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3, 4 or 5

DX14AG Posts: 1,055 Joined: 2004/07/22	2005/01/17, 09:39 PM Hows this? Sunday-Chest Monday-Bis Tuesday-Tris Wednesday-Shoulders Thursday-legs Friday-Back Saturday-rest I've been doing this for a while and I have seen some gains in strength only though. Family members can tell of the size gain but I can't. But then again that's just family members. DX
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/17, 03:44 AM hey guys just a quick one I want a new split but cant decide on how many days, I am normally in the gym 5-6 days a week, currently I do Chest / bi / abs cardio legs / shoulders cardio back / tri / abs cardio but I want to do one bodypart a day something like chest / abs back legs shoulders / forarms / abs bi/tri but then where do I fit in Cardio.... any suggestions thanks
	2005/01/17, 06:31 AM why do you want a different split? what's your goal? Generally speaking cardio goes after weight lifting...I suggest on less exhausting days...like arms or chest.....light jog might be good after legs
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/17, 11:09 AM I really don't like working arms as a day, i get the best gains form doing them after larger muscle groups. -------------- My drinking squad, has a cheerleading problem!!
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/17, 07:49 AM thanks menace3000 my goals, well same old, loost the fat and build some muscle.. just wanted to to concentrate more on body building so I thought if I only have one muscle to train a day I can give it more focus.. But I want to do some cardio for the heart and in general good health. I dont mind sticking with my current, but just had for a while so I thought a change might be due. Raj
Carivan Posts: 8,542 Joined: 2002/01/20	2005/01/17, 09:34 AM Just lower the intensity of your cardio and do it after the workout. Except on leg days, you may not want to do any, except for a warm-up. Also put your forearms and abs on the same day as the back, and do calves on your shoulder day. Just my 2 cents. -------------- If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will. Ivan carivan@freetrainers.com Montreal Canada
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/17, 10:00 AM thanks Ivan appreciated. will give it a go.. I can use all the cents I can get :big_smile:
	2005/01/17, 09:05 PM To each his own Andrew...I could never do it....I am exhausted after doing legs, back, chest....Sometimes I just hit Biceps on a separate day...sometimes with triceps.... Is the whole body training in 1 week set in stone for most people? why not train whole body in 10 days? you can train less frequently if you go very intense.....powerlifting style.....with elements from bodybuilding.....
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/17, 10:43 PM whatever man your body...I personaly don't wanna drive to a gym for 16 sets of bicep curls or whatever. One day rest a week isn't a whole lot. no its not set in stone menace......but a extra days rest never hurt anyone........and extra day of training will. -------------- My drinking squad, has a cheerleading problem!!
	2005/01/18, 02:12 AM I don't mind going to gym....just for biceps....i actually got my biceps to be sore last time I went and trained them separately with more intensity....and I do 6-8 sets of biceps lol.... I'd die from 16 lol ...
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/18, 03:36 AM thanks guys the gym is 5 mins walk from my home, so dont mind going I will take it down to a five day split equally on the muscle groups and do some light cardio afterwards. that should give me 2 days of rest in a week plenty of ways to do a five day split. Raj
asimmer Posts: 8,201 Joined: 2003/01/07	2005/01/18, 06:08 AM Everyone's body is different and will respond differently to specific split routines. There are countless ways to do a split routine. Sometimes it is just the new exercises, new angles, new rep schemes that get the results, so even if you stayed with the same split and changed tempo or rest time or rep schemes or added compounds or supersets, you would see a difference. The variables in a workout are Frequency (how often you workout or work a bodypart), Intensity (how hard you are working, how much rest inbetween sets, number of reps), Time (the speed of your reps, sets, length of workout), and (shoot, I can't remember the other 'T')...anyhow, you get the point? As far as program design, remember, as you progress, less is more, but you ned to have built a strong foundation first. Most people go to a split routine before they have spent enough time on the basic, compound movements and probably don't get the results they could in the future from such a split routine. Anyways, just my .02 -------------- An old thought for the New Year - \'If you fall down seven times, get up eight\' What matters is that you continue on.
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/18, 06:58 AM excellent reply asimmer will try a few differnt things lower the reps to 4-8 from 8-12 up the weight etc. etc. thanks again Raj
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/18, 10:09 AM try this...........do a set on bench......for that amount of reps........rack it.....rest 15sec......go again.....rest 15secs....etc til your done........you'll get a hellacious burn......and it will get you past a stiking point, by recruiting lots of muscle fibers. its called "rest, pause" -------------- My drinking squad, has a cheerleading problem!!
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/18, 11:02 AM so only 15 sec break between sets, right?
Jac48 Posts: 143 Joined: 2004/04/23	2005/01/18, 10:34 PM I've been having slow progression with my chest lately. I've been thinking of some ways to get past the sticking point and the 15 sec rest seems like a way Id like to try. So if I do 4 exercises with my chest Incline DB Flat Barbell Incline Barbell Flat DB Would I do this kind of workout once in a while to help mix things up, or try this routine for a couple weeks then go back to 45 sec to a min breaks?
Carivan Posts: 8,542 Joined: 2002/01/20	2005/01/19, 08:47 AM ============ Quoting from bigandrew: try this...........do a set on bench......for that amount of reps........rack it.....rest 15sec......go again.....rest 15secs....etc til your done........you'll get a hellacious burn......and it will get you past a stiking point, by recruiting lots of muscle fibers. its called "rest, pause" ============= What Andrew is describing here is known as the "Rest-Pause Principal". You do this using 85-90% of your max. The short rests allow enough time for ATP to be re-synthesized, and allow us further repetitions with the weight. -------------- Still trying to find out how to do the Hollywood Free Press. Ivan carivan@freetrainers.com Montreal Canada
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/19, 08:49 AM will give it a go thanks
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/01/19, 09:36 AM ============= What Andrew is describing here is known as the "Rest-Pause Principal". You do this using 85-90% of your max. The short rests allow enough time for ATP to be re-synthesized, and allow us further repetitions with the weight. -------------- Still trying to find out how to do the Hollywood Free Press. Ivan carivan@freetrainers.com Montreal Canada adding on.... you can also use high reps too......like around 10 starting out, however you won't get 10 on those final sets lol......when I did it I stoped just short of failure. That would be for bodybuilding the way carivan said i believe is for strenth......however both work! -------------- My drinking squad, has a cheerleading problem!!
xxrajxx Posts: 423 Joined: 2004/08/12	2005/01/19, 10:33 AM at the mo I go 12 - 10 - 8 - 6 will change a few thing in my plan