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What muscles do you group?

R

RGS83

New member
I don't understand how some of you do it!! Maybe I'm just a weakling (even more) since taking a while off after Laser Eye surgery - but i tried to do a Chest/ Tri workout the other day, as opposed to my Chest/ Bi workout (haven't done in a while remember), and I couldn't do jack... Could CloseGrip BP barely anything after my chest...

Anyways, what do you guys group? I'm trying to hammer out a new routine I can live with... I generally workout at home (bench, bar, free weights, NO SPOTTER), but may be making a trek to a gym for legs when avaliable (limited)

TRYING to hit every muscle group twice a week, BUT just via rotation, every other week one muscle group (or workout day) only gets hit once.
What can I group: Chest, Bicep, Tricep, Shoulders, Back, Legs

What do you guys think??

...also, what are you opinions on rep/set, intensity on a routine like this?
Chest ex. 4 sets 6-8 rep - DB press, 4 sets 6-8 rep - Incline DB press, 3 sets 10-14 reps - flies?? too much, not enough?
 
day 1: chest and biceps
day 2: off
day 3: legs
day 4: shoulders and triceps
day 5: off
day 6: Back and traps
day 7: off
 
UA_Iron said:
day 1: chest and biceps
day 2: off
day 3: legs
day 4: shoulders and triceps
day 5: off
day 6: Back and traps
day 7: off
Click to expand...

That's pretty much mine.

V. similar to Dorian Yates'.

It's taken me 10 years to settle on this!
 
Can you guys gain weight hitting a muscle once a week? I'm jealous, if I only hit 'em once a week I just tread(SP) water.
 
Seems like 10 years ago everyone who was serious did each bodypart twice a week.

Nowadays most people seem to have a 6 or 7 day cycle.

I wouldn't worry too much Rugger, Ronnie still hits it twice a week!
 
Monday:
For Calves:
Seated Calf Raise
Standing Dumbbell Calf Raise

For Quads:
Barbell Full Squat
Barbell Hack Squat
Dumbbell Squat

For Hamstrings:
Dumbbell Lunges
Lying Leg Curls
seated Leg Curl

Tuesday:
For Biceps:
Alternate Incline Dumbbell Curl
Barbell Curl
Drag Curl
Incline Dumbbell Curl
For Triceps:
Decline Dumbbell Triceps Extension
Reverse Grip Triceps Pushdown
Standing Dumbbell Triceps Extension

Wednesday:
CARDIO ONLY

Thursday:
For chest:
Regular Bench
Incline Bench
Decline Bench
Cable crosses
Butterflies

For Shoulders:
DB crucifix holds
Seated military press
DB side laterals

Friday:
For Traps:
DB Shrugs
Or
BB Shrugs

For Back:
Bent Over Two-Arm Long Bar Row
Middle Back Shrug
Stiff-Legged Dumbbell Dead lift


MORNING CARDIO
45 MINS @ 80%mhr
after lift cardio
20 MINS HIIT

SAT SUNDAY
OFF BUT STILL MORNING CARDIO!

BASICALLY your routine just edited with my excersices
3 dif types of excercises, also 8-10 reps or untill failure.

P.S. i dont do more then 3 excercises per group, unless its chest. I just listed the excercises that i have in my routine also. I hope this helps. Edit it to your needs.
 
it's weird, i kind of like the idea of once per week, but in the grand scheme, I feel like i'm not doing it enough :p
I'm going to try out a cycle of 2x a week, but for everyother week rotation where one group is hit once... still have to tinker with muscle grouping though :\

mm107 - thats some hardcore cardio... Kudos!! I wish i had that in me, i'm a vegtable in the morning! :)

UA Iron - what kind of rep/set are you doing on your routine?

Musketeer - when you're hitting it once a week, how does your routine shape up?


Later guys!
 
