Training Splits

[Iron Queen]

Right now I'm concentrating on legs and bi's which need the most work to improve on my overall proportion. To compete and do better at a higher level I know I'll have to bring these up big time. So here's my schedule for the next 12 weeks or so.

Mon: Legs (quads, hams, calves, glutes)
Tues: Off
Wed: Bi/Tri
Thurs: Legs (same as above)
Fri: Back, rear delts, traps
Sat: Bi/Tri
Sun: Chest, front shoulders

abs are thrown in whenever really, a couple times per week.

--IQ

 

[hookdup]

I'm sold

Okay Spatts,
25% to 12% .... You've got me sold.

I'll try your diet ... and if/when it works, you can take some of the credit I'll definitely praise your name, in any case.

I'll go shopping after work!!!
Wish me luck!!!

By the way ... How long did it take you to lose all that bf?

 

[Gladiola]

Hey Spatts,

Am I missing something, or is there no carb cycling on that sheet? I'm only seeing one sheet with 100 CHO's.

Is there any particular reason to have UDO's in the morning? I have flax oil with my salad (too scared to try doing a shooter of it!) and it's just easier to have it with dinner in the evening than to pack it to bring to work along with everything else!

Do you really not mind eating the same things every day? I love the variety I keep in my diet with different veggies & fruits & different grains & even variety with meats & fish. I know I get more nutrients & vitamins that way too.

 

[hardasnails73]

Crystal chick,
Secret to success is variation. You may want to experiment by having a light, moderate, and heavy training days.

light - consist of 12-15 reps 3 sets after warm up
moderate - 8 to 10 reps 3 sets after thorughly warm up
heavy- 4-6 reps 3 sets after wamp up

your work out pattern should not really matter, but its the effort exerted at each sets that going to help give you the results that you are looking for. YOu may want to stick to the routine you are cureently at now for 4-5 weeks and then try one of the routines the ladies on her have suggested. In order to get the results you have to keep tricking your body in to change other wise you body is going to adapt and you are going to hit a plateau. I have found changing the rep speed on the sets also helps a tremendous amount as well. focusing more on the negative (YOU KNOW WHAT I MEAN !! ) REMEBER TRICEPS REVERSE PUSH DOWNS. You need to start to feel the weight more and stop worry about how much. May might want to focus on your self rather then comparing your self to other women in the gym.


You need to put maxium effort each of those working sets and when it starts to burn that is when you are actually starting to ork the muscle. If you just get to the burn and give out you are stopping mentally and not phyically

3 reason why people fail during the set
lack of nutrients to the muscle
lack of oxygen
lack of mental focus.

Not to sound Chauvenistic but first signs of pain are were MOST women fail at and will not exert them selves past this point. Majority of women have to work past this point and once past this mental wall is where results will be seen. I'm sure most women who on here will agree with me. What ever you put into it is what you get out of it.

You train at half throttle you results are going to show it


Your answer to why you are not geting results is that your holding your self back mentally. Pain is your friend as long as it is eustress. When is distress then you need to rexamine your game plan. Just stick with it and try to push your self harder at each set and i'm sure your results will be amplified !!

"What ever you put in to it is what you get out of it"
"Pain is temporary pride last for ever "
"What the mind believe the body achieves" - YOU NEED TO FOCUS ON THIS ON.
"motivation is something that is not earned, given, or recieved from any one. It is something that is found with in one self"

will see you in a few weeks

your buddy
Hardasnails

 

[Sassy69]

"EMBRACE THE BURN!" I think people freak when they start feeling the serious lactose burning -- when you are training on your own, its up to you to break through that level of pain and push further. If you have a spotter urging you on, then you can decide to catch their motivation and use it to help you break thru. If you are paying a trainer, particularly if its in a private gym w/ no one else around -- then you can push thru it and yell wonderful explicatives at no one (or particularly at your trainer!) in particular like YOU SUNNUVABITCH MUTHAFUCKA ! and then you realize that you have actually just made it through to the next level!

EMBRACE THE BURNNNNNNNNNNNNNNNNNNNNNNNNN!

 

[SteelWeaver]

I only burn beyond about 10 reps, or on drop sets, or forced reps, rest-pauses, etc. If I'm doing, say, 4 sets of 6-rep squats - there's no burn. My legs just collapse.