Rate my split - Make any suggestions!
- 01-13-2008, 03:09 PM
Rate my split - Make any suggestions!
Sunday - Off.
Monday - ~20-35 mins of cardio; chest, abs.
Tuesday - No cardio; arms - biceps, triceps.
Wednesday - ~20-35 mins of cardio; back, abs.
Thursday - No cardio; legs.
Friday - ~20-35 mins of cardio; chest, arms - biceps, triceps, abs.
Saturday - Off.
I wanna burn fat, but also gain as much LBM as possible.
I'll occasionally go into the gym on 'off' days, if I have any extra energy I wanna wear off, or if I have any aggression that I wanna take out on the weights.
I'll also occasionally do the usual, such as jumping jacks, push-ups, sit-ups, etc.
Rate my split and make any suggestions, or ask any questions.
I'd really appreciate any advice given.
:dl: :squat: :good: :clean:
- 01-13-2008, 03:48 PM
There is a couple of things I 've noticed about your split. Most notably, you have no shoulder day. I know you are interested in becoming a bouncer, and shoulders will give you that wider look.
Another thing; unless you are training them lightly, I wouldn't train arms so many time in a week. Once a week, in addition to being supporting muscles on you're back, shoulder and chest day, should be enough. otherwise you risk over training them.
You also have an arm day in between your chest and back day. This means your tri's will be tired and overworked, and your bi's will be drained on your back day, meaning you won't be able to push your lats as hard as possible.
I would something like suggest this;
This is good, but I might take a day off between my back and shoulders to prevent injury, or you could take tuesday off, and put back and shoulder's on wednesday. There are a lot of different options.
Please take this for what it's worth. There is a reason I don't train clients over the internet, because I'm not there to figure out your specific needs, but if hypertrophy is your goal, these are probably good suggestions.
- 01-13-2008, 04:02 PM
Do the plans for cardio, and working abs on Mon, Wed, and Fri, look good?
01-13-2008, 04:06 PM
Yeah that's fine. Do it at the end of your workout, and if you are trying to gain size, don't push yourself to hard on it.
01-13-2008, 04:08 PM
One thing I noticed is where you say you go into the gym on off days and do the usual jumping jacks push-ups etc.
IMO this is contrary to your goals. You should be resting and recovery on off days not do any physical activity. Also I do not see the point of doing jumping jacks, push ups etc. Get in the gym hit warm up, hit the muscles hard, get out and go recover.
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01-13-2008, 04:15 PM
01-13-2008, 04:16 PM
01-16-2008, 05:29 PM
01-16-2008, 07:18 PM
I like to keep shoulders and arms away from back and chest on a 5 days split because they get worked during pressing and rowing movements. In my experience low intensity cardio 120-130 beats per min short duration 20-30 minutes should not hurt your muscle building efforts. I also adjust the resistance of the cardio equipment as I'm using it. If I start to feel a burn I reduce the resistance and keep doing this through the session. The burn is a build up of lactic acid which is a by product of anaerobic training and a good indication that you are not doing low intensity cardio. First thing in the morning on an empty stomach or right after weight training will give you better results because your blood glucose is lower at these times so you will start to burn fat sooner. Hight intensity cardio will burn more fat but will also impact on your weight training efforts. I would also be careful with too much ab training. You need to keep them strong but I doubt you would want them to be thick. About 20 yrs ago I built my abs to the point that the top row stuck off more than my pecs and my obliques were huge!
01-19-2008, 12:33 AM
I used to do 5 sets of 10 reps. Is this sufficient, or should I possibly tone things down a bit?
01-19-2008, 01:02 AM
01-19-2008, 09:35 AM
02-02-2008, 02:59 AM
So, I've reviewed this information for one last time and this is what I've come up with;
* Will do 5 sets of 6 reps each. Each week will alternate between 5x6, 4x8, and 3x10.
Sunday - OFF.
Monday - Chest; Abs and 20-30 mins of Cardio after workout.
Tuesday - Back.
Wednesday - Shoulders; Abs and 20-30 mins of Cardio after workout.
Thursday - Legs.
Friday - Arms, Bi's + Tri's; Abs and 20-30 mins of Cardio after workout.
Saturday - OFF.
Time for questions...
1. If I'll be doing approximately 20 mins of Cardio after each workout (Mon, Wed, Fri), then about how long should I make my lifting session for?
2. On what days should I do squats and deadlifts?
3. Since I'll be doing my Cardio after my workout on Mon, Wed, and Fri, should I consume my PWO shake during my cardio, or should I wait until after I complete my cardio?
Thanks again for all of the feedback, guys! I really do appreciate it.
02-03-2008, 07:53 AM
Ok. We all have similar questions so lets get on this people....
The big thing is also to listen to your body ( your joints, mood, and your appetite ) A lot of have serious OCD when it comes to the gym
02-03-2008, 08:03 AM
When you look at the split you should probably look at whats worked for you before and how long you've been on your split.The 5X5 is awesome but its so different from a BB workout that it tweaks the brain to much to do the right number of sets and reps without wanting to do wrist curls or something because we think that if don't do isolation work its not doing anything.
02-03-2008, 10:55 AM
02-03-2008, 08:02 PM
Yes dont forgot the shoulders, i left them out for like 2 months and now my body looks it too so im working hard to bring some shoulders back to catch up with the rest of my body...
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