RGS83 said:
it's weird, i kind of like the idea of once per week, but in the grand scheme, I feel like i'm not doing it enough :p
I'm going to try out a cycle of 2x a week, but for everyother week rotation where one group is hit once... still have to tinker with muscle grouping though :\

mm107 - thats some hardcore cardio... Kudos!! I wish i had that in me, i'm a vegtable in the morning! :)

UA Iron - what kind of rep/set are you doing on your routine?

Musketeer - when you're hitting it once a week, how does your routine shape up?


Later guys!
Click to expand...

The idea behind my split is that essentially each muscle group is hit twice a week, once directly and once indirectly.

Chest and biceps:

Bench press: warmup, 1x10, 1x8, 3x6
Incline DB Press: 1x10, 2x8
Incline DB flyes: 1x10, 2x8
Pecdec: 1x10, 2x6

BB Curls: 1x10, 2x8, 1x6
Preacher EZ bar curls: 1x10, 1x8, 2x6
Hammer Curls: 1x10, 1x8, 1x6
Cable Curls: 1x10, 3x6

Legs

Squats: 1x10, 2x8, 1x6
Deadlifts: 1x10, 2x8, 1x6
Leg Extensions: 1x10, 2x8, 1x6
Calf Raises: 1x25, 1x20, 1x18, 1x15
Seated Calf raises 1x25, 1x20, 1x18, 1x15

Shoulders and Triceps

CGBP: 1x10, 1x8, 3x6
Weighted Dips: 1x10, 3x6
Upright Rows: 1x10, 2x8, 1x6
DB Press: 1x10, 1x8, 1x6
Skull Crushers: 1x10, 1x8, 3x6
Lateral Extensions: 2x8-10
Front Raises: 2x8-10
Maybe finish off with one arm cable extensions: 1x10, 1x8

Back

DB Rows: 1x10, 2x8, 2x6
Wide grip pull downs: 1x10, 2x8, 2x6
T-bar rows: 1x10, 2x8, 2x6
Suppinated close grip pull downs: 1x10, 2x8
BB Shrugs: 1x15, 1x12, 2-3x10
sometimes SLDL: 1x10, 2x8, 1x6

Those are rough as it changes quite often, the first set is always a warmup.
 
RuggerMU said:
Can you guys gain weight hitting a muscle once a week? I'm jealous, if I only hit 'em once a week I just tread(SP) water.
Click to expand...
I'm in the same boat you are buddy. Look at Arnold's Encyclopedia some time. He was hittin everything 3x a week sometimes!!!
 
Day 1: biceps/shoulders + cardio
Day 2: legs
Day 3: chest/tris + cardio
Day 4: off
Day 5: back/shoulders + cardio
Day 6: legs
Day 7: off - cardio only

Thanks to the last three weeks at work I've been off of my typical schedule and I feel like crap. I've been lucky to get time to work out three times a week. Since I've run into this slight problem I decided to make a backup workout schedule...

These days are not back to back, they are whenever I get the time:

Day 1: triceps/biceps/lats
Day 2: legs
Day 3: chest/shoulders/traps

Cardio is cut down to twice a week, unless I get more time.
 
Dirty D, when do you work in your back??


I hate this damn body structure - or the fact there's only 7 days in a week!
I don't think I can work them all effectivly twice in a week...
too many major muscle groups that need to be worked, what do you guys think of something like:

Mon 1) Chest/ Bicep/ Back
Tues 2) Legs
Wed 3) Tricep/ Shoulder/ Trap
Thurs 4) Off
Fri 5) Run/abs
Saturday 1)Chest/ Bicep/ Back
Sun 2) Legs

Mon 3) Tricep/ Shoulder/ Trap
Tues 4) Off
Wed 5) Run/abs
Thurs 1) Chest/ Bi/ Back
Fri 2) Legs
Sat 3) Tri/ Shoulder/ Trap
Sun 4) off



How does that look for frequency/ recovery, intensity (hitting them hard, but it's hard to hit tris hard after chest i find ~ that kind of thing)??


