routine, barbell rows go first. The rows work your whole back and will pump blood to the whole back so that's why you want to do them first. I don't really get how or what you will do to make the chest the focal point as opposed to tri's than the next time around make the tri's the focal point?? I would also do tri's right after chest since you use your tri's in your chest routine. BTW if you have a shoulder problem I would do dumbbell bench presses etc since using a barbell puts a lot of stress on your shoulders or you want to do something to fatigue your chest before heavy lifts so your pecs fail before your shoulders.

 

[ceo]

what one person says is the best for them may not be the best for you. Best thing is to keep it simple. Would help to know more about you, your stats, body type, time training, etc., etc.