Muscle Separation Training Program.

[arturkosinski]

Mon
#1Tue
#2 Wed
#3Thur
#1 Fri
#2sSat
#3CHEST
BACKSHOULDERS
UPPER ARMS
FOREARMSTHIGHS
CALVES
LOWER BACKCHEST
BACKSHOULDERS
UPPER ARMS
FOREARMSTHIGHS
CALVES
LOWER BACK

ABDOMINALS EVERY DAY

Workout #1
Monday and Thursday

Chest bench pressincline presspullovers
Backchin-ups (do many as you can at a time until you reach a total of 50 reps)bent-over rows
Power training deadlifts, 3 sets of 10, 6, 4 reps to failure
Abdominalscrunches, 5 sets of 25
Workout #2
Tuesday and Friday

Shouldersbarbell clean and press dumbbell lateral raises
Power trainingheavy upright rows 3 sets of 10, 6, 4 reps to failure

push presses 3 sets of 6, 4,2 reps to failure
Upper armsstanding barbell curlsseating dumbbell curlsclose-grip pressstanding triceps extensions with barbell
Forearmswrist curls revers wrist curls
Abdominalsrevers crunches, 5 sets of 25 reps
Workout #3
Wednesday and Saturday

Thighssquatslungesleg curls
Calves standing calf raises, 5 sets of 15 reps each
Lower back Power trainingstraight-leg deadlifts, 3 sets of 10, 6, 4 reps to failure good mornings, 3 sets of 10, 6, 4 reps to failure
Abdominalscrunches, 5 sets of 25 reps

 

[Makavelli]

The only way to see seperation in your muscles is by being lean. So what does that mean? Diet. Train hard and heavy, do cardio, and diet. That's it.

 

[arturkosinski]

this is a basic training. you have to be on high protein diet and drink a lot of water, do a lot of cardio 30-45 min daily.

 

[arturkosinski]

i'm 26 years old
6'3
250 lbs
500lbs on squat
405lbs on deadlift
345lbs on bench press

 

[boxerjake]

Considering no two people react to training in the same manner , posting a routine is all but pointless . Factor in the nervous system is actually the devise that sends out signals for growth potential working up to this level may be a leap for some and a step down for others ... golden rule for training is " never follow someone elses routine "

Most guys are clueless when it comes to the nervous system and how our bodies react to a training load .... case in point is , how many guys have got flue like symtoms from training hard , this is caused by over taxing the body and or nervous system .. it shuts down to protect itself .

I have a program that actually de-trains the body ... then a start up routine that cycles volume preparing the nervous system for the onslought thats just around the corner . One should always cycle in volume to there workout ... heres an example .

After weeks of heavy squating change the next leg workout to one of higher volume something like ... leg press machine set 1 35 reps set 2 50 reps set 3 100 reps
the weight is not important .. whats important is your quads will be screaming for blood murder !!! because they are so use to the 8 to 10 rep range we all love to much ..
Same thing can be done with squats ... do your normal rountine then finish with 100 reps of say 140lbs and see if you don't barf afterwards ...

As for seperation training ... arnold professed that posing help with this as well as striking a pose and holding it after working the muscle group to failure .. of cource as with most things arnold did .. this fricken hurts like hell .. lol