looking to change my routine (Critique)

[toufeksian]

what do u think of trainig back and pecs (not in the same day of course) with 4 days rest betwen each wo , u think i would overtrain them?
im thinking to do 9 sets of pecs and 15 sets for back, so that i wouldnt end the w/o very tired. what do u think?

another thing... arms , training them every 2 days would be overtraining ? im doing a total of 12 sets in the arm day (6 sets bi / 6 tri) and looking to do this with 2 days rest in betwen.

with what split have u had your best results in gains ?

thanks

 

[cewer]

what do u think of trainig back and pecs (not in the same day of course) with 4 days rest betwen each wo , u think i would overtrain them?
im thinking to do 9 sets of pecs and 15 sets for back, so that i wouldnt end the w/o very tired. what do u think?

another thing... arms , training them every 2 days would be overtraining ? im doing a total of 12 sets in the arm day (6 sets bi / 6 tri) and looking to do this with 2 days rest in betwen.

with what split have u had your best results in gains ?

thanks

To get real gains, on your max effort day for chest(max out on one lift for chest, pin-puses, lockouts, 5 board press, etc), warm your back up first, then after your done with your chest routine, hit your back hard. And 5 days later, finish up with a speed day, 40-60% of your max, as many times as your can. and throw in a back exercise every other day at about 40%, even if it is just to get blood in the muscle to start repairing. You should be training your triceps till failure on max effort chest days, and biceps the day after with light shoulder and trap work. The key is not to overtrain by hitting every muscle group hard throughout the week, but hit the core groups hard three days a week, with auxilliary work, speed days, and recovery days(light band work) for the rest of the week and have your one rest day.

 

[Illuminati]

To get real gains, on your max effort day for chest(max out on one lift for chest, pin-puses, lockouts, 5 board press, etc), warm your back up first, then after your done with your chest routine, hit your back hard. And 5 days later, finish up with a speed day, 40-60% of your max, as many times as your can. and throw in a back exercise every other day at about 40%, even if it is just to get blood in the muscle to start repairing. You should be training your triceps till failure on max effort chest days, and biceps the day after with light shoulder and trap work. The key is not to overtrain by hitting every muscle group hard throughout the week, but hit the core groups hard three days a week, with auxilliary work, speed days, and recovery days(light band work) for the rest of the week and have your one rest day.

could not have been said any better.

 

[Madcow2]

Definitely great advice.

Toufsksian - you might want to hit the forum stickies and familiarize yourself with Westside training and some of the more generic information contained in the table of contents in this thread (it's my 5x5 thread but I've stuffed a ton of generic info into it): http://www.elitefitness.com/forum/showpost.php?p=4755945&postcount=362. This will help you make better use of what was provided above because what I take from your post is that you aren't going to be very familiar with much of what was advised.

What you really want to concern yourself with is increasing your capacity and abilities in the core lifts over time (i.e. squat, bench, dead, row etc...), This doesn't necessarily mean your best single (although that's a good measurement to track and set your weights by) but for BBing purposes your best set of 5 or 5x5 will work fine. Worry less about individual muscles and body parts and more about making the entire system stronger. This ties to your statement about overtraining because overtraining is more of a systemic state than it is related to individual muscle groups. Another thing is that # of sets doesn't mean much. Other factors include the exercise (deadlifts are far far more stressful than pulldowns) and intensity (not preceived effort but the weight used as measured by a % of your single rep max - this is the standard definition regardless of how HIT and BBing afficianados have tried to butcher it). You'll find Westside makes extensive use of Prilepin's Table which is a good illustration on how volume (i.e. # of sets/total reps) is regulated with intenisty. Here's a basic link with links to other Weside articles: http://www.99shadesofgrey.com/fitness/prilepin.php. You'll also find a lot of Louie Simmon's (Westide Barbell) articles here: http://www.deepsquatter.com/strength/archives/index.htm and on the www.elitefts.com site.

Best of luck to you.

 

[toufeksian]

im sry , but can u post the split like this ? thanks
day1
day2
day3 etc

also , what about the reps in the max effort chest day? , with max out u mean failure ?
and what are the number of sets for the others muscles , thanks!

 

[Madcow2]

Link from the stickies: http://www.elitefitness.com/forum/showthread.php?threadid=184837&highlight=westside+routine

 

[toufeksian]

thanks guys

 

[Illuminati]

im sry , but can u post the split like this ? thanks
day1
day2
day3 etc

also , what about the reps in the max effort chest day? , with max out u mean failure ?
and what are the number of sets for the others muscles , thanks!

Mon-ME squat/dead
Tue-off
Wed-Me Bench
Thur-off
Fri-DE Squat/dead
Sat-off
Sun-DE Bench

ME Bench Day- reps of 3, till 3 feels heavy. then singles until you reach your max.

all other work is done by feel. generally in the 6-10rep range.