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 Training Discussion Board
 My training split..criticism
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| Author | Topic: My training split..criticism | ||
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Amateur Bodybuilder 
Posts: 222 |
4 Weeks.. 3/9 day split..rest 1:30m inbetween sets Day 1:chest/tris--- 3x8-6 bench 3x8-6 incline 3x6 db bench 3x6 db incline 3x8-6 skull crushers 3x8 pushdown SUPERSET: 3x8-6 close grip 3x10 dips ALT Pullups(3x8) Pushups(2x20) Day 2-off Day 3-off-Abs 3x20 Crunches 3x20 Weight situps Day 4-back/biceps/forearms--- 3x8-6 Behind neck military press 3x8 Pulldown 3x8-6 BentOver Rows 3x6 Kickback 2x10 Widegrip Pullup SUPERSET: 3x8-6 EZ Curls 3x6 Concentration curls - 3x8-6 Preacher Curls 3x8-6 DB Curls 2x15 Cable Standing Curls 2x10 Chins 2x20 (Front/reverse)Wrist Curls Day 5-off Day 6-off Day 7-shoulders/legs/abs--- 3x8-6 (Alt: Barbell/db's)Military Press 3x8-6 Lateral DB Raises 3x8 (ALT: Barbell/db's)Shrugs 3x8-6 Squats 3x8-6 Hacks 3x8-6 Reverse Leg Ext. 2x15 Calf Raises 2x15 Hack Squat Calves 3x20 Crunches 3x20 Weight situps Day 8-off Day 9-off repeat ------------------     | ||
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Amateur Bodybuilder
Posts: 267 |
For chest you have 4 compound exercises. In my opinion doing 4 compound exercises for 3 worksets isn't going to get you anywhere. I recommend using one compound movement for each body part and focus on getting stronger on that lift. Since I train HIT style I don't do a lot of arm work. My tris and bis get worked from heavy presses, pulldowns and rowing. I also recommend starting out with lower volume. Then work your way up if you wish to. HIT is using the minimum amount of sets for each movement, but making each set as intense as it can be. I only need to do 2 work sets for each body part to stimulate muscle growth. HIT is becoming more popular today. A lot of people like it and a lot of people do not. You will get a lot of mixed opinions here. If you have been using high volume training or any other type of training that isn't working for you, I recommend giving HIT a try. Here's a HIT site that provides a lot of information. www.cyberpump.com Please also read this HIT article: http://cyberpump.com/hitfaq/ So my advice is to use less exercises and to use less volume. Keep lifting. ------------------ Check out http://pub30.ezboard.com/bhitsgymofbodybuilding -HB- | ||
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Amateur Bodybuilder
Posts: 222 |
yea..i do 2 weeks of low intensity/high volume, then 2 weeks of high intensity/low volume to throw my body off..so i can get some good size and strength gains equally. I feel i grow alot better with high intensity and get great pumps and with low intensity my strength goes up a good bit. I used to just do high intensity and my strength went no where but I got some size..thanks ------------------ | ||
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Cool Novice 
Posts: 44 |
hey slack3r, this is off subject, but what part of TN are you from? | ||
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Amateur Bodybuilder
Posts: 222 |
Memphis..how about you? ------------------ | ||
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Cool Novice
Posts: 44 |
the opposite corner....NE TN...the Johnson City area | ||
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Amateur Bodybuilder
Posts: 222 |
How about this..changed it up and dropped many things..going to concentrate on low intensity in the main lifts and high intensity in the 'sub' lifts, do you think I should take day 6-7 off or just take day 6 off and repeat..im going to try this for a week and see how i react, if i feel im overtraining a bit, ill take days 6-7 off. DAY 1 Tricep DAY 3 Bicep DAY 5 Abs Shoulders DAY 7 ------------------ | ||
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Elite Bodybuilder 
Posts: 838 |
quote: WITH THE ADJUSTMENTS I MADE YOU HAVE A BOMB ASS WORKOUT. NEVER TRAIN MORE THAN 2 DAYS IN A ROW. SAY 2 DAYS ON 1 DAY OFF 1 DAY ON 1 DAY OFF REPEAT. LIKE THIS: or you could do it Mon, Wed, Fri. weekend off. or you could split up one more time, ------------------ quote: | ||
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Elite Bodybuilder
Posts: 838 |
I edited your workout when I quoted you, always in (CAPITOL LETTERS) like that in brackets. | ||
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Amateur Bodybuilder
Posts: 222 |
thanks alot man..im going to start tonight..ive been doing chest/shoulders/tri, back/legs/abs for about a month and half so i figured it was time to change and some of my lifts are sticking(mp, legs)..thanks again ------------------ | ||
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Cool Novice
Posts: 13 |
hey Valdez why did you suggest to do chest with shoulders on the same day, when in one of my posts you suggested it was stupid to do chest the day after i do shoulders. im not trying to get up your ass, but was curious when i saw your reply. | ||
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Elite Bodybuilder
Posts: 838 |
quote: pressing movements: bench press, dumbell press, well even flye's require alot of shoulder contraction. to do shoulders the day before chest would dramatically reduce your strength in those movements(on chest day) because they will be in the recovery process. If you do them both on the same day then you will prevent overtraining the shoulders. I know this to be true especially for me, I have large capped shoulders naturally that over-power my chest in bench press. The bench press is more of a shoulder exercise (for me) than anything else. But everones muscle structure is the same: i.e. everyone will also be training shoulders on chest day anyway (to a slighter degree) so why not just add a couple sets of military press, and side laterals? then you've killed two birds with one stone. to answer the o.g. question, any chest movement will heavily incorporate the shoulders. by working the shoulders the previous day you have a "weak link" in your chest workout. sorry for the long answer. ------------------ quote: | ||
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Cool Novice
Posts: 37 |
I would add heavy deadlifts to back day. You wont see to many people doing these, but they are the best overall size lift. If you have a power rack, just do 1/2 range of motion until you get used to the feel but stick with them. Your whole body will grow from these things but I suggest doing only 2-3 work sets for it will take alot out of you. Start with pull-ups and then do these, finish with lo-rows and FORGET ABOUT IT!!! | ||
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Cool Novice
Posts: 39 |
A 1:30 break only between sets for me would be too short especially on compound movements like bench and squats. Usually I take a 4 minute break between those sets. After 1:30 I'm still gutted. I could do it but I'd have to reduce my weights. In order to go heavy for a few sets I think you would require at least a 3 minute break to fully recover from the previous set. With other smaller boby parts like tris and bis I have a lot shorter breaks because I can recover a lot quicker. | ||
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Amateur Bodybuilder
Posts: 222 |
Yea..with all the main lifts i take about 2:30-3:30 in between..1:30 assistant lifts, ive been doin this for about a week now and man..fuckin intense and i get a great pump out of it..especially my chest, shoulders, and tris. I got 170x3, and could only do 170x1 about a month ago so im improving well i believe. My squat stills sucking..im workin hard on my legs and shoulders. |
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posted December 15, 2000 09:50 PM
