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2005/03/08, 07:44 AM
is it alright to do all of these on the same day
I work out 4 days a week so
day 1 chest + abs + cardio
day 2 legs
day 3 bacl + abs + cardio
day 4 shoulder, tri & bi
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2005/03/08, 12:24 PM
This looks Ok to me, but think it has been answered on other threads before.
One of the expereicned guys will probably answer.
I am on the mass gain program and sound like I am similar in some ways except I am not doing much cardio and not trying too loose weight exactly...it has been working quite well as have gained a fair bit of muscle.
They do day 1 Chest + abs - day 2 - Legs - day 3 rest - day 4 shoulders and back - day 5 biceps & Triceps & abs rest @ weekend.
Why not do back and shoulder on same day works well for me seem to link well together.
Use the freetrainers workout plan for your goals, they seem good.
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2005/03/09, 04:45 AM
cause I do my traps with back
kind of takes me an hour or so to do
so I thought I would move shoulders to arm day
thanks for your help
Raj
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2005/03/09, 07:30 PM
thats what I do shoulders traps bi's tri's
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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 ANIMAL! and that is enough.
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2005/03/11, 04:52 AM
how long does your back workout take mmaibohm
mine is
Pull down / pull-ups
SL DL
machine rows
low pulley pulls, (not the right name I know) where you sit and pull the weight towards you
Shrugs
Upright rows
Hyper extensions / GM
Not in that order though
Then some abs work afterwards
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2005/03/11, 06:05 AM
I do back with chest and it takes me 45 minutes
back day usually is
tbar row 5x5
lat pull 5x5
flat row 5x5
hypers 5x10
1 arm row 5x5
barbell row 5x5
I also rotate in deads in place of hypers and then some weeks good morning's. I live the you have to row to grow lol
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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 ANIMAL! and that is enough.
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2005/03/11, 06:45 AM
xxraj why do u do SL DL on your back day? this is more of a hamstring exercise....
also what's your goal in terms of weight training? mass? strength? sports specific?
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2005/03/11, 07:31 AM
menace I thought it hit the lower back as well?
I am sure I am wrong on that one
mass/strength
any advice will be appriciated
Raj
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2005/03/11, 08:14 AM
well many exercises hit the same muscles...key difference is whether they are using a particular muscle as primary mover or as an auxillary muscle...SL DL use a somewhat limited range of motion that you should feel almost completely in your hamstrings...if you don't or feel it in lower back then you're not doing it correctly...
I like to do SL romanian deadlifts...where you come about 1-2 inches to the floor and go up about 4/5 of the way up...so you don't pull back through completely...to hit hamstrings
to train your lower back do romanian DLs or regular DLs...
for mass 6-8 reps is best and 3-5 working sets...maybe a pyramid or a descending sets....drop sets also work...you rest about 2-5 minutes between sets
for strength/power I'd train in 1-3 rep range...and do 1-3 working sets and rest 15-20 minutes between sets(you can train other body parts(eg abs)...just not back...during this time)...you can also throw in a super set of goodmorning or hyperextensions...or lower back machine...to finish off your back....I generally use this type of training and successfully finish off my lower back in 1 working set/superset...I go 1-2 reps and then superset with another exercise to failure....and it's so intense that I can get away with training as little as once every 21 days...
as you can see these workouts are quite different b/c of specific goals...and I also threw in a couple of things I do in strength workouts...which are specific to me andare very exaggerated from what others do....you have to find that balance for yourself...
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2005/03/11, 09:13 AM
thanks mate
will change it a bit
and learn the proper form for SL DLs :big_smile:
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2005/03/11, 11:11 AM
I find if I push my butt "back" I feel it more in my hams and "pull from the back of my knees. Thing abotu the sdl....if its to light its pointless, and too heavy your lower back will do all the work.
I personaly don't liek training both arms parts on the same day. Yes, the pump is cool....but if your doing shoulders then tris......yoru tris get work in shoulders so they are gona be pre fatigued. And I find if I train biceps 1st before tris.....the bicep tightens up so much makes it hard to lock my arms out. So I always did my arms, last in the wek after all the other stuff, and always my "weaker" arm half on a leg day.
example
chest *
back **
rest
legs, tris
rest
shoulders/ biceps
* on chest day my last movement for chest was always a dip at least 2 sets to failure...works the chest but works the tris pretty good too, not to mention the benching as well.
** on back day I always did close grip pull downs....hits the bis pretty good, as well as back.
so your arms are getting "worked" 2 times a week.
My therory has always been this, yoru arms are secondary muscles, desigen to push and pull with your back, shoulder and chest muscles......so that means they will be in portion no matter what to how much you can push or pull. then later in the week you hit them on big muscle group days, that that area of the arm doesnt get worked, but because of the larger muscle group( namly legs) you get a bigger hormonal respose....which carries over to the arm training.
thats my theory/belief on arms........but I will say this by traing that way I gained abotu 1/2 on my arms lil under 3 months
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My drinking squad, has a cheerleading problem!!
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2005/03/11, 11:20 AM
gr8 advise as well BA
thanks
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2005/03/14, 07:23 AM
I like what you guys are saying, I find I get through chest and abs day quite quick which leaves a bit of time to add in.......
I especially find Back and shoulders day workout is especially long, as Have added in some extras as trying to blitz em, and do traps as well........one of the big floors in my scheme is I cant do chins as dont have the equipment so feel am neglecting that part a lot........ the only chin bar I have found to buy so far will not support my weight.
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