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2003/12/19, 12:25 PM
I am training for mass, right now I work out ever other day. This is how my workout is split right now:
CHEST/BICEPS
BACK/TRICEPS
LEGS/SHOULERS
I have been doing this for 7 weeks now, and I want to change it up a little. I was wondering if I should continue working each muscle group only once a week or try to mix things up a little to have some variation in my workout. I was thinking somthing like this, it is a continous cycle working a muscle group heavy with (8-8-6) rep range one day and a little lighter (12-10-8)range within 3 days of the heavy workout...
Day 1 - CHEST(8-8-6)/BICEPS(8-8-6)/SHOULDERS(12-10-8)
DAY OFF
Day 2 - LEGS(12-10-8)/BACK(8-8-6)/TRICEPS(12-10-8)
DAY OFF
Day 3 - CHEST(12-10-8)/BICEPS(12-10-8)/SHOULDERS(8-8-6)
DAY OFF
Day 4 - LEGS(10-8-6)/BACK(8-8-6)
DAY OFF
Its just an idea I have, I realized that I left out my 2knd tricep workout but I feel that doing shoulders and chest will compensate for this. Any imput on this idea will be helpful.
Thanks, Rob
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2003/12/19, 02:18 PM
Suggestions/alternatives: You may want to work chest and tris on the same day, along with back and bis. What this does is pre-fatigue certain muscles. You should be able to do this since you have a 4-day split.
Or, you can simply work on shoulders/legs, bis/tris, chest then back. This allows each muscle group to be more isolated which could yield better gains. You will be working each muscle group only once per week, however.
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**_Robert_**
Pain is temporary; glory is forever!
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2003/12/20, 07:49 AM
If you are going heavy with low reps you need some rest in there. Here's one I use-
Day 1-Legs/Calves
Day 2-Shoulders
Day 3-off
Day 4-Back/Biceps
Day 5-Chest/Triceps
Day 6-Off
Day 7-Off
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