Or should i stick with a:
1) Chest/Bi,
2) Legs,
3) Tri/Shoulder,
4)Back/Trap
5) off/run

1) Ches..... and so on.
is that enough recovery do ya think? Essentially the two are quite the same, but i'm not 100% on home much recovery time i should allow...
PLUS on the first routine, I have a day off, and a run day;
On the second routine they're one in the same - note i may still run after a normal workout (chest/ bi, then run)
 
Last edited:
RGS83 said:
I hate this damn body structure - or the fact there's only 7 days in a week!
I don't think I can work them all effectivly twice in a week...
Click to expand...
I'm hittin everything 2x a week right now and it looks like this:
Mon: back, shoulders, traps
Tue: chest, bis, tris
Wed: legs
Thu: Back, shoulders, traps
Fri: chest, bis, tris
Sat: legs

On Mon and Thu I take a 10 min break between back n shoulders. On Tue and Fri I take a 10 min break between chest n arms. I usually grab some protein during that time. The first half of the week is mostly compound movements at around 6-8 reps per set. The second half of the week is mostly isometrics at around 10-15 reps per set. I get each workout done in about an hour and a half.
 
RGS83 said:
Yea i saw your post before Chi - ...I find it very hard to do chest and tri in sme day :s
Click to expand...
If that's the case, just swap chest n shoulders. You can do one of Arnold's old routines:
Mon: chest n back
Tue: shoulders n arms
Wed: legs
Thu: chest n back
Fri: shoulders n arms
Sat: legs
And if u still wanna do shrugs, u can do em w/ back or shoulders...whichever is easier for u.
 
right now I'm on semi-injury. This is what I'm doing
1) Chest, tris
2) Abs, obs, calves, neck
3) Bis, fores, front and mid delts
4) Hams, glutes, quads, hips
5) Back, traps, back delts, lats
This split gives my wrists a every other day break

I used to be able to do that in 3 days.
 
Mon: Chests/bis
Tue: Rest
Wed: shoulders/calves
Thu: Rest
Fri: Back/Tris
Sat: Quads/Hamstrings
Sun: Rest

I'm not rigid though, in response to combat boredom and repetitiveness I change my programs periodically.
 
1) chest/bi
2) legs
3) off
4) back/tri
5) legs
6) shoulders/trap
7) off

Run every morning. Abs everyother day.
 
I constantly mix it up. body parts amount of sets and reps.I think this helps keep my muscles from adjusting to the workload.I'm no scientist but it seems to work for me.Except my legs suck.i suffer from poor genetics in the quar area lol.
 
I wouldn't put much time in worrying about this stuff. Way too much effort on splitting up muscles and hitting them with tons of exercises and angles. 99% of your progress will be driven by the core lifts.

Get stronger in the squat, dead, row, bench, overhead press, and chins. Pack on some serious muscle. Then, if you feel your physique needs some tweaking use some targeted assistance work. You have a limited amount of recovery, the less you dilute your efforts with suboptimal exercises the more you can focus on improving the core lifts.

Working a bodypart once per week runs headon into detraining and an experienced lifter just isn't going to improve much unless you are willing to compensate with anabolics and even then your gains would be much better not applying this method. This came from the whole "overtraining" thing back in the early 1990s before which the 3 on 1 off split (some even doing AM/PM workouts) was popular. I wrote a decently long post explaining this stuff and exactly why it doesn't work in detail - the link is below. You see, the whole 1x per week idea is based on trying to time your workouts properly to make optimal progression in a sort of endless growth/recover/growth workout to workout method. This is the essence of what is called single factor theory or supercompensation. It sounds like it makes a lot of sense but it's fucking wrong and it's been known to have been wrong for a damn long time now (long before the bodybuilders switched over to this 1x per week thing). What they did was totally misapply known and proven science simply because they were ignorant of what is called dual factor theory which includes a fatigue parameter. This theory has a mountain of scientific evidence. This is how the world trains it's athletes and has been doing it for a hell of a long time. US, X-Soviet, Eastern Block, Great Britain, China. We are talking near universal acceptance by every coach and researcher. This stuff is not new, but for whatever reason BBing has looked away from training research in favor of drug research and we are left with shitty programs stemming from ignorance and misapplied theory. Shit, it's one thing to disagree or choose not to incorporate something no matter how well accepted - wrong/right it doesn't matter as it is an individual's choice made from a position of knowledge. Unfortunately, the overwhelming majority of BBers have never even heard of dual factor theory and if they had these 1x per week splits wouldn't be here because it comprehensively accounts for overtraining and uses it to manipulate the body's response mechanism and force adaptation.

