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2004/04/21, 10:11 PM
I currently do a 5 day split (Monday - Legs, Tuesday - Chest & Calves, Wednesday - Bicep & Triceps, Thursday - Shoulders & Calves, Friday - Back & Forearms), however, now that I'm lifting heavier and more intensly, secondary body parts get sore and do not recover in time for their main workout. For example, I do deadlifts with 100 pounds on Monday for my hamstrings, but such heavy weight also makes my back and shoulders sore for days after, so even by Thursday (shoulder day) and Friday (back day) they are still sore. What am I supposed to do about this? Switching to a lighter weight is not an option since I'm trying to gain lean muscle mass for competition. I also try to avoid having to do weight training on the weekends so that I can actually have a life (:laugh:). Should I take more glutamine? I already take 10-15 grams a day. More creatine? I already take 5 grams after my workout. More protein? I already get 150 grams for my 100 pounds of body weight...
Please advice me on what to do, 'cause this soreness is really f@#%ing up my routine. And without my routine I'm NOTHING. NOTHING I TELL YOU!!
Any opinions will be appreciated. Thanks! :)
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2004/04/22, 07:52 AM
Take the Wednesday off and get to the gym early on Saturday. I know you said you tried to avoid going on weekends, but you may want to reconsider. Of course I could be way off base in which case asimmer will be sure to correct me and make me push.
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My gym dues are not paid with money.
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2004/04/22, 07:56 AM
I agree with neov, change your split.
Monday - Chest/tris/calves
Tuesday - Legs -
Wednesday - Back/bis/calves
Thursday - Shoulders, forearms.
Friday, cardio or complete rest.
To gain mass, you really don't need to be doing so much isolation work, stick with the bigger movements - they will put mass on faster and then closer to competiton, focus on the isolation movements. Work legs really hard and no cardio on leg day. If you want to gain mass right now, you may want to cut down the amount of cardio you do.
When do you want to compete?
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If you fall down seven times, get up eight.
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2004/04/22, 08:01 AM
no, hec, I would agree with you, I would have heron a 3 on, 1 off routine and she would lift on the weekend because you don't really get a social life when you are training for competition.
You narrowly escaped the pushups that time, hec. But you probably should do some, just so you don't get out of practice.:big_smile:
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If you fall down seven times, get up eight.
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2004/04/22, 10:29 AM
i wouldnt do legs monday. doing them tuesday or wednesday can give your upper body a break. i do chest monday, back tuesday, legs wednesday, shoulders/traps thurs, and bi/tri fri with abs every other day. you obviously have to keep mixing it up , but doing legs in the middle helps the upper body to recover because indirectly you are using the rest of your upper body to even when you isolate body parts.
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