posted April 18, 2000 04:11 AM            

This is my workout routine, I train each musclegroup twice a week. Is this program any good. I left out legs to get a clearer image

Monday - Chest - Shoulders - Tri's
Tuesday - Bi's and Back
Wednesday - off
Thursday - Chest - Shoulders - Tri's
Friday - Bi's and Back
Sat - off
Sun - off

I do 4 execersises per musclegroup with 3 sets of 8 reps max.

Any comments about this.

Thnx Guys.

posted April 18, 2000 05:40 AM         

I would do 6-8 sets (3 or 4 exercises) per body part e.g. Chest - incline press (3), hammer press (2), fly's (2), cross-overs (1). Pyramid each exercise (12,10,8) - BUT WORK 110%.

I used to do each body part twice per week but suffered from overtraining and aching joints (especially rotary cuffs).

Try this workout:

Mon- Chest(8)/bi(6)/forearms(4)
Tues - Shoulders(8)/Traps(4)
Wed - Cardio(40mins)/abs(6)
Thurs - Legs(8)/calves(4)
Fri - Back(8)/tri(6)
Sat - Cardio(40mins)/abs(6)
Sun - Cardio (40mins)/calves(4)

I do chest/bi rather than chest/tri because I get a better bi workout this way. Otherwise, if you do bi's with back your bi's are knackered when you've done back (Some people prefer this because you pre-exhaust your bi's but it didn't work for me).

Remember to eat 6-8 meals per day and sleep 8-10 hours.

posted May 15, 2000 09:54 AM            

I do legs, but don't really know the english terms for the excercises, I do squats, calve raises, eeh the kicking machine and the pressing machine .... I do 4 excercises twice a weeks for my legs and yes you're right I've been doing it for a month now and I like improved 10 - 15 lbs on my bench press ... while coming of A.S. so that's seems ok.

So you guys think i'm overtraining, maybe I train every musclesgroup twice a week because otherwise I would think I wasn't doing enough.

So what you're saying is that when you train a musclegroup once a week you do like 4 excercises with 3 sets of 6-8 reps that's enough ? While on A.S. I can do it twice a week right ?

Thnx guys

posted May 15, 2000 12:12 PM            

depending on your level then you dont need more than 2 or 3 execises pr muscle group, and do 3-4 sets of each and go all out on the last one.

Thats a simpel woorkout that works for many people, then when you advance a bit, you can do like i normally do, and thats the heavy duty way, but thats another story.

posted May 15, 2000 05:18 PM            

yes i deadlift on back day (wendsday) but i normally only squat in periods where i focus on legs or dont deadlift ( i have some problems with flexibility in the foot than im trainning on).
and traps btw goes on back day when i deadlift, when i dont deadlift i goes on the shoulder day.

but this change all the time, this is just an average trainning week for me.