Please help

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    sk1017's Avatar
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    Please help


    Ok so for as long as I can remember my routine has mostly ask ways been the same...

    Monday biceps and shoulders

    Tues chest and tricep

    Wed rest or legs/back

    Thurs biceps and shoulders

    Friday chest and tricep

    Sat and sun rest

    Is this a good routine... Bc I see in some magazines and guys work out one muscle once a week... No I'm confused am I over working my muscle group??? Please any advice will be good...
    I'm trying to bulk .. I'm eating a lot with a lot of protien(I know that's very vague) but any advice will help ...

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    Better to split it to either once per week per muscle group in the split im about to suggest, or twice per week in the form of a push, pull, leg split.

    Spilt one - once per week

    Chest
    Back
    Legs
    Arms
    Shoulders

    can have rest days wherever you like, just make sure arms dont go before/after back or chest day and same with shoulder day before/after chest day

    Split two -
    PUSH (chest, tri shoulder)
    PULL (back, bi)
    LEG
    off
    repeat

    The PPL split will be done 3 days on, 1 day off and repeat. I suggest giving it a try, if you want coaching i can help you, just send me a private message
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    Hi sk1017,


    You will know if you are over training the muscle. You will be sore and unable lift as much weight as typically could. I wouldn't stress about over training though, given you are eating and supplementing well your body will heal and adapt. A good training spilt I have just started is 'power hypertrophy and adaptive training' PHAT in short. The split goes as follows;
    Monday - upper body power, max effort 3-5 rep compound movements
    Tuesday - lower body power, again max effort
    Wednesday - rest
    Thursday - shoulders and back hypertrophy
    Friday - chest and arms hypertrophy
    Saturday - lower dot hypertrophy
    Sunday - rest

    Personally I'm not a fan of having two consecutive days off training. I feel with the right split and a single days rest my body recovers well enough.

    Hope this helps.

    Regards,
    Glenn
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    Quote Originally Posted by sk1017 View Post
    Ok so for as long as I can remember my routine has mostly ask ways been the same...

    Monday biceps and shoulders

    Tues chest and tricep

    Wed rest or legs/back

    Thurs biceps and shoulders

    Friday chest and tricep

    Sat and sun rest

    Is this a good routine... Bc I see in some magazines and guys work out one muscle once a week... No I'm confused am I over working my muscle group??? Please any advice will be good...
    I'm trying to bulk .. I'm eating a lot with a lot of protien(I know that's very vague) but any advice will help ...
    It is not as much overworking the muscles as not working the big areas enough.
    You have 4 days that concentrate on the smallest muscles groups bis, shoulders, tris chest x4 (then the largest muscle groups get worked on the same day and only once per week!?) and thus elicit the least amount of large systemic change in the body's power and mass.

    Underworking say the back and legs and perhaps overworking (or over concentrating on the small stuff.)

    IMO priorities should be the 5-7 compound lifts and doing most work standing to load the entire spine.

    Squats
    DL's
    Leg presses
    Flat BP's
    Standing OHP's
    Rows/Chins
    Ab/core work

    Then fill in with the small arm and other iso work.

    Your back, legs and hips, consists of about 80% of the body's large mass. Get that growing and you will grow overall and up the whole system of fitness and growth, especially if you are trying to "bulk". Bulk means big, so concentrate on "big" muscles. you do not necessarily see in the mirror.

    Once per week will be okay, if you want to keep toned and in some shape (maybe adding in some biking or cardio) but if you want a power and mass gain adding BW and pounds on the bar, you have to put in the work.
    Mags first and foremost want to sell products and make thing sound rather easy.
    To get big and strong the layout can be quite simple, but the work on the other hand, can be pretty hard.
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    Thanks guys I appreciate the advice I recently started to this split

    Back
    Legs
    Chest
    Arms
    Shoulders
    (Mon-Friday)

    Now Im trying to focus on my eating habits..... That seems pretty complicated ....
    Is 1.5 lbs of protien per body weight correct??
    And what about carbs?...
    I'm trying to eat 5 times per day.. But I don't want to get fat... Lol
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    Quote Originally Posted by sk1017 View Post
    Monday biceps and shoulders Tues chest and tricep Wed REST OR LEGS/back Thurs biceps and shoulders Friday chest and tricep Sat and sun rest Is this a good routine...
    First advice, never skip leg day. Other than that, the previous posters helped enough
    Follow me on instaGram @reedskin
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    Quote Originally Posted by ReedSkin View Post
    First advice, never skip leg day. Other than that, the previous posters helped enough
    Thanks... I've learned that lol...
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    Quote Originally Posted by sk1017 View Post
    Thanks guys I appreciate the advice I recently started to this split

    Back
    Legs
    Chest
    Arms
    Shoulders
    (Mon-Fridayl
    So, is that one day for each of those parts?
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    Quote Originally Posted by sk1017 View Post
    Thanks guys I appreciate the advice I recently started to this split

    Back
    Legs
    Chest
    Arms
    Shoulders
    (Mon-Friday)

    Now Im trying to focus on my eating habits..... That seems pretty complicated ....
    Is 1.5 lbs of protien per body weight correct??
    And what about carbs?...
    I'm trying to eat 5 times per day.. But I don't want to get fat... Lol
    I'm pretty sure this thread already happened.

    But I dislike that split. It looks like you got Wednesday, pressing movements, then Thursday your hitting triceps again, then Friday more pressing so in run more tricep. Seems like overkill.

    Weren't you going to pick up Starting Strength and read through it?
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    In my opinion the typical bro split chest, back, legs, shoulders, arms, etc. is not that great for nattys. I used to do it and ever since I switched too Legs/push/pull/repeat I've been making A LOT more gains. I also like to do 6 to 8 weeks of PHAT training here and there.
    www.farrisintensitytraining.co m
  

  
 

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