posted Sun, 09/15/2013 - 15:08
1988
looking to change my routine so i can hit every muscle group 2x a week
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I'm currently hitting all the major muscle groups 1x a week then my bi's & tri's I hit 2x does anyone know a good routine I was trying to avoid the 2x a day a.m. and p.m. workout .
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In prep for a NABBA comp I was put on a training routine that hit every body part twice a week. Its excellent for size and condition. Its a heavy & pumping routine.
Day 1 - Heavy legs & Pumping shoulders
Day 2 - Heavy chest & Pumping biceps + calves
Day 3 - Heavy back & Pumping triceps
Day 4 - Rest
Day 5 - Heavy shoulders & Pumping legs
Day 6 - Heavy biceps & Pumping chest + calves
Day 7 - Heavy triceps & Pumping back
Day 8 - Rest - Back to Day 1.
I was told that this is the correct way to hit body parts twice a week. It promotes tissue growth but also condition. I have the workout wrote down. I was given it by a 7 times pro Mr Universe winner, Mr Eddy Ellwood http://www.youtube.com/watch?v=meia2ckPCuw
upper/lower twice a week. or push/pull/legs twice a week. If on juice try P.H.A.T.
jacked84Never heard of phat what's that
ClassyChassisSomething I like is:
Mon- Upper body ( chest and back focus, do auxiliary work for shoulders and arms.)
Tue- Lower body ( quad focus, hamstrings+glutes+calves=secondary work)
Thurs- Upper body ( Biceps, triceps, delts focus, lighter work for chest and back)
Fri- Lower body ( Posterior chain focus, quads secondary)
You can decide as far as exercises, reps, sets, weights, etc. But like squats on Tue and Deadlifts on Fri for instance. This gives you enough rest days, you hit everything twice, once pretty intensely, and once with less volume/intensity.
Otherwise, if you want to train 6 days/wk, I use what IronMind suggested as far as training antagonists.
Chest/Back
Biceps/Triceps/Delts
Quads/Hamstrings/Calves
I would consider this overtraining if training unassisted, but on gear there's pretty much no such thing as overtraining. Just undereating.
jacked84Thanks bro I like the way both of those look and ya im in the middle of a cycle and I'm eating everything in site ( keepin it clean tho ) but I was wondering about over training while on cycle but Ur sayin as long as I get enough calories this won't b a problem right
ClassyChassisIt's pretty difficult to overtrain on gear, but listen to your body. Back off a bit if you start to lose your enthusiasm for training. As long as you are enjoying hitting it hard, then your recovery is just fine.
The 4 days a week split is fine too though. As long as you train hard, that's plenty of work.
You could also just go 2 days on, one day off with either of them if you are flexible with which days you can train.. So the second one might look like
Mon- Chest/back
Tue- Shoulders/arms
Wed-off
Thurs- legs
Fri-Chest/back
Sat-off
Sun- Shoulders/arms
Mon- legs
Tue- off
Etc.
That way everything gets hit every 4 or 5 days, and you're averaging 2-1/3 days off a week.
jacked84Good deal. Let me ask Ur opinion on something now I started a paleo type diet its not 100% bcuz I get carbs in pre and post workout I'm tryn to cut up a bit on this cycle . So my question is would me tryn to limit my carb intake even matter while on gear or willi still cut up while ingesting more carbs? And just save the low carb for after my cycle? Off subject I know but I figured I'd ask Ur opinion
ClassyChassisWhat I practice is kind of a form of Intermittent Fasting. I don't eat any carbs in the morning. just protein and a little fat. This will keep insulin low, and I'll be more in fat-burning mode. Then pre-workout. I'll have about 50-75g carbs from a Malto/Dextrose blend I custom order from TrueNutrition (50/50), along with about 50g protein powder. Then post-workout I have another 100g of the Malto/Dextrose and another 100g protein powder. A couple hours later I have a regular meal with some protein and complex carbs and I'll repeat that again a couple hours later.
Doing it this way, I'm only having carbs during about an 8 hour period each day. Pre-workout helps keep cortisol at bay, and post-workout is to replace glycogen, as well as to provide insulin to shuttle nutrients and protein. The other 16 hours a day helps facilitate fat-burning by keeping insulin low, and also improves insulin sensitivity.
AnonHomie im super intered in ur experience and results with interrmitted fasting could you share your experience here
http://www.eroids.com/forum/training-nutrition-diet/weight-loss/intermit...
jacked84I was actually just reading about the intermittent fasting I'm gonna have to try that out thanks for the info bro it looks real good
Cocopuffwhats the point? everyone's body is different, you're gonna be unproportional with this routine most likely.
jacked84What's the point in what? And what routine are u saying would leave u unproportional
CocopuffYou must be dense.
I'm not even gonna bother explaining this use whatever few brain cells you have to figure it out.
I made a routine that can accomplish this but everything in terms of diet/nutrition/supplementation should be on point. It's a basically working agonist/antagonist muscle groups. I go heavy weight/medium-low reps for strength conditioning/growth the first three days. Followed by light weight/high reps for muscle endurance/sculpting the next three days with Sunday off. Basic concept is hitting chest/back together to keep blood flow between the torso to hold fullness in the these groups together then the next day you are hitting all the secondary muscles that were involved in the push/pull workout and essentially finishing them off. Then leg day is Quadriceps/Hamstrings split with compound exercises and finished with isolation. Do it again in the same manner for the next three days but with lighter weight different exercises/machines as well then you can accomplish the benefits of both rep range's needed for strength/growth/endurance/sculpting in the same week as well as multiple movement/exercises. Very tough to handle but give it a try if you want. Make sure everything is on point and you are recovering properly!
Monday - Chest/Back Super-sets
Tuesday - Shoulder/Trap/Arms
Wednesday - Leg/Calves/Abs
Thursday - Chest/Back Super-sets
Friday - Shoulder/Trap/Arms
Saturday - Legs/Calves/Abs
Sunday - Off
jacked84I did a routine similar to that year's ago I like the pump I get from supersetting chest/back . I always heard u get better size gains if u split chest and back up something about not having enough glycogen to promote growth in 2 large muscle groups . Whats your opinion on that
Yes this can be true. Lots of people like to split these muscle groups separately because they think it's too hard to work these groups in the same workout due to energy expenditure. This is caused from depletion of too much muscle glycogen and when replenishing stores recovery might not come as quickly if you are not consuming a high amount of carbs. This is the importance on having your diet on point. In my opinion if you are eating a decent amount of carbs you should be fine hitting muscle groups twice a week. That's why I mentioned to try it out and make sure you monitor how your muscles feel and not over train them without adequate recovery time. If they feel like they are being overworked you may need to either adjust your diet or modify your training routine and only work certain lacking groups twice a week and not all groups. Everyone responds different but it's always great to change things up as your muscles can get used to the same routine. A different workout regime can spur new growth and take you past a plateau you've been stuck at just make sure recovery and other measures are in place to capitalize on that. Best of luck!
It says for week training split but you can run it longer than that. I did this routine for 6 weeks and loved it. I
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/4-w...
Yes, Push-pull-legs-off-push-pull-legs
I did it for 8 weeks with great results! There is a specific routine I followed that is posted on the web, but it's not hard to google one! Hope this helps..
jacked84Ok thanks I will have to try that