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2003/11/08, 06:14 PM
was reading somewhere that ronnie coleman allegidally uses 6 days to train, splits it up in 3 days. My question is for a young 21 yr old ectomorph with mesmorph tendancies, what would be best for mass. Should I...
Do each body part once a week in my current 4 day split and do
Legs: 12-12-10-10
Calves: 15-15-15-15
Upper Body: 10-10-8-8
Biceps: 12-12-10-10
every month at the end do a power routine for a week and go back into the regular routine suggested above...OR:
Should I...
Do
Monday -- chest/back
Flat Barbell Press -- 10-8-8-6
Incline Barbell Pess 10-8-8-6
T Bar - 10-8-8-6
B/O Rows - 10-8-8-6
Tuesday -- Legs
Squats -- 12-10-10-8
Leg Ext -- 12-10-10-8
Ham curl -- 12-10-10-8
Calves - 4x15
Wednesday -- Arms
Military Press -- 10-8-8-6
Upright Rows -- 10-8-8-6
Str8 Curls -- 12-10-10-8
Alt. DB -- 12-10-10-8
Skulls -- 10-8-8-6
PushDown -- 10-8-8-6
Thursday -- Back/Chest
DB Press - 10-10-8-8
Cable or DB Flyes -- 10-10-8-8
PullDowns -- 10-10-8-8
Stiff Deads -- 10-10-8-8
Friday -- Legs
Leg Press -- 12-12-10-10
Lunges -- 12-12-10-10
Calves -- 4x15
Saturday -- Arms
DB Press -- 10-10-8-8
Side Raises -- 10-10-8-8
Preachers -- 12-12-10-10
Hammers -- 12-12-10-10
Overhead Press -- 10-10-8-8
Reverse push down -- 10-10-8-8
SUNDAY -- Off
I am not sure if the second program i outlined would put too much stress on my CNS. I am only supplementing 4 days a week, when i lift now, 80g of protein from N-Large 2 by ProLab, and Glutamine by MET-RX 10g -- all for 4 days a week, i would obviously do these dosages 6 times a week If i lifted 6 days. I would also do this second program for 4 weeks and take a week off then do it again like that, 4 weeks on 1 week off. I am open to critiques of both or one routine and what would lend itself to getting the biggest and most massive possible. My goal is size and mass.
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2003/11/09, 03:57 AM
Okay the one thing you must realize before undertaking on a huge split like that is you are probably going to suffer from burn out rather quickly. The only reason these guys are able maintain a killer split 6 or 7 days per week is because they have "help" if you know what i mean. Good luck
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2003/11/10, 04:07 PM
The second one definitely looks like overtraining. Are you training for a competition?
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/11/11, 09:44 AM
actually no, i'm not training for a competition, would anyone here have information both on a level that pertains to how to go about getting into shows etc and secondly, most importantly, maybe post some pictures of what you need to start to look like in order to attend shows. For example i'm 22, 5'10" 185lbs what division would that be, where would i go to sign up, and what kind of mass/separation would i need to obtain to actually not embarass myself, so maybe some pictures would help...
ALSO,
here is the new routine i devised, which is 2 phases.
do a 4 day split as well but like this
Day 1
Flat Bench
Incline Bench
Incline Fly
Decline DB
Barbell Curl
DB Curl
DB Concentrations
Day 2
Leg Extension
Squats
Hamstring Curl
Calf Raises **
Day 3
T-Bar Row
B/O Row
Pull Down
Skull Crush
Dips/CG Bench
Push Downs
Day 4
Military Press
Dead Lifts
Upright Rows
Lateral Raise
Front Raise
DB Shrugs
for upper body its 3 sets like this : 10-8-8 (reps)
Legs its 3 sets: 12-10-10 (Reps)
do that for 4 weeks then add in a power week on the 5th week
upper body : 4-6
legs: 6-8
Week six is Phase 2
Upper Body - 8-6-6
Legs: 10-8-8
and followed once again by a power week as listed above.
You are doing 12 sets for upper body/ lower body, and 9 sets for bi's tri's
the sequence will be started on Monday then tuesday, OFF Wed, ON thursday, Friday and repeated on Sunday doing,
2 on 1 off 2 on 1 off. I used to take sunday off but i feel the muscle is waisting its use by doing nothing. If you think about not lifting at all for a week, you lose a small amount of mass/strength. Now if you accumulate all those sundays you take off for a year, im sure you lose something as opposed to lifting. You have approx. 5 days rest in between each workout of a particular bodypart...so if you do chest on monday, then you rest 5 days and lift again on saturday. That is 120 hours of rest, which from what i've read is more then enough time to recuperate. Maybe some guys who do high volume training will need that 6th or even 7th day for rest. But this routine is strictly to get as much out of your workout as needed, 3 short and simple sets for each exercise to tax the muscles, then go home.
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2003/11/11, 10:08 AM
One thing I would change is to take the T-bar row out and put deadlifts in on that day. On shoulder days take out the front raises, with the press and upright rows they will get hit enough trust me.!
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
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2003/11/17, 04:13 PM
one thing is ronnie coleman is apid to do what he does lol when u have 24 hours a day to devote to weightlifing ucan do crap like this lol work eat and sleep is about all most body builders do, next ronnie coleman is is in his 40s he been working out many many many years he has built his body up so much that it don't respond to the same stimili that us ( lil guys) do ,plus i have read that 3 and 4 day a week work outs had more gains than people who worked out 5 and 6 days a week........reamember the weight is the tool that gets u bigger, REST AND DIET IS WHAT BUILDS YOU TO MAKE U BIGGER
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