Trying to do it right.. - AnabolicMinds.com

Trying to do it right..

  1. Evolve's Avatar
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    Arrow 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)

  2. Bean's Avatar
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    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
  3. Neu
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    Post your diet also all the training in the world wont get you results if your diet is
    way off
    •   
       

  4. Evolve's Avatar
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    Quote Originally Posted by Bean
    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
    Thanks for the reply. I will avoid going to complete failure from now on. Should I stop a rep or 2 short?

    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 Originally Posted by Neu
    Post your diet also all the training in the world wont get you results if your diet is
    way off
    I will make post my diet in the nutrition section later today, so you'd better reply
  5. Bean's Avatar
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    Quote Originally Posted by Evolve
    Thanks for the reply. I will avoid going to complete failure from now on. Should I stop a rep or 2 short?

    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.


    I will make post my diet in the nutrition section later today, so you'd better reply
    You dont have to completely avoid failure of course, but in a workout regimen such that you have described; you'd be blown out after a week or so if you went to failure a lot...

    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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