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 Training Discussion Board
 Help With Program
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| Author | Topic: Help With Program |
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Indy Amateur Bodybuilder (Total posts: 3) |
posted April 27, 2000 02:30 AM
 
I've had the same workout program for as long as I can remember and I am getting bored with it. I also think that I might be overtraining because I go five days on(Mon to Fri) and two days off. Am I getting enough rest? I'm started to get sore, particulary in my elbow area. Here is my program: Mon - Biceps, Triceps I was hoping that someone here could suggest a different program to try for a little while. There are two things in particular that I can curious about. 1. Doing quads, hams, and calves in the same day. Doing 12 sets of quads in exausting for me and I can't imaging doing hamstrings and calves in the same workout. 2. Splitting up bi's and tri's to different days. I've been doing them on the same day for almost as long as I've been working out(7 years) so I don't really know how to change that. I've heard of some people doing chest/bi's and shoulders/tri's. I've also heard of people doing back/bi's but I would prefer to work bi's when they're fresh. Sorry for the long post, but could someone please point me in the right direction for a new program? Mike IP: Logged |
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StevieD Amateur Bodybuilder (Total posts: 58) |
posted April 27, 2000 06:38 AM
This my current workout. I basically do the same bodypart on the same day but change the exercises every month so I don't stagnate. I prefer to work a large muscle group with a small group. Doing two large muscles e.g. back and thighs or back and shoulders is too much in my opinion. Conversely, working two small groups is not enough e.g. bi and tri. I also think that 5 days straight is too much - I do 2 on 1 off. You should aim to do 6-8 sets per muscle of 3-4 exercises. I am of the philosopy that you don't need to repeatedly warm up a muscle group by starting each exercise with 15 reps. I do a couple of warm up sets and then I hit the weights doing 8-10 reps and give 110%. I like to do 3-4 exercises so I can hit every part of the muscle e.g. back I will do - warmup (2 x 15), 2 x close grip pulldowns, 2 x bentover bb rows, 1 x single arm hammer grip cable row, 1 x seated cable rows, 2 x deadlifts (1 warmup), 1 x hyperextension. I Try this routine (I won't suggest exercises)(=sets). Mon = chest(8)/bi(6)/forearms(2) You shouldn't spend more than 45 mins on a muscle group. Any longer and you have not been trying hard enough! IP: Logged |
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Indy Amateur Bodybuilder (Total posts: 3) |
posted April 27, 2000 12:39 PM
Thanks a lot for taking the time to post your program. I am definitely going to try it as a 4 day program is exactly what I was looking for, not to mention that I also want to try Chest and Bi's on the same day and see how that goes. I have one more question that I hope you can answer for me. A few years ago I used to do 8 sets for biceps and I wasn't seeing the gains that I wanted, so I tried doing 12 sets. A lot of people told me that 12 sets for biceps is too much but I tried it for a while anyway and noticed a lot of improvment in my biceps so I kept doing it. Your program has only 6 sets for bi's so that will be quite a change for me. Should I try doing 9 sets for a while, because I'm affriad that a drop from 12 sets to 6 for bi's won't leave them much of a workout as my bi's are used to much more. On the other hand, if I go balls to the wall for 6 sets, I could end up getting a better workout than I was getting doing 12 sets. Do you have an opinion on this? Mike IP: Logged |
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NewNatural Amateur Bodybuilder (Total posts: 15) |
posted April 27, 2000 01:11 PM
For your comment about bi's, I have a mon/Wed/Fri split where I do legs/push/pull, I use to do 9 sets for bi's and wasn't seeing any results so I changed, my pull workout now goes: deadlifts, 2 warm up sets, 2 work sets, pull ups, 1 warm up, 2 work sets, rows, 2 work sets, then just do 2 sets of preacher curls to failure and have had more growth in my bi's than I've ever had, I think because the bi's are hit hard in the pull ups, and rows. I'm a firm believer in less is more. Just experiment and see what works best for you. IP: Logged |
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somec- Amateur Bodybuilder (Total posts: 41) |
posted April 27, 2000 01:17 PM
Indy... One exercise you might want to add to your bicep workout if you decide to lower your sets is something I picked up over on the Anabolics board called 21's. Basically, it's done with a straight bar or EZ-bar and with a moderate amount of weight. 21 refers to the number of reps you do, and only do 1 set. For the first 7 reps, lift the bar from the lowered position to the halfway position, lower, and repeat. For the next 7 reps, start at the halfway position and lift to the top squeeze position, lower to halfway, and repeat. For the final 7 reps, do a full normal curl, from lowest position to the squeeze point. Remember there is no rest between any of the 7 reps, so you basically get a 21 rep superset that are attacking your biceps in different ways. I've been doing these for a couple of weeks as my finishing bicep exercise and they give you one hell of a pump, and I'm seeing definite results already. Concentrate mostly on form and reaching the 21st rep and don't be too concerned with the weight you're doing. IP: Logged |
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NewNatural Amateur Bodybuilder (Total posts: 15) |
posted April 27, 2000 01:31 PM
I agree 21's are great to get past a sticking point in curls, they really work each part of the curl and helps effort on your weak points. IP: Logged |
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sabes35 Amateur Bodybuilder (Total posts: 15) |
posted April 27, 2000 10:07 PM
StevieD, thats a great workout you posted, i agree with your Philosophy. Have you been seeing good results with it? Gary IP: Logged |
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StevieD Amateur Bodybuilder (Total posts: 58) |
posted April 29, 2000 06:10 AM
Gone from 13stone to 17 stone in three years naturally (1stone = 14llb). I've tried just about every work out going e.g. each muscle group three times per week and then twice per week. I was suffering from overtraining and aches to I wnet down to once per week. As for sets - when I say do 6 sets this is after you have done 2 warm ups - this is what I did this week = bb curls = 15,12 (warmups) then a heavy 8; supination curls = heavy 10 and heavier 8; wide grip drag curls = 10, 8; single arm preacher curls = 8. You can see that I did 8 sets but only 6 were really heavy. To quote Dorian - why hit a nail again if you can get it in in one go? e.g. if you can fatigue a muscle in one set why do another set. I haven't got Dorian's genes so I need to do 2 sets rather than 1 per exercise. IP: Logged |
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