GEORGE SPELLWIN'S ANNOUNCEMENTS
Enlightening Men about Anabolic Steroids and Bodybuilding for over Two Decades
 UBBFriend: Email This Page to Someone! |
 George Spellwin's ELITE FITNESS Discussion Boards
 Training Discussion Board
 Traning Split.
|
| Author | Topic: Traning Split. |
|
amaze Amateur Bodybuilder (Total posts: 9) |
posted June 09, 2000 05:46 AM
  
Hi. I am new to this board - so firstly a big HI! I have been training for 3 years, but i had a rotater cuff injury which forced me out for 8 months!!! I am back and my shoulder is ok now, but i am pondering on doing a 5 day split, would this be overtraining: MON = CHEST I will be doing legs on each of those days in around 1 month (my knee is currently very weak) I also do abs every day. (other day) Would this be a ok split? If not how could i improve it? thanks Oliver Cookson IP: Logged |
|
TRIHARD Amateur Bodybuilder (Total posts: 29) |
posted June 09, 2000 06:13 AM
Welcome Oliver, i'm fairly new to the board myself although i've been reading it a while. I'm a bit confused about your comment on training legs do you want to train them every workout? this would be gross overtraining,one leg workout a week is fine especially if you are doing deadlifts on your back day.I also find it more convenient and time efficient to train overlapping bodyparts like chest and triceps/back and biceps.I also damaged my shoulder when i was younger benching and had recurrent shoulder pain.Two things helped me out,fist i dropped the standard bench press with a barbell, and swithed to dumbells, and for shouilder presses i never lower the weight below ear level, simple but it works.Good luck. IP: Logged |
|
Vitaman Pro Bodybuilder (Total posts: 201) |
posted June 09, 2000 06:22 AM
I also am confused about your legs as well. If you have week knees do not work them everyday. I also would work on strenghtening your rotators first, if you have not been doing that. Work them for a week or two before starting into lifting. Also give us more detail as to how many reps and set you were going to do for each body part. Lastly, welcome to this site. This is a very informative and interactive place to be. IP: Logged |
|
amaze Amateur Bodybuilder (Total posts: 9) |
posted June 09, 2000 07:42 AM
Hi Sorry for the confusion about my legs - i didn't explain that very well! Well i was going to train legs on one day. TRI: I have found both (dumbells & not past the ear) has worked wonders...i agree. Heres a example of my week: MON = CHEST 5-4 sets dumbell press's 12-10-8-4-2 reps (inc warmup) 5-4 sets dumbell flies 12-10-8-4-2 reps (inc warmup) 4 sets chest press (hammersmith) 10-8-4
5 sets rows 12-10-8-4-2 reps (inc warmup) WEN = TRICEPS 5 sets of seated french press's 12-10-8-4-2 reps (inc warmup) THU = BI's 5-4 sets of EZ BAR curls 12-10-8-4-2 FRI = OFF SAT = SHOULDERS 5-4 sets of standing military press (infront) SUN = LEGS NOT YET DECIDED All sets i increment the wight in a pyramind style. Any faults there? Could i merge the days? Or is it better to train on seperate days? Any help or pointers would be greatly appreciated. cheers Oliver Cookson IP: Logged |
|
TRIHARD Amateur Bodybuilder (Total posts: 29) |
posted June 12, 2000 09:19 AM
Oliver, for a natural trainer i think your routine would be overtraining.Four days in a row is tough going,you could train mon,tues,thurs,friday and leave wednesday and the weekend for growth,as we grow on our "off" days.Also you seem to be doing basically the same excersises on some days eg on back day your doing narrow,medium and wide pulldowns,thats a total waste of time,do three hard sets of medium pulldowns. Same with shoulders and chest, your'e doing freeweight press's then machine press's,do one or the other your muscle's won't know the difference.Ther have been some recent posts on workout routine's check them out. Hope this helps, good luck. IP: Logged |
| |
