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06-02-2005, 06:56 AM
| #1 |
| Registered User  |  Trying to do it right.. Well this is my first post on AM, I would appreciate some input and advice on my training split. It is a 4 day split, mon/tues/thurs/fri, hitting the upper and lower body twice a week. Feel free to give opinions regarding exercises/sets/volume etc. Mon - Upper Incline DB Press 4 sets Pull Ups 4 sets Side Laterals 2 sets Preacher Curls 2 sets Dips (with emphasise on triceps) 2 sets Tues - Lower Leg press 4 sets Leg curl 3 sets Leg extension 2 sets Calf press (calf raises on leg press machine) 4 sets Abs (In the form of crunches or leg raises) 3 sets Hyperextensions 2 sets Thurs - Upper Chest press (machine) 4 sets Rows 4 sets DB Shoulder press 3 sets Close Grip hammer chins 2 sets Tricep puchdowns 2 sets Fri - Lower Same as tuesday but with 4 sets of leg curls and 3 of leg press instead. All sets are performed until failure or until I cannot complete another rep with good form. (4-8 on compunds and 6-10 on isolations) Due to circumstances beyond my control I will not have access to equipment to be able to perform squats and deadlifts etc. That is why my lower split days are pretty much the same as I only have access to those exercises, although this will change in 4 weeks when I move. I am 139.5 lbs at 18% bf.  (skinny fat yes i know). I am still working out how I respond to differant volume, frquency etc. Anyways after a year of training with hardly any noteworthy results I decided to ask for advice. Any constructive criticism is welcome. (As of now my diet is ok, I just have to add more calories) |
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06-02-2005, 08:29 PM
| #2 |
| Ectomorph man | This can work but so long as you arent pushing yourself to failure. I do something similar; chest/shoulders/tris twice a week and legs/back/bis twice a week... i work with TUT (time under tension) by doing slow controlled reps without using too much weight... at the end of the last set or two i can really feel the burn... i target 8 or 10 reps depending on the exercise... and thus far i'm recovering quite well from it... just so long as i'm not pushing to failure and targeting volume work with tut  You definitely need SOME diff leg workout stuff though... try out lunges or something like that with big heavy dumbells... and are there any barbells available?if so you can do deadlifts easy enough... I never did well with legs using machines; definitely had to be full blown compound stuff for me |
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06-02-2005, 10:25 PM
| #3 |
| Registered User | Post your diet also all the training in the world wont get you results if your diet is way off |
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06-03-2005, 03:06 AM
| #4 | ||
| Registered User | Quote:
Unfortunately there are no barbells where I currently train. I had to sell my power rack and weights due to me moving so this is just temporary ( 4 weeks) until I move so I have to make use with what I got.  I was wanting to do lunges but the room in the gym where the db's are held is tiny and usually full of people hence no room to move. I agree with you - using machines for legs isn't the greatest. Quote:
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06-08-2005, 02:48 AM
| #5 | |
| Ectomorph man | Quote:
But yeah, in this instance, I'd go a rep or two short of failure and dont let the rest periods last too long... say 2-2.5 min tops | |
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