- 10-21-2013, 02:51 PM
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 ...
- 10-23-2013, 03:11 AM
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
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)
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
- 10-26-2013, 11:10 PM
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.
10-27-2013, 09:09 AM
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.
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.
10-28-2013, 08:57 PM
Thanks guys I appreciate the advice I recently started to this split
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
10-28-2013, 09:03 PM
- 6'1" 179 lbs.
- Join Date
- Mar 2012
- Rep Power
10-28-2013, 09:05 PM
10-29-2013, 03:29 AM
10-29-2013, 03:43 AM
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?
10-30-2013, 10:49 AM
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.
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