I already wrote out a post explaining the mechanisms in more detail, both single and dual factor. For those that are interested - have a look, it's well worth your time regardless of whether you choose to use the information or not. http://www.elitefitness.com/forum/showpost.php?p=4647007&postcount=22
 
Madcow2 said:
I wouldn't put much time in worrying about this stuff. Way too much effort on splitting up muscles and hitting them with tons of exercises and angles. 99% of your progress will be driven by the core lifts.

Get stronger in the squat, dead, row, bench, overhead press, and chins. Pack on some serious muscle. Then, if you feel your physique needs some tweaking use some targeted assistance work. You have a limited amount of recovery, the less you dilute your efforts with suboptimal exercises the more you can focus on improving the core lifts.

Working a bodypart once per week runs headon into detraining and an experienced lifter just isn't going to improve much unless you are willing to compensate with anabolics and even then your gains would be much better not applying this method. This came from the whole "overtraining" thing back in the early 1990s before which the 3 on 1 off split (some even doing AM/PM workouts) was popular. I wrote a decently long post explaining this stuff and exactly why it doesn't work in detail - the link is below. You see, the whole 1x per week idea is based on trying to time your workouts properly to make optimal progression in a sort of endless growth/recover/growth workout to workout method. This is the essence of what is called single factor theory or supercompensation. It sounds like it makes a lot of sense but it's fucking wrong and it's been known to have been wrong for a damn long time now (long before the bodybuilders switched over to this 1x per week thing). What they did was totally misapply known and proven science simply because they were ignorant of what is called dual factor theory which includes a fatigue parameter. This theory has a mountain of scientific evidence. This is how the world trains it's athletes and has been doing it for a hell of a long time. US, X-Soviet, Eastern Block, Great Britain, China. We are talking near universal acceptance by every coach and researcher. This stuff is not new, but for whatever reason BBing has looked away from training research in favor of drug research and we are left with shitty programs stemming from ignorance and misapplied theory. Shit, it's one thing to disagree or choose not to incorporate something no matter how well accepted - wrong/right it doesn't matter as it is an individual's choice made from a position of knowledge. Unfortunately, the overwhelming majority of BBers have never even heard of dual factor theory and if they had these 1x per week splits wouldn't be here because it comprehensively accounts for overtraining and uses it to manipulate the body's response mechanism and force adaptation.

I already wrote out a post explaining the mechanisms in more detail, both single and dual factor. For those that are interested - have a look, it's well worth your time regardless of whether you choose to use the information or not. http://www.elitefitness.com/forum/showpost.php?p=4647007&postcount=22
Click to expand...
madcow what are your thoughts on throwin in some cleans
 
69chevy said:
madcow what are your thoughts on throwin in some cleans
Click to expand...

I happen to really like the OLs and variants for strength, athletic performance, speed, and hypertrophy aspects. As to throwing them in I'd need more detail on the goal and the program to which they are to be thrown into.
 
It looks very interesting to say the least, I may give it a try.

I stole it from IronTrybe - but it has been posted on EF before in training methods so I dont think anyone will get upset about it.
 
UA_Iron said:
It looks very interesting to say the least, I may give it a try.

