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Need a suggestion on routine
- Thread starter JKurz1
- Start date
T-Rage
New member
I don't like your split to begin with. I recently started a 4 day a week, push/pull split which hits each muscle group twice a week and so far I love it.
Mon - Chest, Shoulders, Triceps
Tues - Legs, Back, Biceps
Wed - Off or cardio
Thurs - Same as Monday
Friday - Same as Tuesday
Sat - Off or cardio
Sun - Off or cardio
Benefits:
Hit each muscle group twice a week
At least 2 days and no more than 3 days rest is given between muscle groups
The push/pull gives far better pumps. For example on Mon/Thurs all the blood stays in the arms, chest and shoulders.
Mon - Chest, Shoulders, Triceps
Tues - Legs, Back, Biceps
Wed - Off or cardio
Thurs - Same as Monday
Friday - Same as Tuesday
Sat - Off or cardio
Sun - Off or cardio
Benefits:
Hit each muscle group twice a week
At least 2 days and no more than 3 days rest is given between muscle groups
The push/pull gives far better pumps. For example on Mon/Thurs all the blood stays in the arms, chest and shoulders.
Get a set routine and stick with it. Just going into the gym with no plan and just doing a little of this and a little of that is a waste of time.
I can tell you on Sunday what my whole week of workouts will consist of, as well as my diet for the week.
Don't get me wrong I might change things slightly as I go, but you need a basic plan and you need to stick with it.
I can tell you on Sunday what my whole week of workouts will consist of, as well as my diet for the week.
Don't get me wrong I might change things slightly as I go, but you need a basic plan and you need to stick with it.
SofaGeorge
New member
I'm easy:
1. Legs
2. Arms
3. Shoulder (Traps and delts)
4. Off
5. Chest
6. Back
7. Off
Everything gets its own day.
1. Legs
2. Arms
3. Shoulder (Traps and delts)
4. Off
5. Chest
6. Back
7. Off
Everything gets its own day.
T-Rage
New member
What were all trying to tell you is forget about what to train your tri's with today. Focus on planning out a routine that you can start on say Monday based on what we all have suggested. Then you will not have to wonder what to train on this particular day.
The most overlooked and most critical aspect of bodybuilding/powerlifting is planning regarding diet, exercise, rest, etc.
Pick a routine whether it is the split I suggested or the last one suggested or another proven routine and stick with it.
JKurz1,
I hope I didn't come off the wrong way. For example you just hit shoulders yesterday which works the triceps quite a bit. By hitting them again today you would be hitting them with only 24 hours of rest. You can plan routines better than what you currently have by being smart about it such as...
Chest
Back
Shoulders
Off
Arms
Legs
Off
Off
That routine does not hit similar muscle groups two days in a row. At least one rest day is between say chest and shoulders.
It wouldn't kill you to hit tris today. Just do a little for you tris and hit some cardio. Then begin planning your new routine.
The most overlooked and most critical aspect of bodybuilding/powerlifting is planning regarding diet, exercise, rest, etc.
Pick a routine whether it is the split I suggested or the last one suggested or another proven routine and stick with it.
JKurz1,
I hope I didn't come off the wrong way. For example you just hit shoulders yesterday which works the triceps quite a bit. By hitting them again today you would be hitting them with only 24 hours of rest. You can plan routines better than what you currently have by being smart about it such as...
Chest
Back
Shoulders
Off
Arms
Legs
Off
Off
That routine does not hit similar muscle groups two days in a row. At least one rest day is between say chest and shoulders.
It wouldn't kill you to hit tris today. Just do a little for you tris and hit some cardio. Then begin planning your new routine.
Last edited:
JKurz1
Banned
No offense taken...trust me....I've been in this game for about 8 years now (seriously for past 2).....my rountine is usually on point, but was away on business and had to make do with the hotel gym......so, this week was kind of a mess. Reason for my post. T-Rage...your rountine could use some work as well. First, if you are training as intense as you should, it's virtually imossible to train legs and back on the same day. Let alone twice a week with 2-3 days rest. You incorporated deadlifts and heavy rows? Str8 legs for hams? Squats? If so, split it up.....
I hate taking more than 1 day off per week. I'm jumping on some solid AS next month and my rountine will be back on point. Just inquiring as to what your splits looked like......thanks again bras....
I hate taking more than 1 day off per week. I'm jumping on some solid AS next month and my rountine will be back on point. Just inquiring as to what your splits looked like......thanks again bras....
T-Rage
New member
JKurz1 said:
Yeah, I'm trying this new split to see how it works out. It seems that there are trade offs to every split. I feel hitting each muscle group once a week is too little. I like hitting it twice a week but then I run into the problem you mentioned. I used to do 5 days a week hitting one bodypart each day but I start to feel overtrained quite quicky (I'm natural).
I trying the less intense, less volume with more frequency for the next couple of months and just sticking to basic compound movements.
