My w/o routine
Wrote this a while ago, would still like to know what people think as I come to my third cycle:
Just want to know what I should consider changing now that AAS is involved, if you have suggestions i'm all ears but I want reasons why.
It was this for three years:
Mon: Chest, sholders, and tris.
Tue: Back and bis.
Wed: Legs and abs.
Thur: Chest, sholders, and tris.
Fri: Back and bis.
Sat: Legs and abs.
Sun: Rest.
It worked well enough to build decent size and such but then I realised I was missing out on so much more! I mean doing up to three muscle groups in one day really wasn't giving enough time to each, however I found it was enough time for my muscles not to be sore anymore. Obviously picked those groups because of the compound movements Bench, Pulldowns, leg press etc.
But then I discovered this and have been on it for two years and it has made a world of difference.
Mon: Chest
Tue: Back
Wed: Legs (Not calves)
Thur: Sholders(Delts), and traps.
Fri: Bi's and tri's
Sat: Calves and abs/obliques
Sun: Rest
This works for me because monday chest/tri's are worked and a little of the delts through press and dip exercises (But not isolated), tuesday back is worked and bi's through rows and pull downs, wed gives upper body a break and smashes everything down their and some lower back through deadlifts and a little calves, thurs my shoulders are smashed and delts are with a little of bi's and tris through compound shoulder press and upright rows hit bi's slightly but they are still all good for Fri! So then i start my Fri with muscle ups(weighted) which hits chest and back which are all better by now, and then obviously bi's and tri's workout. Then sat hit ab's obliques and calves and can't walk properly Sunday which is rest. Now this way i hit my muscles at least once a week but stimulate them more than once which I find helps a lot. This way I NEVER suffer from overtraining and can work out more days a week burning more calories and keeping natural test levels high.
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I agree with rsp2000.. IMO you need another rest day, at least one more day. Also, you cannot be getting 100% out of yourself with this type of routine. I yielded increadible results with a 3x/week routine (M-W-F), that was 4 days off. These days I'm in there 4 days on average but I feel great everytime I go to the gym.
Give your body time to grow and heal, eat clean and in large quantities on your days off.. or go for a walk with your girl if you have to stay in motion. You can try this 4x/wk routine:
M - chest/tris
Tu - off
W - back/bis/forearms
Th - legs/abs/low back
F - off
Sat - Shoulders/traps
Sun - off
Good luck; I'm interested to hear how you decide to move forward.
The bottem one is pretty much what i do but i dont give calves and abs there own day include them twice per week at the end of other workouts
Every 4 weeks I change from
chest/triceps---back/biceps. To
chest/back---biceps/triceps
It has made a huge difference for me.
Chest/tri
back/bi
legs
shoulders calvs abs
cardio every day 20/30min
That is my standard split. I take 1/2 days off a week
I just listen to my body. Usually 1 day off a week.
The perfect routine for your body with poor lifting technique will equal little results. Focus on form and technique the exercises you choose. Diet Diet Diet!
No diet no gains
Blane
Adding more bodyparts on a session does not add to CNS - adding more training days where the body is stressed daily does far more damage. Obv it all depends on ones capacity, diet, drugs and body type but I would tend to err on the side of caution.
Mon : Chest / Shoulders
Wed : Legs / Triceps
Fri : Back and Biceps
This is similar to your previous - but again you wasnt allowing the body to recover.......
2 or 3 movements 2-3 sets get in and get out and progress each session with more either/or weight, more reps or increased TUT
If you cant train in in that and make gains - you are going something fundamentally wrong.
Thanks for the reply, I have taken your advice in that I'm having two rest days now, but four! I might give it a go but I've never heard that before! Guess I'll see how I go with two rest days, then three, then four.
Unless you are super gifted genetically - which is 0.1% of the training population.....you will find that you will grow having few days off. As long as your busting the notebook and beating your reps and weight regularly and consistently...you will grow like a weed.
Too much done in the week. Where is the rest? Remember - when you train you stress the entire system including the CNS [Central Nervous System] you only have x amount of recovery ability in that.
From the routine I see - you seem to be adding alot of undue stress to the body
Thanks for the feed back, I rest Sunday and don't do any cardio, the way I see it is doing more body parts in one day adds more stress to the CNS than having another day for it. I am only in the gym for an hour so for the 6 hours a week I exercise there is 162 hours of rest, 63 of those hours being sleep. As much as I appreciate your feed back would you mind giving an alternative? One thing though I have always had a problem with is if I were to do say chest and bi's in the same day, come back day my bi's are too sore to do back properly and that leads me to over train, same with tri's and back affecting my chest day.
The one big problem I see is you have no rest days. Regardless if you're on gear or not your body still needs time to recover.
I rest Sunday.