I stole it from IronTrybe - but it has been posted on EF before in training methods so I dont think anyone will get upset about it.
Click to expand...

They won't. It's Matt Reynold's program. Matt and I have known each other on various boards for a few years now. I've referenced it several times in my 5x5 thread as another very good dual factor option to rotate in. It's been stickied on Meso for a while and it was an article in the online magazine CORE. The first part is the middle link in this post in my 5x5 thread:http://www.elitefitness.com/forum/showpost.php?p=4497678&postcount=13
The conclusion is in the following month's issue. With the document it's a lot easier to put it all together though.
 
Madcow2 said:
I happen to really like the OLs and variants for strength, athletic performance, speed, and hypertrophy aspects. As to throwing them in I'd need more detail on the goal and the program to which they are to be thrown into.
Click to expand...
I'm just working on gettin my core back after driving a truck over the road for three years u can imagine the toll that took on my body.Just wanted a little input on whether they would be worth while in getting my srength back.i trained when i could for the last three years,but during the weekdays it was push ups crunches and some cardio when i had the time.iiiii'm 5'"10 195 12-14% bench-285x5 squat 225x5 dead 250x8 lokkin for more leg and back srength.
 
i don't train every muscle group twice a week directly, only once/week- 4 day split

however i usually train middle/lower chest and upper chest on two different workouts.

Note that you will use your muscles, especially arms, in other exercises. Although i only train biceps directly once per week, i will use them quite a bit when doing back training.....so effectively i'm training them twice per week
 
69chevy said:
I'm just working on gettin my core back after driving a truck over the road for three years u can imagine the toll that took on my body.Just wanted a little input on whether they would be worth while in getting my srength back.i trained when i could for the last three years,but during the weekdays it was push ups crunches and some cardio when i had the time.iiiii'm 5'"10 195 12-14% bench-285x5 squat 225x5 dead 250x8 lokkin for more leg and back srength.
Click to expand...
Yeah - throw them in.
 
RGS83 said:
Dirty D, when do you work in your back??
Click to expand...


Day 5, where it says 'back/shoulders'. :)
 
Oops! :s

I just got the word doc, and I'm going to give it, plus your linked thread, a read.

Madcow, for someone starting this program, roughtly how long should it take to complete a workout?
Were the gains quick, or were the longer more sustained gains?
(as in, if you work your bicep, you'll see the gain right away, vs. a deadlift [for me at least], the gains take longer to notice)
.
.
I'll give it a read, I unfortunatly don't have access to a gym all the time - if there any variation that could be done at home without a spotter until a gym might become avaliable?


Finally, to ALL - what do you do for your abs... god damn i'm lazy when it comes to them!
 
To those who train 3 groups in a workout..- kudos!!!

I'm getting back into it, and for the life of me, I cannot!
I tried a Chest/ Bi/ Back - that didn't happen! :s
No way i was getting a decent back workout in - I did abs instead.

Wild guys - how do you rank what are the major muscle groups?

Legs, Chest, Shoulders, Back, Tricep, Bicep?
 
rgs83 - don't go by feel. Shoot, plenty of guys getting better results that work a lot less and spend a lot less effort in the gym. You train smart before you train hard otherwise you move 10 feet but 7 to the left and only 3 forward and wind up with slacker like results. A slacker can move 3 feet as long as they are all forward and a hard worker training smart can move all 10 forward.

If DFHT is too much for you, try this: http://www.elitefitness.com/forum/showthread.php?t=375215

Very easy to follow, been in use for 30 years. Developed and tweaked by some of the best strength coaches to grace the planet. Routinely grows people like weeds. It's not about applying a ton of stimulus in a single session but about applying stimulus over a block of training sessions (in this case 4 weeks at a time). It's the same methodology as DFHT (a lot of BBers like to alternate them) but a bit easier to follow and it will set you up nicely and condition you if you want to take on DFHT later.
 
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