workout cycle critique
Hi all,
Hoping to get your thoughts on my cycle. Have had to go in to splits as was not getting any growth.
Currently doing:
Mon - Biceps 7:30am, Chest lunch time
Tues - Legs 7:30am, Calves / abs lunch time
Weds - rest/swimming
Thurs - Shoulders 7:30am, triceps lunchtime
Fri - Back and traps 7:30am
Working sets usually x3 or 4 sets of 6-12 reps depending on whether have moved up weight. Usually hit 12-14 working sets per group:
Chest: Flat bench, Incline dbs, decline dbs, Cable crossoverORflies
Biceps: standing preacher or barbell curl, sitting db curl, hammers, cables to failure
Legs: Squats, Legs Press, walking barbell lunges
Calves: standing calf press @ smith, seated @ same
Shoulders: Seated military press OR standing push press, seated db press, sides, rear, front raises
Triceps: weighted dips, close grip bench, skullcrusshers supersetted in to closegrip, reverse cables, single arm cable extensions (short and focussed only on concentrations) to failure
Back: wide grip pull ups, deads OR tbar row, bent over rows, reverse grip rows on machine
Traps: Shrugs with dropsets
Abs weighted decline sit ups
The reason for the splits was primarily the realisation that muscles like biceps when grouped with say chest were not getting enough time in before fatigue sets in. Needed to hit them fresh. Split is definitely working, but tiredness is there over the longer term.
Need to increase my sleep for example.
Any input would be appreciated.
Cheers!
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Your exercise selections look good, I would add a few sets of high rep leg extensions at the end of leg day. I think it has helped developing the tear drop, but you already have the most important excersies in there. I do like hack squats alot to. Also I don't see anything for hamstrings? I would add in 3-4 sets of straight leg deadlifts and 3-4 sets of lying or seated leg curls.
I love to be in the gym as much as the next guy and I understand you don't wanna pair 2 muslce groups together, as I feel the same way. I don't have the energy left to do bis after back/chest, but you could always do both bis and tris on there own day at the end of the week. Im all for two a days but I don't think you need to do it like this. If anything lift in the morning and do some cardio at lunch time. I personally would do something like this, my favorite split, M-chest T-back W-Legs T-shoulders F-arms. That way your only doing one muscle group a day. If I have a lagging body part ill do it twice, like if its my shoulders i will do maybe two exercises after chest day. Or if its my rear delts or traps ill do some on back day. Then they still get there own day later in the week. If you enjoy your split and its working then stick with it. But its pretty intense lifting twice a day. Two a days with cardio in the am and lifting in the pm is one thing, but I could see this causing some problems with CNS recovery if your sleep and food are not totally on point. Just listen to your body
Mate my hams are the one leg part I have consistently neglected over the years. Agreed on all other points. Main reason for the splits would be time constraints. Here's the somewhat feeble justification:
life = wake, commute to work (including 1.5 mile jog from bus to gym to warmup, work all day, college in evenings, home, bed
or on non college nights:
wake, kids brekkie, commute to work, work, home - kids, bed
commute 1 hr to work,
have to get at least 1 day in as brekkie with the kids. They dont call the MBA the divorce degree for nothing mate trust me, its crippling!
So, I plateau'd due to lack of time in am sessions for 2 body parts.
Anyways, hope that makes sense in terms of reasoning for opting for a split. Benefits are growth for sure. Issues = sleep is lacking a small bit already, and now the increased time across the week in gym is defo having an increased effect on fatigue. Its taking the weekend to recover.
My next focus is tweaking hours I sleep. I need a min of 7 now, and am going to try for 7.5+.
Thanks for your input mate, I will defo get hams in and will try mix up a few squats including hacks.
cheers m8!