|
2004/08/13, 12:27 PM
alright for the past 4 months ive been workin out on a sort of weird schedule. i wokrout each musclse twice a week.like the following:
monday,thursday=chest(flatbench,incline,decline),tris(extensions),traps(shrugs,behind the back)
tuesday,friday=biceps(bb curl,preacher curl,reverse bbcurl),shoulders and back,legs
i know this routine is most likely overtraining especially on tuesdays and fridays,thats why im askin for help. until now its worked but iv been seeing really weird increases and decreases(all on same diet)so i thought well why not change my rountine.if anyone could help me organize it it would be really apreciated. i could wokrout on saturdays if an extra day is needed.
bench=185
squat=275
dead=295
|
|
|
|
2004/08/13, 01:01 PM
I dont go by the conventional rules about over training.
The rule I use is if its hurting wait till it stops hurting, so say if I do tricep pull downs and my triceps ache for a day or two I leave them alone untill they dont ache. This seems to work for me if my biceps are aching I will act like an invalid for a few days while they recover the more rest the quicker you can get working them again.
I try to get all my assosiated muscles aching at the same time so so like triceps, chest and shoulders/ biceps, back and traps. this way you wont under work other muscles while your resting, they can all recover at the same time.
I also swaer to a whey protein shake before and after every work out, if I aint got whey I use milk and cheese reluctantly. and eat as much chicken as I can lay my hands on. This may not be right for every one but it works for me.
|
|
2004/08/13, 10:03 PM
how bout this 4 day split:
monday-chest,tris
tuesday-bis,calves
thursday-back,shoulder
friday-thighs,abs
with cardio on wednsday and saturday and another day just dont know what day to pick,any help???(tryin to tone up some)
|
|
2004/08/15, 05:12 PM
sounds a bit caotic to me personaly. I would group the biceps with the forearms and traps, and the shoulders with the triceps and chest and if you are useing tricep pulldowns you will want to bring the abs in aswell with the tris, as the abs are worked while doing those and you may be in danger of over working them. but Im no expert MY NEW FREINDS CHARLIE, BB1, OR PAUL, MAY HAVE DIFFERENT VIEWS ON THIS.
|
|
2004/08/16, 05:42 PM
ya that would really help if they would share their view................
|
|
2004/08/16, 07:17 PM
hmmmmm well the only thing I see is, back and shoulders are very complex groups, and stablize each other as they lift. No matter which one you do, th eother one will suffer a lil bit. I mean think abotu it, do skull cruchers before bench press, or back hypers before deadlifts?
next bi's and calves? I'm sorry to say, thats a waist of a work out day, and trip to the gym, those are 2 Of the smallest muscles you train.
Your 4 days should be cenetered around the 4 heavy lifts, military bench, deads, squats......all of these kick a big hormonal response from the body, the biggest being squats and deadlifts. Bis and calves? Either one is a big enough muscle to do any real damage. Some may disagree but thats a waist of a day to me, when your trying to do back and shoulders together, spread them out.
What ar eyou looking to do? Get biger? cut up? Get stronger? what? That will determine your plan of attack:dumbbell:
--------------
if you kick a tiger in the @$$ , you then have to descide what to do with the teath end.
any guy can hold a girl by the hand, but only the select few can hold her by her feet!
|
|
2004/08/17, 03:21 PM
well basically for the next month or so i wanna lose some fat while tryin to improve the muscles i already have. can u give me an example workout split it would be real helpful.thx
|
