willwes
New member
Ok, so opinions run rampant on this subject and I want some fresh feedback from experienced AM'ers. I want to know what you all think about religiously doing a push with a pull and working specific groups together. My goals are to add some bulk mass with heavy weights then lean down for the spring/ summer becasue I'll be moving my workouts outside to take advantage the weather by doing more plyo and bodywieght training. All days come out to 300 reps total at 85-90% MP with 45-60 second rests in between to allow natty test levels to rise.
For instance my Monday thru Friday looks like this with a 3X10 set/rep scheme for each muscle group.:
SHLD&BACK, BICP&CHST, ABS&CHST, BACK&BICP, SHLD&ABS
Tuesday:
TRAP&SHLD, TRCP&BACK, BICP&CALF, SHLD&BACK, BICP&CALF
Wednesday:
CHST&TRAP, ABS&QUAD, TRCP&ABS, CALF&TRAP, CHST&ABS
Thursday:
SHLD&BACK, TRAP&ABS, HAM&CALF, BACK&SHLD, TRAP&SHLD
Friday:
CHST&ABS, QUAD&BICP/FORE, TRCP&ABS, BICP&CHST, QUAD&ABS
Sat&Sun- OFF
So in conclusion from Head to Toe we have:
TRAPS- T, W, Th
SHLD- M, T, Th
BICP- M, T, F
TRCP- T, W, F
CHST- M, W, F
BACK- M, T, Th
ABS- M, W, Th, F
QUAD- W, F
HAM- Th
CALF- T, W, Th
Now is it better to just pair up two muscle groups for a 4 on 3 off schedule like workout A or a 5 on 2 off like workout B? 10-12 sets total with 8-10 reps for both muscle group with the same rest periods.
Monday:
A.CHST&BICP
or
B.20 min cardio + CHST&TRCP
Tuesday:
A.BACK&TRCPS
or
B.60 min cardio + BACK&BICP
Wednesday:
A.ALL SHLD
or
B.20 min HIIT + LEGS
Thursday:
A.ALL LEGS
or
B.just 30 min cardio, No Weights
Friday:
A. OFF
or
B. 35-40 min cardio + SHLD, TRAP, & ABS
Saturday AND Sunday:
A. OFF
or
B. just 40 min cardio
Workout A. calls for a 3 on 1 off followed by a 3 on 2 off with ABS every 2nd day plus 15-20 minutes on a bike.
Workout B. has nothing additonal added on to it except for cardio in the a.m. on an empty stomach to increase fat burn potential.
I found these workouts on BB.com and was considering rewriting my own workout to combine both A and B into one because I've been on mine for 45 days and feel like it's time to switch up for more effectiveness. Thoughts on mine vs these two??
For instance my Monday thru Friday looks like this with a 3X10 set/rep scheme for each muscle group.:
SHLD&BACK, BICP&CHST, ABS&CHST, BACK&BICP, SHLD&ABS
Tuesday:
TRAP&SHLD, TRCP&BACK, BICP&CALF, SHLD&BACK, BICP&CALF
Wednesday:
CHST&TRAP, ABS&QUAD, TRCP&ABS, CALF&TRAP, CHST&ABS
Thursday:
SHLD&BACK, TRAP&ABS, HAM&CALF, BACK&SHLD, TRAP&SHLD
Friday:
CHST&ABS, QUAD&BICP/FORE, TRCP&ABS, BICP&CHST, QUAD&ABS
Sat&Sun- OFF
So in conclusion from Head to Toe we have:
TRAPS- T, W, Th
SHLD- M, T, Th
BICP- M, T, F
TRCP- T, W, F
CHST- M, W, F
BACK- M, T, Th
ABS- M, W, Th, F
QUAD- W, F
HAM- Th
CALF- T, W, Th
Now is it better to just pair up two muscle groups for a 4 on 3 off schedule like workout A or a 5 on 2 off like workout B? 10-12 sets total with 8-10 reps for both muscle group with the same rest periods.
Monday:
A.CHST&BICP
or
B.20 min cardio + CHST&TRCP
Tuesday:
A.BACK&TRCPS
or
B.60 min cardio + BACK&BICP
Wednesday:
A.ALL SHLD
or
B.20 min HIIT + LEGS
Thursday:
A.ALL LEGS
or
B.just 30 min cardio, No Weights
Friday:
A. OFF
or
B. 35-40 min cardio + SHLD, TRAP, & ABS
Saturday AND Sunday:
A. OFF
or
B. just 40 min cardio
Workout A. calls for a 3 on 1 off followed by a 3 on 2 off with ABS every 2nd day plus 15-20 minutes on a bike.
Workout B. has nothing additonal added on to it except for cardio in the a.m. on an empty stomach to increase fat burn potential.
I found these workouts on BB.com and was considering rewriting my own workout to combine both A and B into one because I've been on mine for 45 days and feel like it's time to switch up for more effectiveness. Thoughts on mine vs these two??