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2004/03/14, 09:25 PM
Monday - chest, biceps, back, little cardio
Tuesday - shoulders, triceps, legs, little cardio
Wed. - cardio
Thrus. - chest, biceps, back, little cardio
Friday - shoulders, triceps, legs, little cardio
Ill throw in some abs maybe 3 times a week, when I feel like it.
I used to work every part 3 times a week, but felt like I was over training. This will be 2 times a week. Im trying to gain lean muscle/mass. I'll be doing around 3-4 exercises per body part, while doing different exercises on days like monday and thrusday when I workout the same body part.
Does anyone think that will be over training/under training?
Also any suggestions on how many sets and reps I should do?
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2004/03/14, 09:27 PM
By the looks of things, I would definately say that you were overtraining. You need time to recover, and it does not look like that will be happening much with this type of workout. Hitting a plateau will be to easy, be careful.
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2004/03/14, 10:07 PM
What exactly are your goals? Having 3 full days off (especially 2 back to back on the weekend) I doubt you will be overtraining, but what would concern me is the workload per workout. No way could I group what you have in each workout and push each part as hard as I do. I don't think the sets and reps question can be addressed until you answer my question about goals and you sort out a routine that you will stick with.
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2004/03/14, 10:36 PM
I don't know why it has null as my name, but its me - Bandit390
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2004/03/14, 10:51 PM
The reason you are making slow gains is you are over training. You need rest to recover and for your muscles to grow. Only train areas once a week ex
day 1 chest back
day 2 tris bi's
day 3 legs abs
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am a beast and that is enough.
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2004/03/15, 12:08 AM
With all due respect I couldn't disagree more with your once a week advice.(with the exception of legs maybe) Bandit390 seeks help on exactly what I strive for and no way would training a part one time a week get me anywhere close to what I was.(timeoff, back in now) I seem to be hearing the "overtraining" comment way too much on this
forum and don't understand why. It is much harder to over train than to under train which is likely what most people do not knowing the drive one needs to grow. If your powerlifting you may have a case for once a week, but that is something I would not even consider wanting size, strength, and shape.(BTW I have been active on and off in this sport for about 18 years and have experimented
with routines as much as anybody.)Again, just my opinion.
I might also add I have been clean and always will be.
Bandit390, ok now that I see what you are dealing with I have an idea to think about. I consider their to be four big body parts (Legs, chest, back, and shoulders) and two small ones (your arms). Without a doubt if you are pushing yourself as hard as you should legs is the most draining and very tough to train with anything else. Maybe there is a way to deal with that. I have always trained by feel and rested when I needed the rest. My regular routine was 3 days on, one off. When I felt I needed the rest I would just take it at any point which was usually 2 days off back to back. If you set up your week right I think you can get a great workout using my feel principle.With those days to play with I would likely do something like this...
Day 1- Chest, biceps (also remember there are many small
Day 2- Back, triceps parts that you do not have included
Day 3- Legs nothing wrong with a cardio-small
Day 4- Shoulders part day as a rest. (calves, abs
etc.)
Legs is kinda an upper body rest day in itself. You may use the body but do not isolate the muscle in the same way.
I would do a 4 day routine taking the weekend off and just using a rotation. Go by feel, if you think you need a rest any given day take it! If not blast away. That said, I would still recommend you do take the extra day here and there as the body does need rest but just as much as some people feel. This is quite close to what I did through high school and had the best results out of everyone my age. Choosing certain days to train might no be perfect but you sure can make great gains if you really work at at. My opinion may differ than quite a few on this site but you being someone with the same interest as I do I have no problem with telling you the way I see it. Good luck no matter which route you go. :dumbbell:
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2004/03/15, 12:11 AM
That posted bad, here is the 4 days again..
Day 1- Chest, biceps
Day 2- Back, triceps
Day 3- Legs
Day 4- Shoulders
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2004/03/15, 07:40 AM
feel principle is great, however if he is just starting, he is not expierenced enough to know when to do excercises. Most people starting out want 3 things,,,,,big arms, big chest and small defined waist with a 6 pack.
Dead weights split is very good, you need to spread your workouts out a lil more over a period of four days, however what you can do is a 3 day work out and have one day that is random and pick a group and train it 2 times that week, then the foloowing week, pick a different group to train 2 times in that week. Bandit strenght and being lean are two different things,,,,,,if your going for strength then you need higher weights lower reps, reamember most strength athletes( olymic powerlifters aren't very big) Most are under 200lbs. If your wanting to get lean, you need to be satisfied with your strength, cause to cut body fat you need less calories than you use, to create a caloric deficiet. You will not gain strenght or size if your trying to get "cut". With all this said and done you need to think about what you want, you can't do both, its too much of an adding subtracting game and it will hurt your goals. You need a rock before you can carve it, work on muscle size now, you can go back later and "cut up"
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/03/15, 07:43 AM
Hey BigA, just thought I'd congratulate you on your typing progress, much better!
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If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself.--- Desiderata, Max Ehrmann, 1927
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2004/03/15, 11:28 AM
thanks i'm doing my best lol:big_smile:
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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