Muscle groups twice a week???

[timber1976]

i want to do all the major muscle groups twice a week except for legs. pretty much upper body twice a week on a 5-6 day a week schedule. what is the best split? actually if someone can help me with a new workout plan that would be great!!! i am 31yrs, 5'10'', 200lbs, 13%bf, lifting 10yrs, will be "ON". goals are to look great, strength second. thank you

 

[silver_shadow]

why is legs a 2nd priority?

 

[jumpmaster82]

I hit every muscle twice a week as well, and abs 3 times, this is what I do bro.
Mon- chest abs tris
ties- shoulders traps forearms calves
wed- back bis legs abs
thurs- chest abs tris
fri- shoulders traps forearms calves abs
sat- back bis legs
are you using gear? And how long have you been training (really training not hitting the gym once a week)? Cuz this routine would be overtraining for alot of ppl, but it works fucking wonders for me. Hope I helped bro.

 

[SouthernLord]

Why not total body three times a week. Everything will overlap. Three big compound lifts everyday and two or three iso lifts everyday. Start each workout with a leg exercise. Day one squat variation, day two DL variation, and day three a single leg lift variation. I don't get why more people train using a total body split? I seem to get great gains training like this, and I am hitting every muscle group three to four time per week.

 

[timber1976]

I hit every muscle twice a week as well, and abs 3 times, this is what I do bro.
Mon- chest abs tris
ties- shoulders traps forearms calves
wed- back bis legs abs
thurs- chest abs tris
fri- shoulders traps forearms calves abs
sat- back bis legs
are you using gear? And how long have you been training (really training not hitting the gym once a week)? Cuz this routine would be overtraining for alot of ppl, but it works fucking wonders for me. Hope I helped bro.

thanks bro, and i will be on cycle soon. been lifting seriously for 10yrs. i have had alot of injuries. i am an ex-motocrosser and ex-mma fighter. i struggle with core lifts because i have a bad back now. cervical fusion 2 yrs ago and a bad disk in my lower back but it works. thanks for sharing your split.

 

[alexl2]

Training your legs will make your whole body grow due to the release of growth hormone.

 

[timber1976]

Training your legs will make your whole body grow due to the release of growth hormone.

please listen once again, i cannot do any jerking lifts or squats because of injury . and i will be on cycle. thank you

 

[jon1320]

What kind of injury is this that you are dealing with?

 

[alexl2]

A lot of upper body exercises put strain on your lower back,prolly more so than lower body except for squats. I also use a split similar to jumpmasters except i combine legs and shoulders one day,back and bis the next day,and chest and tris the third day, repeat...

 

[timber1976]

What kind of injury is this that you are dealing with?

cervical fusion 2 yrs ago and a bad disk in lower back, can do most excersizes with no pain exept for squats and very heavy shrugs.

 

[chaos13]

could still do legs 2 times a week, with leg extenstions, and such

 

[st8grad]

Training your legs will make your whole body grow due to the release of growth hormone.

Plus the fact that your body generally will grow in proportion to itself. You need to carry a decent amount of muscle mass in your legs and back before you can hope to throw on a set of 19 inch arms.

 

[DanBoyle]

I agree with jocephus... do your entire body 3 times a week and bust you ever living ass while you do it. I guess the key with doing this is you have to change up workouts at least monthly so you hit all the minuet muscles that you could be missing.

You will also see better gains this way and help keep overtraining away! One more thing... legs are by far the most important group to workout because they will help you get ripped like crazy all over.

 

[tropo]

I hit every muscle twice a week as well, and abs 3 times, this is what I do bro.
Mon- chest abs tris
ties- shoulders traps forearms calves
wed- back bis legs abs
thurs- chest abs tris
fri- shoulders traps forearms calves abs
sat- back bis legs
are you using gear? And how long have you been training (really training not hitting the gym once a week)? Cuz this routine would be overtraining for alot of ppl, but it works fucking wonders for me. Hope I helped bro.

That workout is insane. It's multiple injuries waiting to happen. You're blasting your shoulder girdle 6 days a week.

How old are you? How long have you been using this routine? You must be a genetic freak just being able to survive it.

 

[alexl2]

That workout is insane. It's multiple injuries waiting to happen. You're blasting your shoulder girdle 6 days a week.

How old are you? How long have you been using this routine? You must be a genetic freak just being able to survive it.

I do a very similar split, it's really not that bad. Of course i don't take every set to failure. Maybe 1 set to failure for each exercise.